Protein in vegetables

Dietitian.Lauren Hmede
Apr 5, 2019
2 min read

Introduction:

Protein is an essential nutrient needed for building muscles and support athletic performance. Protein is important to support growth in children. As we age we dont metabolize and absorb protein as we were younger that is why it is important to have adequate intake of protein

Getting enough protein can be a struggle for people who are vegan, vegeterian or who need to lower consumption of animal protein sources. The good news are protein can be founded in some vegetbales.

Dr. Sears' Recommendations

Dr. Sears recommends to have 25 grams of protein at each meal in order to cntrol blood sugar and improve satiety. She recommends to include vegetables while you are on zone diet as they are good source of protein but low in carbs. This ensures you maintain the ideal hormonal balance to be in the Zone. Plus they are rich in fermentable fiber and polyphenols.

What Does 10 grams of Vegetable Protein Look Like?

If you want to get 25 grams of protein at each meal but you want to lower animal protein source sintake you can try two ounces of low-fat protein or one serving of PastaRx supplies about 15 grams of protein.

In order to get 25 grams of protein try to couply protein from your choice with 10 grams of protein from vegetables. Each of the amounts listed below is what it would take to get to 10 grams of vegetable protein. Mix and match to your taste preference and see how easy it is to meet your needs.

Artichokes: 5 cups, raw

Asparagus: 25 medium spears, raw

Broccoli: 4 cups, chopped, raw

Brussels Sprouts: 3 1/3 cups raw

Cauliflower: 5 cups, raw

Mushrooms: 5 cups sliced, raw

Kale: 5 cups, chopped, raw

Spinach: 10 cups, raw