Vegetables are poor sources of protein compared with animal sources, but they're an excellent source of complex carbohydrates and dietary fiber. Unlike animal proteins, vegetable proteins do not contain all 20 amino acids--basic building blocks of proteins--that your body needs to function. Dietitian Matthew Kadey of Ontario, Canada, recommends that vegetarians get complete proteins by eating different types of vegetables and grains at each meal. Vegetables also contain antioxidants, vitamins and minerals that boost your immune system and prevent diseases.
Legumes
Legumes are vegetables that have pods, and they are a rich source of carbohydrates and protein. According to Kadey, soybeans have the highest-quality plant proteins because they have all the essential amino acids that your body needs. One cup of soybeans contains about 28 g of protein, which is about one-third of the daily recommended intake for an active, adult male, and has 15 g of carbohydrates.
Beans, snow peas, string beans, and other types of legumes with proteins and carbohydrates; however, their proteins do not contain all the necessary amino acids. They are also packed with higher calories than other vegetables in relation to their portion size and mass. For example, a cup of soybeans contain 340 calories, while a cup of baked potato has 110 calories and a cup of lettuce has 6 calories.
Beans, snow peas, string beans, and other types of legumes with proteins and carbohydrates; however, their proteins do not contain all the necessary amino acids. They are also packed with higher calories than other vegetables in relation to their portion size and mass. For example, a cup of soybeans contain 340 calories, while a cup of baked potato has 110 calories and a cup of lettuce has 6 calories.
Green Leafy Vegetables
Green leafy vegetables--including Spinach, Broccoli, Lettuce, Pack choy and Celery--are low in calories because of their low sugar and protein content and high dietary fiber content. Dietary fiber is the indigestible portion of the vegetable that your body's enzymes and bacteria cannot break down to use for energy. It passes through your digestive tract with little or no change. According to biologist George Mateljan, author of "World's Healthiest Foods," you should incorporate leafy vegetables into every meal because they provide satiety, along with antioxidants and vitamins, without adding too many calories.
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