Summing Up On Protein Rich Food Veg In India
Adding these protein-rich vegetables to your diet is a great way to boost its protein and nutrient content without having to add many calories.
It is also essential to speak with a doctor or nutritionist about dietary portions, since vegan or vegetarian diets may lack some essential nutrients, necessitating the use of nutritional supplements or learning how to incorporate certain foods that are high in these nutrients.
Cons Of A Veggie Protein Diet
Although a veggie protein diet has many benefits, there are a couple of drawbacks.
For starters, many plant-based protein sources also come with carbohydrates and fats. The extra carbs and fats are sometimes good, as you also get fiber and high-quality fats with protein, but the extra calories can be problematic when in a fat-loss phase. For fat loss, you need to create a calorie deficit.
Another downside of relying on veggies with protein is the amino acid profile and poor digestibility. Most plant-based protein sources are incomplete proteins, meaning you must combine food sources throughout the day to ensure you are getting all nine essential amino acids.
However, as we mentioned, this is not a big deal. The more significant concern is that plant-based protein does not absorb and assimilate as well as animal-based foods. So you have to eat a little more plant protein to compensate for the lower absorption.
Lastly, when you get your protein strictly from plant sources, there is a risk for vitamin B12 deficiency, since its only in meat and dairy foods. If you eat an exclusively plant-based diet, consider supplementing with vitamin B12.
How Much Protein Do You Need Per Day
Protein requirement depends on person to person based on body type, lifestyle, age, etc. You have to play around with your body and test the numbers to get your exact amount.As per PubMed Central , the current international recommended dietary allowance of protein, start with 0.8 grams of protein per kilogram or 0.36 grams per pound of body weight. That is if you weigh 60 kilograms, you would need 48 grams of protein per day. You can go beyond this but do not exceed 120 grams per day.Notice how you feel after consuming the recommended amount of Protein. If you are bloated after eating or having sleep issues then, try reducing the intake. In case you are not facing any such problems then, you can increase consumption as well. However, for an average person , it is probably best to aim for no more than 2 gm/kg or 0.9 gm/pound of protein.Based on the percent of calories for an active adult, about 10% of calories should come from protein.Is too much protein bad for you? Yes! The liver and kidney play a major role in the breaking down of proteins. When excessive amounts are consumed, it can cause increased levels of ammonia, urea, amino acids in the blood, indigestion, intestinal discomfort, etc. High protein levels also elevate blood lipids and cause heart diseases. So, as it is said too much of anything is bad, the same goes for proteins as well. Take the optimal amount to reap its maximum benefits.
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Protein Rich Food For Vegetarians
The following is a list of some of the high-protein vegetarian foods:
Milk and milk products:
- A glass of milk contains 6.5 g of protein, making it an easy and protein-rich vegetarian food option. As a liquid, milk is a versatile ingredient and can be used in milkshakes, smoothies, and even delicious curries prepared in an Indian household. When one feels lazy after a long day at work, drinking a glass of milk can instantly boost energy reserves.
- For people who dont like milk, there are other alternatives like curd and paneer, or you can also opt to flavour the milk with fresh fruits to get rid of its distinct flavour. You could try this Pineapple Dragon Fruit Smoothie for a start!
- Similar to other veg protein foods like cottage cheese or paneer that are prepared from curdling milk, tofu is a soft cheese made from curdling soya milk. Much like the foods mentioned above, tofu is also an excellent protein rich food in veg.
- It is a good source of calcium and iron, and is a source of plant protein, which contains all of the 9 essential amino acids that the body cannot make, and thus must be taken through the diet.
Grains Nuts And Seeds
Most people have no idea how much protein theyre actually supposed to get in a day , but non-vegans always seem to wonder how vegans get enough protein. *Eye roll*
Heres the real question: if dead animals are your main protein source, where do you get your riboflavin, niacin, lutein, zinc, phosphorous, thiamine, selenium, magnesium, folate, calcium, potassium, manganese, and vitamins A, C, and K huh?
