Proteins help you lose weight because they boost your metabolism. It doesn’t always have to be a steak – many vegetables can also score with valuable proteins.
Do you have a fully or partially vegetarian diet and want to lose pounds? You may think that a high protein diet is out of the question for you under these circumstances – but this is wrongly thought. There are quite a considerable number of vegetables – especially legumes – that can score with high protein content. The US health website has compiled the most important. And regardless of the desire to lose weight, our body also needs a protein-rich diet, for example, to maintain muscle mass.
It all depends on the preparation
If you are looking for protein-rich vegetables, you will find them in every season. Varieties such as beans or lentils, which are often used dried, have a high protein content. But be careful: Depending on how you prepare the respective varieties, the protein content that can be used by the body can fluctuate. Exact information on the respective vegetable is difficult to give and depends on many factors. In any case, the vegetables can be easily integrated into your menu with many possible variations, whether as a versatile side dish or as a wholesome dish.
Why proteins for weight loss?
There is a lot to be said for a high protein diet if you want to lose weight. Studies show that foods high in protein keep you feeling full longer because they help regulate blood sugar levels. If you feel full longer, food cravings don’t stand a chance either. In addition, our body needs more energy to break down proteins than it does with carbohydrates or fats – in other words, they act as a metabolism booster.
Edamame, Lentils, Different Beans
Edamame – soybeans – known as “bean on a branch” – are the front runners among the suppliers of high-quality vegetable protein. They also bring vitamins and minerals with them. The protein content of prepared dried lentils is only slightly lower. If you use commercially available red lentils, for example, they also have a short preparation time – and there is often a delicious lentil soup.
Many types of beans such as quail beans, mung (o) beans, field or fava beans, and lima or moon beans ensure a protein-rich variety on the table. It is definitely worth browsing through the many interesting recipes that the Internet has to offer.
Chickpeas, Green Peas, Corn
You probably know chickpeas from the oriental hummus. With their nutty taste, they are also ideal for salads. Roasted in the oven and with spicy seasoning, they are a perfect – protein-healthy – snack. Incidentally, you can also conjure up delicious hummus variations from green peas, our popular and well-known side-dish vegetables. There are no limits to your creativity here. Corn also provides healthy proteins, whether nibbled off the cooked cob, in a vegetable mix, or cold in a salad.
Broccoli, Brussels Sprouts, Potatoes, Asparagus
When you think of broccoli, you don’t immediately think of proteins, but the green vegetables have plenty of fiber and important vitamins – such as K and C – as well as a lot of protein. When cooked to the bite for a short time, it is a pleasure, and by the way, not only the florets, the stems taste just as good.
Opinions differ on Brussels sprouts – people love or hate healthy winter vegetables. But taste can change, maybe you start a new try-on Brussels sprout with an ingenious recipe with a view to the proteins?
You don’t have to advertise potatoes. The protein yield is particularly high if you prepare it well brushed with the peel. Asparagus brings spring to the table – and is also worthwhile as a source of protein.
Quinoa, Wild rice, Pistachios, Almonds, Chia seeds, Avocado
Word has got around that quinoa – the ancient grain from the Andes – is an important source of protein. It also has fiber and minerals and has an antioxidant effect. You can use it cooked in salads, in casseroles, and even in your muesli. Botanically, wild rice is not rice. The elongated black granules are actually a grain from water grass. Nevertheless, protein-rich wild rice – often mixed with white rice – is used in the same way. Pistachios and almonds are also protein donors. They not only taste good as a power snack in between meals but can also be added to both sweet and savory dishes. Almonds in particular – especially those with the brown inner shell – are all-around healthy powerhouses.
The small chia seeds have blossomed into a superfood – and rightly so. Proteins, antioxidants, fiber, omega-3 fatty acids, even small amounts bring you many advantages. Chia seeds have already kept the Mayans healthy, they go well with puddings and muesli bars, salads, and pancakes, for example.
Do you like guacamole? The creamy, buttery avocados are also rich in protein. It is definitely worth trying other recipes such as grilled avocado, avocado summer rolls, or desserts with avocado.