The Top Vegetarian Proteins That Will Help You Lose Weight And Control Diabetes
When you follow a vegetarian diet, you can naturally increase your intake of important nutrients and lower your intake of those that cause chronic diseases.
In the management of diabetes, food plays an important role. You can receive positive benefits from it, such as essential nutrients and energy, as well as negative ones, such as elevated blood sugar levels.
The vegetarian diet for diabetes has a number of heart health benefits, including lowering cholesterol levels and LDL levels, reducing blood pressure, and reducing the risk of strokes and heart attacks. A healthy diet rich in essential nutrients coupled with exercise can lead to better blood sugar control, according to the American Diabetes Association.
In addition to supplying important nutrients to your body, vegetarian diets tend to lower your intake of those linked to chronic disease. As a result, a vegetarian diet consists largely of grains, nuts, fruits, vegetables, seeds, and sometimes eggs and dairy products.
- Hemp seeds
A vegan diet can benefit from hemp seeds, which are derived from the Cannabis Sativa plant. Even though it belongs to the same family as marijuana, it does not contain the compound THC that causes marijuana’s drug-like effects.
All nine essential amino acids are present in these seeds, making them a complete protein source.
In order to make proteins, amino acids are needed. Diet is the only way to gain access to nine of these acids, since the body cannot produce them.
- Dairy (including Eggs)
Organic, full-fat, preferably grass-fed dairy is a great choice if your diet allows dairy and you are not allergic or sensitive to it. You can actually lower your risk of diabetes by eating full-fat dairy. The protein content of Greek yogurt varies from brand to brand, and can range from 16-20 grams per serving.
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The benefits of nuts include their high levels of plant-based protein, healthy fats, fiber, and micronutrients, as well as their relatively low carbohydrate content. The average serving size of nuts is 1.5 oz, which contains about 10 grams of protein in an ounce. A number of nuts rank high in protein, including almonds.
- Legumes (Lentils and Beans)
The carb content of lentils and beans may worry those on a ketogenic or low carb diet, but prebiotic fiber in lentils and beans feeds bacteria in the gut, so not all of the carbs are absorbed into the bloodstream.
The protein and fiber content of one cup of cooked lentils and beans is around 15 grams each, and the carbs are about 40 grams. If you follow net carbs (grams of carb minus fiber) as I discuss in my book, then that means you need around 25 grams of net carbs, of which about a third bypasses your bloodstream, fueling your gut bacteria, but may also cause gas and bloating.
- Ancient grains – Quinoa
All 18 essential amino acids are present in these gluten-free grains. It contains around 8 grams of protein and 40 grams of carbohydrates in a cup-sized serving of quinoa or amaranth. Vitamin B, iron, and magnesium are also found in the grains.
Soy is a good plant-based protein to consume. Several health problems can be reduced with soy foods, such as strokes, cardiovascular disease, coronary heart disease (CHD), and bone loss.
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