Before you bake that chicken breast after your next workout, take a second look at the protein content of vegetables. Veggies average 5 grams of protein per cup. Some have as much as 8 grams. That may pale in comparison to a chicken breast (24 grams per 3 ounces), but vegetables far outweigh not only nutritional value but overall health properties. This includes fiber, antioxidant phytonutrients, vitamins and minerals. They’re also more affordable sources of protein and micronutrients than fish and beef.
People who consume higher amounts of vegetable protein are significantly less susceptible to excess belly fat, high blood pressure, high cholesterol, cancer, arthritis, and other diseases than those who skimp on produce, according to a study published in the journal Diabetes Investigation. A study in Food and Nutrition Research found that plant protein helps dieters feel fuller and less hungry than the same amount of animal protein.
Looking to reap the fat busting and health benefits? Listed below are the most popular veggies on your plate and ranked according to their protein content. So whether you’re a vegetarian or an omnivore just looking to pack on the protein without having to scarf down another chicken breast, keep this handy guide to always have your go-to plant-based sources on hand. Adding these veggies to your diet will help you reach your body goals better than meat alone.
The current recommendation for servings of produce is nine per day. Since a serving is typically one-half cup, and veggies average five grams of protein per cup, consuming your daily veg quota will supply about 23 grams of protein, the same as a serving of chicken. So don’t forget to factor veggies into your total daily protein intake. Remember, protein is not spelled m-e-a-t.
Karl Mincin offers comprehensive professional nutrition counseling and testing services to establish your personal health profile using over 30 years of experience. A customized nutrition program ensures that you use the safest and most effective functional foods and natural remedies tailored to your individual needs. He offers phone and telenutrition services. Find him at nutrition-testing.com, facebook.com/karlmincin or 360.336.2616.
Please give us a call for today’s deli hours as they can vary due to staffing.
Grab and go options are always available until close.
FEDERAL WAY
Monday-Saturday: 8 am - 8 pm
Sunday: 9 am - 7 pm
Please call for current deli counter service hours. Grab and go options available until closing.
2565 S. Gateway Center Place
Federal Way, WA 98003
TACOMA
Monday-Saturday: 8 am - 8 pm
Sunday: 9 am - 7 pm
Please call for current deli counter service hours. Grab and go options available until closing.
2951 S. 38th Street
Tacoma, WA 98409