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Athletes and fitness buffs who frequently engage in strenuous workouts , as well as vegetarians who adopt a macrobiotic diet , are highly susceptible to lysine deficiencies or disorders .
IS SOY A HEALTHY SOURCE OF NON-ANIMAL PROTEIN ? Just as many great things have been attributed to soy , there is also growing concern over whether a soy-rich diet can truly benefit one ’ s health .
It has long been said that soy is rich in isoflavones that help guard against a wide range of diseases and encourage optimum health . Isoflavones are plant-derived compounds capable of exerting estrogen-like effects .
For this reason , they are classified as a type of phytoestrogen , which can compete at estrogen receptor sites to block the stronger forms that the body produces naturally .
Advocates claim that this can greatly lower one ’ s risk of heart disease and breast or prostate cancer . Furthermore , this also helps alleviate the unpleasant symptoms of menopause and slow down or even reverse osteoporosis .
On the other hand , you will also come across other scientific reports claiming that excessive consumption of soy and soy-based products can actually be dangerous to one ’ s health . Here are the main points of this claim :
G enistein and daidzein , the two major phytoestrogens in soy , may actually stimulate existing breast cancer growth .
Soy contains phytates , which can inhibit the body ’ s ability to absorb minerals .
Enzyme inhibitors present in soy can slow down protein digestion .
Soy also contains hemagglutinin , a clot-promoting substance that causes red blood cells ( erythrocytes ) to agglutinate or clump together . When blood cells are clustered , they cannot absorb and distribute oxygen efficiently to the tissues , a process which is vital to optimum heart health .
As you can see , there exists a great deal of conflicting claims regarding the benefits and downsides of consuming soy .
It is our assessment that you ’ ll be on the safer side when you don ’ t rely heavily on soy or soy-related products to fulfill the larger part of your protein requirements .
TOP VEGETARIAN PROTEIN SOURC- ES YOU CAN ADD TO YOUR DIET Of course , we won ’ t leave you at a loss regarding the best alternative protein sources , especially when seeking vegetarian options . Below , we have put together a list of popular vegetarian food picks that are packed with the essential proteins you need . We have classified them into food groups , along with the recommended serving and the corresponding amount of protein they provide .
YES , YOU CAN GET YOUR PROTEIN FROM VEGETARIAN FOODS !
VEGETABLES FRUITS
Apricots , dried ( 1 / 2 cup ) 190 cal . 3 g of protein Asparagus ( 1 / 2 cup ) 20 cal . 2 g of protein Brussel sprouts ( 1 cup ) 65 cal . 6 g of protein Broccoli ( 1 cup ) 5 2 cal . 6 g of protein Corn , yellow canned ( 2 / 3 cup ) 80 cal . 3 g of protein Cow peas ( 2 oz .) 74 cal . 4 g of protein Lima beans ( 4 oz .) 88 cal . 5 g of protein Navy beans ( 4 oz .) 88 cal . 8 g of protein Peas ( 4 oz .) 108 cal . 8 g of protein Peaches , dried ( 1 / 2 cup ) 185 cal . 3 g of protein Potato , skin on ( 1 medium ) 161 cal . 4 g of protein Spinach , chopped ( 1 cup ) 65 cal . 6 g of protein Soy beans ( 1 oz .) 35 cal . 4 g of protein Sundried tomatoes ( 1 oz .) 72 cal . 4 g of protein
S p ec i al note : O nl y a f ew v eg g i es c ontai n al l essenti al ami no ac i ds .
DAIRY PRODUCTS
Egg ( 1 whole ) 77 cal . 6 g of protein Egg whites ( from 1 whole egg ) 16 cal . 4 g of protein Cheddar cheese ( 1 oz .) 113 cal . 7 g of protein Cottage cheese , 2 % ( 1 cup ) 163 cal . 28 g of protein Feta cheese ( 1 / 2 cup ) 200 cal . 21 g of protein Gouda cheese ( 1 oz .) 100 cal . 8 g of protein Mozzarella cheese ( 1 oz .) 71 cal . 7 g of protein Parmesan cheese ( 1 oz .) 116 cal . 7 g of protein Provolone cheese ( 1 oz .) 98 cal . 7 g of protein Ricotta cheese , l . f . ( 1 / 2 cup ) 171 cal . 14 g of protein Romano cheese ( 1 oz .) 108 cal . 9 g of protein Swiss cheese ( 1 oz .) 100 cal . 8 g of protein Milk ( 1 cup ) 137 cal . 10 g of protein Yogurt , lowfat ( 1 cup ) 137 cal . 14 g of protein
S p ec i al note : ai ry p rodu c ts c ontai n al l essenti al ami no ac i ds are mostl y h i g h i n l y si ne .
NUTS SEEDS
Almonds , roasted ( 1 oz .) 171 cal . 6 g of protein Cashew nuts ( 1 oz .) 164 cal . 4 g of protein Black walnuts ( 1 oz .) 173 cal . 7 g of protein Flax seeds ( 1 tbsp .) 100 cal . 4 g of protein Hemp seeds ( 2 tbsp .) 160 cal . 11 g of protein Peanuts , shelled ( 1 oz .) 160 cal . 7 g of protein Pine nuts ( 1 oz .) 190 cal . 4 g of protein Pistachios ( 1 oz .) 161 cal . 6 g of protein Pumpkin seeds ( 1 oz .) 126 cal . 5 g of protein Sunflower seeds �1 o� . � 166 cal . 5 g of protein
S p ec i al note : N u ts seeds are u su al l y l ow i n l y si ne .
BREADS , CEREAL , GRAINS , PASTA
Bread , oatmeal ( 1 slice ) 73 cal . 2 g of protein Bread , pita white enriched ( 4 ”) 77 cal . 3 g of protein Bread , pita whole wheat ( 4 ”) 74 cal . 3 g of protein Bread , pumpernickel ( 1 slice ) 65 cal . 2 g of protein Bread , rye ( 1 slice ) 83 cal . 2 g of protein Bread , white ( 1 slice ) 48 cal . 2 g of protein Bread , white ( 1 slice ) 67 cal . 2 g of protein Bread , whole wheat ( 1 slice ) 69 cal . 4 g of protein Buckwheat ( 1 oz .) 96 cal . 4 g of protein Bulgur , dry ( 1 oz .) 96 cal . 3 g of protein Couscous , dry ( 1 oz .) 105 cal . 4 g of protein Egg noodles , dry ( 1 oz .) 219 cal . 8 g of protein Millet , raw ( 1 oz .) 106 cal . 3 g of protein Oats ( 1 oz .) 109 cal . 5 g of protein Oat bran ( 1 oz .) 5 9 cal . 5 g of protein Rice , white cooked ( 1 cup ) 194 cal . 4 g of protein Rice , brown , long grain ( 1 cup ) 216 cal . 5 g of protein Spaghetti , whole wheat ( 2 oz .) 198 cal . 8 g of protein Wheat flour �1 o� . � 95 cal . 4 g of protein
S p ec i al note : Foods f rom th e g rai ns g rou p are al so mostl y l ow i n l y si ne .
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