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23) Chickpeas
You may know chickpeas as garbanzo beans. Either way, it is one of the best legumes you can eat as a vegan or vegetarian. The protein in chickpeas is high-quality and comparable to that of meat. It also has complex carbohydrates and fiber. If you look at the carb count, it is very high, but they are starch and fiber. Thus, the glycemic load is not very high.
1 cup of boiled chickpeas weighing 164 grams contains more than 14 grams of protein. The type of protein in chickpeas is suitable to maintain and increase muscle mass. It is also convenient to keep your immune system functioning. You will also get healthy minerals in chickpeas, including iron, copper, phosphorus, manganese, and magnesium.
Conclusion
Whether you want proteins to increase muscle mass or feel more satiated and reduce your weight, there are many foods you can consume to reach your goal. Meat is the most famous candidate, but definitely not the only one. Fish meat is often disregarded but contains plenty of high-quality protein combined with omega 3 fatty acids. And if you’re a vegetarian or vegan, you could also eat different legumes, especially beans and chickpeas.
One of the most high-quality vegetable protein sources is soybeans and anything made with soybeans. Thus, eating soy milk, tofu, and foods made with fermented soybeans is a good idea to achieve your ideal protein intake.
If you have kidney problems, be sure to talk to your doctor before increasing your protein intake. It might not be a good idea to do so in some cases. It is also essential to check your allergies because high-protein foods are more likely to cause allergic reactions in some people.
