Last week we received a great question from a potential patient about different types of protein alternatives for vegetarians and vegans. If you are looking for alternatives to animal-based proteins, whether it’s due to health reasons, personal beliefs or because you’re looking for alternatives due to pregnancy food aversions, never fear. There are plenty of great options to help keep your body healthy and strong. Here are a few of our favorites:
- Whole grains – Surprise! Certain whole grains can also be a good source of protein. These include whole wheat, brown rice, whole-grain cereals, wild and brown rice, barley, bulgar, millet, couscous and quinoa. Here’s a little tip about quinoa: it contains more than 8 grams of protein per cup, including all nine essential amino acids that the body needs. For an added protein punch, add wheat germ or rolled oats to your recipes when baking,
- Soy – Whether it comes in the form of soy milk, edamame (soybeans), or tofu, soy is an excellent source of protein. Foods made from soy contain some of the highest amounts of vegetarian protein.
- Legumes – Chock-full of protein legumes offer a variety of options in the form of split or green peas, soybeans, chickpeas, black beans, navy beans, kidney and pinto beans. Two cups of kidney beans, for example, contain about 26 grams of protein! And don’t forget the old standbys of peanuts and peanut butter.
- Seeds – Sunflower seeds, poppy seeds and sesame seeds all contain protein. Sunflower seeds contain the most at 7.3 grams per quarter cup. Try topping a salad with sunflower or sesame seeds, or adding poppy seeds to a vinaigrette.
Whatever the reason for your diet preferences, the physicians at Cherokee Women’s Health are dedicated to help you find ways to get healthy and stay healthy. Don’t hesitate to let us know if you have questions about diet and healthy food options when you’re in our office for your next appointment.
