For good health, we must get the other nine amino acids called "essential amino acids" from the foods we eat. When a food contains all nine of these amino acids, it is called a "complete protein.
Animal proteins are complete, including meat , poultry, fish, eggs and dairy. There are also a few plant-based sources of complete protein, including:. Chapman Family Cancer Wellness at Piedmont. If you're a vegetarian or vegan , or if you limit the amount of animal products you consume, you can combine incomplete, plant-based proteins to meet your body's needs. Ezekiel bread is made from sprouted whole grains and legumes, including barley, soybeans, wheat, lentils, millet, and spelt.
Two slices 68 grams of the bread contain 8 grams of protein Unlike most breads, the combination of whole grains and legumes in Ezekiel bread provides all nine essential amino acids Plus, studies suggest that sprouting grains and legumes increases their amino acid content, especially their content of the amino acid lysine 17 , For an extra protein boost, use Ezekiel bread to make a vegan BLT sandwich with tempeh instead of bacon, or toast the bread and top it with peanut butter and chia seeds.
You can look for Ezekiel bread at your local supermarket or shop for it online. Ezekiel bread is made from sprouted whole grains and legumes and contains all nine essential amino acids. Just two slices 68 grams provide 8 grams of filling protein. While it can be purchased as tablets, the powdered form of spirulina can be easily added to smoothies, granola bars, soups, and salads for a boost of nutrition.
Just 1 tablespoon 7 grams of dried spirulina provides 4 grams of protein In addition to being a source of complete protein, spirulina is rich in antioxidants and a good source of several B vitamins, copper, and iron If you would like to give spirulina a try, you can find it in specialty stores or online. Spirulina, a supplement made from blue-green algae, is a source of complete protein. One tablespoon 7 grams provides 4 grams of protein, as well as good amounts of B vitamins, copper, and iron.
Coming from the hemp plant Cannabis sativa , hemp seeds are members of the same species as marijuana, but they contain only trace amounts of tetrahydrocannabinol THC , the psychoactive component of marijuana As a result, hemp seeds are unlikely to contain enough THC to cause a high feeling or any of the other psychoactive effects that are associated with marijuana However, there is concern that hemp seeds could become contaminated with TCH from other parts of the plant during harvesting or storing.
Technically a nut, the edible whites inside of hemp seeds are referred to as hemp hearts and incredibly nutritious. In addition to being a source of complete protein, hemp hearts are particularly rich in the essential fatty acids linoleic acid omega-6 and alpha-linolenic acid omega-3 Hemp hearts have a mild nutty flavor and can be sprinkled over yogurt or salads, added to smoothies, or included in homemade granola and energy bars. These tasty seeds are widely available in stores and online.
Hemp seeds are often sold as hemp hearts and incredibly nutritious. As a result, they can be used to make puddings and pectin-free jams. However, chia seeds can also be used raw as a topping for oatmeal or salads, mixed into baked goods, or added to smoothies.
Two tablespoons 28 grams of chia seeds provide 4 grams of protein. If you would like to give chia seeds a try, stock up at your local supermarket or online. Chia seeds are tiny round seeds that contain all nine essential amino acids. Two tablespoons 28 grams contain 4 grams of protein, as well as good amounts of omega-3 fatty acids and several essential minerals.
Commercially, nutritional yeast is sold as a yellow powder or flakes and has a distinctive umami flavor that can be used to add a cheese-like flavor to vegan dishes, such as popcorn, pasta, or mashed potatoes. When fortified, nutritional yeast can also be an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including B12 You can shop for nutritional yeast locally or online.
Nutritional yeast is a deactivated strain of yeast that imparts a cheesy, umami flavor to vegan dishes. Both brown and white rice are low in lysine but high in methionine. Advertising Policy. You have successfully subscribed to our newsletter.
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