Protein-Packed Veggies & Their Benefits
One of the most common misconceptions that people have is that protein can’t possibly come from vegetables; the only place you can get protein is through eating meat and dairy products. A little known fact is that there are a few vegetables that have a greater or equal portion of protein per calorie like that found in steak or chicken. You can eat your veggies and get your protein without having to worry about adding meat or dairy to your daily meals, which can be tedious if you’re constantly on the go. We’ve rounded up a list of the vegetables with the highest count of protein and their benefits to satisfy meal prep needs. Soybeans
Soybeans are said to be more packed with protein than any of the other vegetables listed. They contain 4.6 grams of protein per every ½ a cup or 1 gram of protein per an estimated 9 calories. Soybeans are said to be among the world’s healthiest foods and is full of key vitamins such as iron, fiber, vitamin B2, and many more. The key vitamins soybeans have help individuals to fight cardiovascular disease and numerous other major diseases.
Next up on the list, lima beans contain approximately 11.6 grams of protein per cup or 1 gram of protein per every (rounded) 18 calories. Lima beans should be included in your diet whenever possible because of the great health benefits they provide such as regulating blood sugar levels, healthy energy boosts, cardiovascular health, bone strength, as well as many other benefits that should be taken into consideration.
While peas aren’t thought to be the most tasty of the vegetables, they’re surprisingly packed with protein and health benefits. One cup of peas contains 7.9 grams of protein; that’s more protein than is in one egg (which is 6.1 grams.) Peas aren’t only great for getting in your protein though; they also help with weight management, preventing stomach cancer, strengthening of the immune system, anti-aging, as well as other great benefits. There’s a reason parents always tell their children to eat their peas, and now you know!
Corn contains about 4.7 grams of protein per cup which is great news for everyone who’s a fan of outdoor cookouts that likes to stack their plates with ears of corn on the cob. This estimates to be about 1 gram of protein per every 26 calories. Many times corn is used as a grain in recipes for corn tortillas, corn bread, etc…and is used as a replacement for wheat flour. Those who live a gluten free lifestyle can take comfort in this because they are replacing the protein they are losing by giving up gluten with another form of protein. One major benefit of corn is that it helps in controlling diabetes. It’s gone under the radar for benefits for a long time but is definitely worth adding to your daily meals per the benefits it provides.
Because kale is lower in calorie, it only has 0.7 grams of protein per cup. However, it has a ratio of 1 gram of protein per 11.4 calories. Put together a kale salad with a few cups of kale and you’re in business; you’ll have your protein and not have to worry about a large calorie intake. If you don’t like salads, making a kale smoothie is another great alternative to add in these greens to your diet.
The majority of your fruits and vegetables are going to contain a good amount of protein along with your recommended daily vitamins and minerals. The myth that you cannot get protein packed vegetables has been debunked and if you want to eat more plants than meat, you can no go forward care free and eat all the fruits and vegetables your heart desires.