Surprising Sources of Protein

Protein is a macronutrient (a nutrient needed in large amounts) that comprises about 45% of the human body. We all need protein in order for our bodies to function efficiently. It keeps the body healthy by maintaining specific bodily functions, such as the transport of nutrients, and by defending against diseases that are common among those who are not properly nourished. It is necessary in building body tissues and also repairing and replenishing tissues that have been damaged. Protein has been known to increase muscle mass and can bring about endurance and energy, thus fighting fatigue.

When people think of protein they think of meat. Vegetarians also comprise protein as a part of their diets on a daily basis and do so without consuming meat, in any form. There is an abundance of food items available that are rich in their protein sources. All protein does not have to come from meat, but a person who is vegetarian does have to eat more calories in order to get enough protein in their diet.

Soy
Soy is the most common non-meat food that is teeming with protein. It contains all of the essential amino acids that are needed by the body. Of the twenty amino acids that are found in humans, only ten of them can be produced by the body. The other ten are known as the "essential amino acids" and have to be acquired through the foods that we eat. Aside from being an excellent alternative to animal-based products, soy has also been shown to reduce cholesterol levels and promote good heart health.

Organic Yogurt (Greek Yogurt)
Organic yogurt contains more protein, and less sodium, than cow's milk and provides the body with probiotics and sometimes prebiotics. It is also an excellent source of carbohydrates. Yogurt contains live bacteria that are important for maintaining intestinal health. Greek yogurt is creamier than most yogurts and also has a different texture. It is made with sheep's milk or cow's milk, rather than whole milk.

Tempeh and Mock Meats
Tempeh is a fermented food that is made from soybeans. It is very popular in Indonesia and is considered a staple food source for obtaining protein. Tempeh is firm in its texture and has the flavor of mushrooms. It can be used on its own or as an ingredient in the place of meat. Mock meats are also generally made up of soy products and sometimes without dairy products. Both Tempeh and mock meats are very popular among vegetarians and vegans.

Quinoa
Quinoa originated in South America and is a crop that is grown mainly so that its seeds can be used for consumption. When it is processed properly it is considered to be kosher and is used during the Jewish holiday of Passover. It is very rich in its nutritional value with its protein content being 10% - 20%. Quinoa has been regarded as a "complete food" because it also contains the complete set of essential amino acids that are needed for the human body to function appropriately.

Tofu
Tofu is an Asian food, more specifically Chinese. Literally translated "tofu" means bean curd. It is made from soymilk that has been coagulated, or thickened, to form a mass and has been described as cheese-like. Tofu is vague in its flavor and can be marinated or used in dishes that are either savory or sweet. In Asia it is considered to be a staple food. It is very rich in its protein, B6, and iron content.

Sources

Johnson, Becky. The Tofu Cookbook: Making the Most of This Low-fat, High-protein Ingredient, with over 60 Deliciously Varied Recipes from Around the World. West Hollywood, California: Southwater; Illustrated Edition, 2006.

Green, Patricia, and Carolyn Hemming. Quinoa 365: The Everyday Superfood. Canada: Whitecap Books Ltd., 2010.

MarksDailyApple.com, *"Top 10 Best & Worst Protein Sources" (accessed 04/05/10).

BodyBuildingForYou.com, *"Soy Protein Benefits" (accessed 04/05/10).

Wisegeek.com, *"What is Greek Yogurt?" (accessed 04/06/10).

Soyfoods.com, *"Tofu" (accessed 04/06/10).