List Of Protein Rich Food For Vegetarians By Priya Mewada+2 More Last Updated: Nov 23 2022click To Rate This Article
Proteins are an important part of our daily diet. They provide our muscles, cells and other vital tissues with the growth factors that are required to keep them healthy and functioning normally.
In India, a large proportion of individuals prefer to follow a vegetarian diet. While this is a highly nutritious diet, it can sometimes be low in certain elements such as vitamin B12 and proteins. It is quite common in clinical practice to see vegetarians suffering from low vitamin B12 levels, though clinical evidence suggests that people who follow vegetarian diets have a lower incidence of developing heart disease and related complications.
In this article, we shall take a look at a brief list of protein-rich food for vegetarians.
Protein Boosts Energy Levels
Protein also serves as a natural source of energy. Failure to consume a diet that would provide adequate energy to the body, as is the case during fasting or weight loss programs, would cause the body to use its own functional protein to compensate.
Since there is no extra protein in the body, enzymes and muscles break down protein in order to yield amino acids to provide energy or synthesize glucose. This would ensure a continuous supply of glucose to the cells.
How Much Protein Is There In My Food
If we look at vegetarian ingredients, all the lentils beans, grains, milk, curds/yogurt, paneer, tofu, nuts like almonds, peanuts are all rich in protein. Let’s have a look at some of the protein rich vegetarian ingredients.
- 1 cup milk- 8 gram protein
- 1 cup curds/dahi- 17 grams
- 1 cup paneer- 20 grams
- 1 cup soyabean- 68 grams
- 1 cup chickpeas 38 grams
- 1 cup kidney beans- 16 grams
- 1 cup masoor, udad, arhar dal- about 16-20 grams
- 1 cup wheat flour- 13 grams
- 1 cup barley flour- 23 gram
- 1 cup oat flour- 12 gram
- 1 cup semolina- 23 gram
- 1 cup white rice- 5 grams
- 1 cup peanuts- 38 grams
- 1 cup Amaranth- 28 grams
- 1 cup buckwheat flour- 6 grams
- 1 cup green peas- 8 grams
- 100 grams fenugreek leaves-4 grams
- 100 grams mustard greens- 2.5 grams
- 1 cup cauliflower- 2 grams
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Vegan Meats And Dairy Alternatives
Animals arent protein sources theyre our friends. There are so many vegan meats, non-dairy milks, and other plant-based foods that are high in protein, mind-blowingly delicious, and so much healthier that you wont even have time to crave animals bodies, eggs, or milk.
Nutritional Yeast 9 grams of protein per two tablespoons : Good source of fibre, zinc, magnesium, copper, manganese, and all the B vitamins, including B12
Seitan 25 grams of protein per 100 grams : Great source of selenium
Soy Milk 8 grams of protein per cup : Great source of potassium, isoflavones, and vitamins A and B12, and often fortified with calcium and vitamin D
Tempeh 41 grams of protein per cup : Great source of probiotics, B vitamins, and minerals such as magnesium and phosphorus
Tofu 20 grams of protein per cup : Great source of calcium, manganese, copper, selenium, phosphorus, omega-3 fatty acids, iron, magnesium, zinc, and thiamine
Protein Rich South Indian Food
South Indian cuisine is diverse, and is one the most balanced cuisines. There are plenty of south Indian dishes which are good enough sources of protein.
Moreover, south Indian cuisine is known as the gamut of snacks. Here are some top 5 South Indian dishes, packed with protein and you can include in your healthy diet.
|South Indian foods||Health benefits|
|Soya Uttapam||An excellent alternative to meat for protein intake. Soya Uttapam is a pancake-like dish, topped with chillies, herbs , and vegetables with a soya edge given.|
|Pesarattu||Pesarattu is a wholesome,green colored dosa, made with moong dal,coriander, and spices. It is a good source of protein. Indians have them with ginger chutney, or coconut chutney.|
|Oats idli||Idli is one of the healthiest Indian snacks. The steaming process makes it a healthy and less calorie meal. Itâs made with high protein oats, carrots, urad dal, and more.|
|Peerkangai kootu||A combination of moong dal, torai, and coconut, gets more healthy and delicious when paired up with piping hot rice.|
|Sambar||A good source of plant-based protein, fiber, and antioxidants, is made with lentils. Indians eat it with idli, vada, uttapams, rice, and many more.|
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Nearly Complete Protein Sources For Vegetarians And Vegans
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Despite what some people may think, there are many ways to get enough protein on a vegan or vegetarian diet.
However, not all plant-based proteins are complete proteins, meaning protein sources that contain adequate amounts of all nine essential amino acids.
Amino acids are the building blocks of proteins. While your body can make some of them, nine have to be obtained through your diet. These are referred to as essential amino acids and include (
Animal products like beef, fish, dairy, and eggs contain enough of every one of these essential amino acids. Thus, theyre considered complete proteins .