100 Per Cent Whole Wheat Pasta 8 grams of protein per cooked cup: Great source of B vitamins and iron
Almonds 21 grams of protein per 100 grams: Great source of vitamin E, manganese, biotin, copper, magnesium, molybdenum, riboflavin, and phosphorus
Amaranth 7 grams of protein per cooked cup: Great source of iron, B vitamins, and magnesium
Buckwheat 24 grams of protein per cup: Great source of antioxidants, manganese, magnesium, phosphorus, niacin, zinc, iron, folate, and vitamin B6
Chia Seeds 5 grams of protein per 2 tablespoons: Great source of calcium, magnesium, iron, zinc, boron, niacin, and vitamins B, D, and E, and contains 8.7 times the omega-3 fatty acids found in wild Atlantic salmon
Ezekiel Bread 8 grams of protein per two slices: Great source of fibre, folate, beta-carotene, and vitamins C and E
Hemp Seeds 15.5 grams of protein per half cup: Great source of magnesium, iron, calcium, zinc, selenium, and omega-3 and omega-6 fatty acids
Peanut Butter 7 grams of protein per two tablespoons: Great source of magnesium, potassium, and vitamins B6 and E
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Top 20 High Protein Vegan Food Sources
When it comes to following a vegan diet, protein is the first topic of discussion that pop-ups. How will someone who is vegan meet his or her protein needs on a plant-based diet? Are there any high-protein vegan foods available?
Before we dive into and discuss more about vegan protein sources, it is essential to understand –Why do we need the “bodybuilding” nutrient?
The word protein is Greek and it comes from the word proteios which means primary or holding the first place. Going by the endless bodily functions the nutrient needs to perform, it undoubtedly holds the first rank. Our skin, muscles, and organs -all need protein to be healthy.
Not to forget, even our immune system requires protein to help make antibodies that are required to fight infections. It also plays a role in blood sugar regulation, fat metabolism and energy function.
Speaking of Vegans, they dont eat any animal products, including meat, fish, eggs and even milk and honey.
The traditional belief that animal proteins are better than plant proteins seems outdated now. With the growing trend around Veganism, there are plenty of high-protein vegan sources out there.
How much protein do we need?
Without a doubt, a vegan diet can help meet these digits and even more if required.
Cell And Tissue Recovery
Cells and tissues must go through continuous renewal and recovery in order to maintain a perfectly healthy body. A constant supply of amino acids is a must for the formation of protein. This protein manufactures new cells and tissues, such as hair, skin, and nails.
The cells present in the skin, blood, and digestive system begin to perish after a couple of weeks. After this, the protein begins to create and replenish new and healthy cells to replace the deceased ones.
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What Is A High Protein Diet
A high protein diet includes foods where more than 25% of total calories come from protein. Many of these protein rich foods include a large number of proteins, saturated fats, and a low amount of carbohydrates. Some examples of protein rich foods include eggs, chicken, seafood, soy, black beans, lentils, and low-fat dairy foods.
High protein diets are those that encourage you to include more protein and less carbs and fats in your diet. Such a diet helps boost your energy and athletic performance, and aids in weight loss. Research also suggests that a high protein diet may help overweight or obese women lose weight while retaining their lean muscle mass .
Usually, a high protein diet will have 30% calories from proteins, 40% from carbohydrates, and 30% from fat. But you can add or change this ratio according to your bodys needs. Some diets commonly considered as high protein diets include:
How Much Protein Do You Need
Protein is your bodys main building block. Its essential to make muscles and tendons and skin tissues, and it helps your body produce antibodies to fight infections, Geib says.
Ideally, healthy adults should get about 0.36 grams of protein per pound of their body weight each day. That comes out to 54 grams or so for a 150-pound adult.
But thats just a starting point. If youre pregnant or breastfeeding, or if youre an athlete, youll need more. It depends on many factors including your individual activity level and your muscle mass, Geib says.
For most people, its not necessary to meticulously count or track how much protein youre eating every day.
Just make sure youre eating some with every meal, Geib says. A lot of times Ill see vegetarians and vegans who are eating a lot of pasta or junk food, and theyre not getting in those fruits and vegetables and that well-balanced diet.
If you feel weak or fatigued regularly, or if you find yourself getting hungry shortly after eating a meal, those could be signs that youre not getting enough. A registered dietitian can help you make tweaks to your diet to make sure youre properly fueling your body.
