5 High protein food sources and meat substitutes

Protein is needed by the body for energy sources, build muscle mass, repair blood components, and even replace damaged body cells.

In general, there are several high-protein foods that can meet the body's daily protein needs, including animal meat and nuts. However, there are some people who choose not to eat meat. Whether because they choose to live a vegetarian lifestyle, or because they want to live a healthier life.

Then, how do you get protein intake without having to eat meat? Are there other high protein foods besides meat?

How much protein does the body need in a day?

There is still debate about the daily protein requirements for the body. The current recommended daily protein intake by BPOM for the public is 60 grams per day.

If it turns out that protein is consumed in excess, it will be converted into fat by the body. Lack of protein causes muscle atrophy, and impaired functioning of the human body in general.

High protein food sources other than meat

1. Eggs

Compared to meat, eggs are a great source of protein and contain several B vitamins including B6, B12, thiamin, riboflavin, and folate. Eggs are good for being a source of protein for those of you who are reluctant to eat meat. The reason is, just one boiled egg contains 7 grams of protein which is good for the body.

However, eating mostly eggs is also not good, because egg yolks contain high cholesterol which can increase the risk of cholesterol-related diseases.

2. Soybeans

Usually, vegans or vegatarians rely on nuts as their main source of protein. One type of low-fat but high-protein beans is soybeans. Soybeans also contain fiber, omega-6 fatty acids, antioxidants to phytoestrogens.

Practically, you can consume snack made from soybeans that are delicious and healthy like SOYJOY. SOYJOY contains whole soybeans high in fiber and protein which can keep you full longer. So, it's no wonder that foods made from soy can offer a myriad of healthy benefits for the body.

3. Cottage cheese

Apart from eggs, cottage cheese is another high-protein food. Half a cup of cottage cheese, contains 13 grams of casein protein which functions for muscle recovery nutrition.

What is casein protein? Casein protein is a type of protein that digests more slowly than regular protein. This protein is also great for building muscle mass, so it is often consumed by athletes and bodybuilders.

In addition, this type of cheese is useful for building bone strength through its high calcium content. To process it, you can mix cottage cheese with nuts, fruit, or cinnamon to add flavor, fiber content and antioxidants that are good for the body.

4. Vegetables

Apart from being full of nutrients and vitamins, vegetables also contain macronutrients that are good for the body, namely protein. Take broccoli, for example, which provides 2.8 grams of protein per cup. Then, there is the asparagus which contains 2.4 grams of protein in half a cup.

Another vegetable that is easily available and contains high protein is corn. Because 100 grams of sweet corn contains 3.3 protein, while one ear contains 4.68 g of protein.

5. Peas

For a long time, vegetarians and vegans have used legumes as their main source of protein. No wonder, because in one cup of peas, there are 7.9 grams of protein. This is the same amount of protein as a glass of milk.

If you don't like eating peas, try cooking them and mash them like mashed potatoes, and serve them as an accompaniment to the main meal.

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