A plant-based lifestyle has multiple benefits, but if you are a new vegetarian or vegan, it may be hard to find healthy ways to replace the protein you are used to getting from meat. Even if this diet is old hat for you, there are definitely some foods that pack more of a nutritious punch than others.
Protein makes up about 17 percent of your body weight, and is required for our muscles, including the heart and brain, and helps to make the antibodies that fight infections. It also regulates blood sugar and helps with energy function.
Our bodies make some amino acids on their own, but there are nine that have to be taken in through our diets. These essential amino acids help build the protein within us that we need. Meats and eggs have enough of these to be considered full proteins, but plants are usually missing some or have levels that are too low, so they are partial proteins. So, how do you make up the difference?
Rather than be a pasta-tarian, check out these protein builders to give you the energy and nutrients you need to make it through the day.
1. Grains
Buckwheat
Buckwheat is a pseudo-cereal, and a plant-based complete protein. It has a nutty flavor and is typically cooked like oatmeal, or ground up into a flour for baking. Do you like soba noodles? Those are buckwheat. Just one cup of cooked buckwheat grabs you 6 grams of protein, in addition to phosphorus, manganese, magnesium, iron, and copper.
Amaranth
This crunchy grain can be made into a porridge, used as...
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