However, many plant sources of protein are too low in or missing one or more of these essential amino acids. Theyre considered incomplete protein sources.
Still, given that plant foods contain varying amounts of amino acids, you can manage to get enough of each essential amino acid throughout the day by eating a varied diet and combining complementary plant proteins .
For example, grains like rice are too low in lysine to be considered a complete source of protein. Yet, by also eating lentils or beans, which are higher in lysine, throughout the day, you can be sure to obtain all nine essential amino acids .
Top 3 Nutrients For Muscle Building
It plays most important role in toning and building muscles. Therefore, the foods which you are taking should be rich in protein. Protein is made up of chain of amino acids . Thats why repair and growth of muscle tissue is not possible without protein.
Carbohydrates is an important source of energy in the body. That is the reason all the muscle building foods are rich in carbohydrates. It slowly digest to serve slow continual supply of energy for longer time.
Other than normal fats, healthy fats shows beneficial effects on everyone health. Fats are major source of energy with approx. double calories per gram as compared to carbohydrates and proteins.
Here are 11 best high protein veggie-friendly foods for muscle building that can improve your workouts.
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Baked Goods And Cereal
Some people think that eating a high protein vegetarian diet means eating only beans. But whole grain products like whole-grain bread, cereals, and vegan pasta provide carbohydrates as well as protein. These foods should be eaten together with beans and legumes as they are also rich in fiber.
Baked goods can be a great easy snack for you to nibble on. Make yourself some oatmeal snack bars mixed with some plant-based protein powder and you got yourself a delicious snack that will help keep your calorie intake on track.
Black Bean And Sweet Potato Chili
For a twist on the traditional chili, try this hearty, vegan, and gluten-free dish. The sweetness of the sweet potatoes is a pleasant counterpoint to the cayenne pepper, cumin, and chili powder. The black beans add a nice texture and good dose of protein, making for a satisfying stew the whole family will love.
Each serving of chili has 19 grams of protein and the stew cooks in just 25 minutes after 10 minutes of prep. Serve over brown rice, or crush tortillas on top. Use a dollop of vegan sour cream or cream cheese to add some creaminess to your chili.
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The Easy Way For Vegans To Get Enough Protein Every Day
As it turns out, I weigh around 140 pounds, so the 83 grams of protein mentioned above is right about what I aim for.
So how do I get my 83 grams of protein per day?
My approach to getting enough protein is very simple:
Make sure you include a decent protein source, even if just a little bit, in every meal or snack.
Mainly, this just keeps you mindful and prevents you from slipping into junk-food-vegan, carbohydrate-only mode.
So what does this mean in terms of actual foods? Try these:
- Adding protein powder to your smoothie.
- Eating a whole-wheat bagel with peanut or almond butter for a snack.
- Including beans in your pasta dishes .
- Lots of lentils.
- Hummus on a whole wheat pita for a snack.
- Putting nuts on your salad or eating them alone as a snack.
- Eating quinoa as part of the main dish or a side.
- Occasionally eating soy products, like tempeh, but dont forget all the high-protein vegan alternatives to soy!
See? No huge numbers here, but mix in a few of them every day, and its no problem at all to get anywhere from 60-100 grams of protein, especially when you count all the other foods you eat that contain smaller amounts of protein. My point here isnt to get you to start counting protein grams throughout the day I certainly dont do that but you can see just how easy it is to get the protein you need.
A few other favorite, high-protein vegan recipes:
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Protein Content Of Seitan
Because seitan is made entirely out of gluten, the main protein in wheat and related grains, it is a good plant-based protein option.
The amount of protein per serving of seitan can vary depending on what ingredients were used to make it. For instance, seitan products that include soy or chickpea flours can offer additional protein.
A 3-ounce serving of seitan usually contains 1521 grams of protein. Thats roughly equivalent to animal proteins such as chicken and beef.
Like all plant foods, seitan contains some amount of all nine essential amino acids. However, basic seitan may contain only a small amount of lysine .
That just means its important to make sure youre getting other sources of lysine in your diet, such as beans, soy milk, tempeh, quinoa, and lentils .
Seitan is rich in protein and contains all nine essential amino acids. However, it doesnt contain much lysine, so be sure to incorporate other lysine-rich foods, such as legumes, into your diet.
Whether you purchase premade seitan or make your own at home, there are a number of ways you can use it.
Some delicious ways to use seitan include the following:
How To Get Enough Protein As A Vegetarian
Eating a varied diet is a good way to get enough protein as a vegetarian. The Food and Nutrition Board of the Institute of Medicine has concluded that its okay for vegetarians to consume complementary mixtures of plant proteins to get their recommended amount of protein. In What to Eat, Nestle writes, Even if youre a vegan and eat no animal products at all, you almost certainly get more than enough protein from the grains, beans, and vegetables you eat.
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Vegan Diets May Lead To Nutritional Deficiencies Without Careful Planning
That said, its important to keep in mind that not all vegan diets will be equally beneficial.
