8 plant foods that contain whole protein

Even when we talk about proteins, there are some that are considered to be of higher quality. A complete protein containing all 9 important amino acids is one, and believe it or not, it is not only found in animal products. Here are some of its plant sources

You can also get high quality protein in plant foods. Quinoa salad (Photo: Nimrod Saunders)

Greek-style quinoa salad (Photo: Nimrod Saunders)

Despite what many of us think, there are many ways to get protein in a vegan or vegetarian diet. However, not all plant proteins are considered to be a complete protein containing all the essential amino acids in our body.

The amino acids are actually the building blocks of the protein itself. There are about 22 amino acids that make up the proteins in our body of which 9 amino acids we need to get in our daily diet. Fortunately, some plant-based foods and combinations contain fine amounts of all nine essential amino acids. Here are some full protein sources for vegetarians and vegans:

The five foods that contain the most protein

quinoa
Quinoa has little protein, but it is very high-quality and while most grains are low in amino acid lysine, quinoa is rich in it, making it a protein, although low, fuller and higher in quality than most plant proteins. In addition, quinoa is rich in vitamins and minerals, especially vitamins from groups B, C and E, and minerals such as magnesium, iron and zinc.

4-5 tablespoons of cooked quinoa contain 4 grams of whole protein.

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Tofu
The most popular meat substitute for vegans and vegetarians is the tofu made from soybeans that are considered high quality protein and contain all the essential amino acids for us. They are also rich in dietary fiber and vitamins and minerals such as iron, calcium, zinc, magnesium, potassium and B-group vitamins.

Half a package of raw tofu (about 150 grams) has 14 grams of whole protein.

You can put it in the menu. Buckwheat porridge (Photo: shutterstock)

Buckwheat porridge with apples (Photo: ShutterStock)

Buckwheat
Contrary to what many think is not grain, but plant seeds. And yes, there are some who will not put it in here, but it is a pity that it is one of the healthy plants in the author.

Buckwheat protein is a complete protein containing essential amino acids for the body, including lysine, methionine and cysteine ​​and tryptophan. In addition, buckwheat is rich in dietary fiber, B and E vitamins and minerals such as magnesium, copper, manganese, potassium and zinc. It also contains an antioxidant called a routine that helps strengthen the blood circulation and veins.

100 grams of buckwheat (uncooked) seeds contain about 13 grams of protein

Contains chlorophyll, protein and strong antioxidants. Spirulina Super Bowl (Photo: Dror Einav)

Blue Spirulina Super Bowl (Photo: Dror Einav, Walla System! NEWS)

Spirulina
In recent years, green acceleration has entered the menus of more and more athletes, and not for that reason. This is no doubt about food for athletes, as spirulina contains over 65 percent full and rich protein. In addition, it contains high concentrations of chlorophyll, beta carotene and picocyanin which are powerful antioxidants.

Only one tablespoon (7 grams) of dried spirulina provides 4 grams of protein.

Hemp seeds
Hemp seeds and marijuana both come from the cannabis family, but they are completely different seeds, and the amount of THC - which is the major ingredient in the marijuana plant - is only negligible in hemp seeds. The hemp seeds, which some would define as the perfect foods, are a significant source of whole protein and contain 20 amino acids, including nine essential amino acids for the body.

Hemp seeds are also an excellent and balanced source of omega 3 and 6 fatty acids from antioxidants, such as vitamin E and beta-carotene, calcium, magnesium, zinc, potassium, copper and phosphorus. The seeds also provide vitamins from B vitamins, and are full of fiber, so they contribute to digestion and cause satiety.

One and a half tablespoons of Mep seeds contain about 5 grams of whole protein.

Both whole grain and whole protein. Yogrut with chia (Photo: shutterstock)

Muesli with chia seeds (Photo: ShutterStock)

Chia seeds
Chia seeds are considered not only a whole grain but also a source of whole protein because they contain all the essential amino acids. They are also known as generators, due to their incredible absorption capacity - each such grain can absorb 10 times its weight, leaving you seventy longer.

The great advantage of chia seeds lies in the fact that they can be eaten just as they are - without cooking or processing them. You can simply swallow a spoon full of these seeds, sprinkle them on your food or put them in a shake.

Chia spoon has about 2 grams of whole protein.

Perfect combination. Rice with beans (Photo: Dror Einav)

Rice with beans (Photo: Dror Einav)

Rice with beans
Legumes, such as beans, peas or lentils, are good and rich in their own right, but they become full protein if you combine them with cereals at the same meal, and some even say the same day. In addition, such combinations contain a lot of dietary fiber that helps the digestive system and cause a feeling of satiety.

One cup of beans and packaged (about 250 grams) has about 12 grams of full protein.

Pita-bread with Humus
One of the most beloved classics in Israel, in the Middle East, and today also in the whole world is pita and hummus - a combination that provides all nine essential amino acids for the body. In addition, there is no chance you will not go seventy after such a dose.

Aside from the wonderful taste and calories that came with it, one medium-sized (60 grams) whole wheat flour with 2 tablespoons (30 grams) of hummus provides between 8 and 9 grams of whole protein.