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Best Plant Protein Sources
If youre a vegetarian but not a vegan, you might incorporate these other protein sources into your diet:
- Eggs or egg whites: Eggs are a low-cost and nutritious source of protein. Each egg provides 6 to 8 grams. If you use egg whites, youll get fewer calories, but youll miss out on vitamin D, omega-3 fatty acids and B vitamins housed in the yolk.
- Dairy products: Milk, cheese and yogurt are excellent sources of protein and calcium. To get the most protein bang for your buck, choose cottage cheese or plain Greek yogurt. Both pack 13 grams of protein or more per serving, and you can dress them up with fruit, nuts or granola for a filling breakfast or snack.
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.
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Protein Reduces Appetite And Hunger Levels
Among all macronutrients, protein is known to be the most filling, even if you consume less food. The macronutrient tends to reduce the ghrelin levels in the body while boosting levels of the peptide YY, which further helps an individual feel full.
If youre looking to lose weight, try replacing some of the carbs and fats in your diet with protein. You can simply add a few extra bites of meat while making your rice serving smaller.
Vegetarian Black Bean And Hummus Wrap
The Spruce / Ahlam Raffii
You get a double dose of protein in this healthy and delicious wrapfirst from the roasted red pepper hummus and then from the black beans. Vegetables such as mushrooms and corn add texture and nutrition while the poblano pepper brings a bit of smokiness to the recipe.
Each wrap has 13 grams of protein and you need 25 minutes total to serve this dish.
Toss a quick salad and serve with avocado slices, which also contain protein at 2 grams per 100-gram serving.
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After An Extra Protein Packed Punch For Training
If you train really hard at the gym or as an athlete, without adequate protein, you could leave your muscles with a deficit of the building blocks they need to recover. Theres a lot of debate as to the ideal amount of protein to consume on a daily basis each individual needs to work out their bodys specific need.
If you feel like you do need even more vegan protein in your diet you can always top up after your workout with a protein shake! Fundamentally, vegan shakes consist of either soy, hemp, rice, and/or pea protein powders. We love Australian vegan-friendly brands PranaOn and Nuzest.
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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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.
Chemicals In Canned Foods
Studies have found increased levels of bisphenol-A , a chemical used to line cans, in people with osteoporosis. High BPA levels have been linked to decreased collagen production and bone mineralization, which can lead to weaker bones and loss of density .
Canned foods are convenient, but opting for fresh or frozen produce instead can have a dramatic effect on your skins health over time.
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Healthy Eating As A Vegetarian
The Eatwell Guide shows the different types of food we should eat to have a healthy, balanced diet, and in what proportions.
As outlined in the Eatwell Guide:
Vegetarian Sources Of Iron
Vegetarians are more likely to have lower iron stores than people who eat meat.
Good sources of iron for vegetarians include:
- pulses, such as kidney beans, chickpeas and lentils
- dried fruit, such as apricots
- dark green vegetables, such as watercress, broccoli and spring greens
- wholemeal bread and flour
- fortified cereals
Read more about B vitamins.
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Certain People Should Avoid It
While seitan is a nutritious and versatile food, some people may need to avoid it.
For instance, seitan is a good option for people who follow a soy-free diet, but it still contains wheat gluten. Wheat is another major allergen, and many people have gluten-related disorders that require them to avoid it.
That includes people who have celiac disease, a serious autoimmune condition triggered by ingesting gluten .
Because the primary ingredient in seitan is gluten, eating it could cause a significant reaction if you have an allergy or intolerance to gluten.
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:
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Sample Day Of Eating Using Plant
Below is a sample day of eating using plant-based high-protein foods. Feel free to adjust the plan with different foods from the above list.
For example, rather than having a scoop of protein powder with oats and soy milk for breakfast, you could use the scoop of protein powder in your coffee to make a delicious, take-on-the-go, protein coffee.
The following meal plan, packed with high protein vegetarian meals, is not something you need to follow 100% every day. It is to provide an idea of what a good day of eating high protein vegetables could look like.
Breakfast / Meal 1:
- One scoop of plant-based protein powder