While well-planned vegan diets made up of mostly minimally processed foods are considered beneficial for all stages of life, those including large amounts of ultra-processed plant foods are not (
Sprouting, fermenting, and cooking foods in cast-iron cookware can further enhance your bodys ability to absorb the nutrients contained in plant foods .
Minimizing your intake of processed plant foods, while increasing your intake of whole or minimally-processed ones can help reduce the risk of experiencing nutrient deficiencies.
Benefits Of Eating Vegetarian
Vegetarians in the United States tend to be healthier than meat-eaters, with lower risks of heart disease and cancer than people who eat beef, pork, lamb, and chicken. Specifically, eating red meat seems to increase the risk of getting Type 2 diabetes, and cancers of the pancreas, breast, prostate, and kidney. To learn more about the politics of why the U.S. government nonetheless avoids advising Americans to eat less meat, you can read Nestles books What to Eat, Food Politics, and Unsavory Truth.
The diets of people in industrialized countries tend to exceed recommended daily allowances for protein since most meals contain animal proteins like meat and dairy. This type of high protein intake is associated with chronic diseases such as cancer, osteoporosis, kidney stones, poor kidney functioning, coronary heart disease, and obesity. In fact, eating too much protein, and not enough carbohydrates and fats, can result in protein poisoning, a rare form of malnutrition that happens when 40 to 50 percent of ones daily calories are from protein, rather than the recommended 15 percent, write Raubenheimer and Simpson.
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Top Vegetarian Protein Sources
If you’re eating a vegetarian or vegan diet or just trying to eat less meat and more plants, vegetarian protein sources make it easy to get your protein fill. Protein is a key nutrient for growing and maintaining muscles and keeping your skin and hair strong and healthy. It also helps keep you full.
Even though people wonder where vegetarians get their protein, it isn’t hard to meet the required amount on a vegetarian diet. According to the Dietary Guidelines, women need 46 grams of protein and men need 56 g of protein. However, the amount you need may vary depending on your activity level, age and more.
Yes, the list of vegetarian proteins extends way beyond tofu . Take a look at some of these high-protein vegetarian foods to add to your diet.
Recipe to Try:Homemade Plain Greek Yogurt
Greek yogurt is delicious added to smoothies, layered with fruit and granola as a parfait and used as a sour cream substitute on tacos or in dips. It also delivers calcium and gut-healthy probiotics. Choose plain yogurt over flavored varieties to save added sugar.
Vegetarian Indian Yellow Split Pea Dal
This famous spiced Indian soup can be made with split peas or lentils. Our version features yellow split peas cooked in water or broth along with turmeric and cayenne. Top the soup with onions sauteed in cumin and clove, and garnish with cilantro or parsley for a colorful bowl.
Cook the soup in 40 minutes for 4 grams of protein per serving and barely 78 calories. Serve with brown rice or homemade naan.
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Best High Protein Indian Vegetarian Foods
Do you also believe that eggs and non-vegetarian foods provide all the proteins and vegetarian foods come up short? You are not alone, as this is one of the biggest misconceptions vegetarians have!You would be surprised to know that there are abundant plant-based high protein Indian vegetarian foods that you can easily incorporate in your daily diet. Here is a fact that supports this, Indian wrestler, Olympic medal winner, Sushil Kumar is a vegetarian! He does not eat eggs and fulfills all of his protein requirements consuming milk and various other plant-based sources.Before moving on to the list of foods, let us first understand what protein does to our body and why is it vital to consume them.
Easy Vegetarian Meat Loaf
The Spruce Eats / Julia Hartbeck
For our vegan “meat” loaf we use a vegan beef substitute and mix it with onions, garlic, bell pepper, seasonings, ketchup, and oatmeal. This becomes a dough that you bake for 30 minutes and then cover with a sauce of ketchup, sugar, dry mustard and nutmeg to give moisture and a chewy texture.
Each serving has 5 grams of protein, but serve it with a bulgur salad for an extra 5 grams.
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How Much Protein Do We Need A Day
In the UK, adults are advised to eat 0.75g of protein for each kilogram they weigh, based on the Reference Nutrient Intake . This will vary over your lifetime and depend on your individual circumstance. For example, a more active person, such as an athlete in training, will require more protein than someone living a sedentary lifestyle. On average, guidelines suggest men should aim to eat around 55g of protein a day and women should aim for around 45g of protein daily. Read on to discover how you can meet your daily needs.
Protein Improves Heart Health
Higher protein intake has been shown to lower blood pressure levels. This lowers the risk of strokes and heart attacks. In a review of 40 controlled trials, it was found that a higher intake of the nutrient lowered systolic blood pressure by a reading of 1.76 mm of Hg, and diastolic blood pressure by a reading of 1.15 mm of Hg.
Besides lowering blood pressure, it has been found that a protein-rich diet can also lower LDL levels in the body.
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