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Protein Based Vegetables for a Healthy Diet

photo of organic green brussel sprouts | Johns Creek Family MedicineEating a healthy diet can be the key to gaining more energy, staying slim, and preventing illness. Lowering your consumption of meat in favor of vegetables can be an important first step toward developing healthier eating habits and avoiding cardiovascular disease. Vegetarians sometimes worry that they might not be intaking the protein they are missing by not eating meat, but there are some high protein based vegetables that can contribute towards a healthier way of eating, whether you decide to forgo meat or not.

The Vegetables Highest in Protein

Be sure to include the following vegetables in your diet to add essential nutrients for living. Keep in mind that protein based vegetables do not contain all of the amino acids our bodies need, so be sure to eat these vegetables along with whole grains and/or lean cuts of meat.

Peas: These are an excellent source of protein, whether they are fresh or frozen. Just add a fistful of peas to your meal and you will get a protein boost to up your energy and deliver a dose of healthy nutrition.

Spinach: This is known as a super food and for a good reason. Spinach is full of vitamins, minerals, antioxidants, and protein.

Kale: Another super food, kale, like spinach, can be eaten raw in a salad, added to a casserole, steamed alone, or made into a green smoothie.

Broccoli: Cooked or raw, broccoli is full of fiber, antioxidants, minerals, and protein. Steam it, cook it in soups, or eat it raw in a salad.

Sprouts: Add some fresh sprouts to a sandwich, salad, or soup.

Mushrooms: These vegetables can be filling and tasty, and lend themselves to a variety of cooking methods. Seek out the cordycep, reishi, and maitake varieties for a firm texture and immune-boosting abilities.

Brussel Sprouts: High in both protein and fiber, brussel sprouts are delicious roasted in the oven with a little bit of olive oil and sea salt.

Artichokes: Delicious and filling due to a high protein content, artichokes can be blended, steamed, or roasted.

Asparagus: Protein-rich asparagus is also a great toxin-fighting vegetable that is high in fiber.

Corn: This tasty veggie has lots of fiber and protein and is wonderful when eaten fresh off the cob, though its benefits can also be received with frozen or canned varieties.

Prevention Can Make a Difference

At Johns Creek Family Medicine, Zack Charkawi, MD is a family medicine physician who takes the time to investigate every patients’ needs by caring and listening in order to provide the most accurate treatment and communicate preventive ways to avoid illness. Prevention is also key to Zack Charkawi, MD and his specialized work with diabetes patients.

The staff at Johns Creek Family Medicine is ready to serve those living in Johns Creek and the surrounding North Atlanta area, including South Forsyth, Gwinnett, and North Fulton counties. We are available to help the entire family, at every age. Contact us if you have any questions or need to make an appointment.

This article is not meant to stand in for professional medical advice. Please schedule an appointment with your physician or call us at Johns Creek Family Medicine.

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