Why do we need protein?
Protein is a macronutrients that is very important for the growth of our body muscles and it plays a crucial role for performing many human body functions. Proteins are made up of long chain amino acids, which linked together to form a long chain known as polypeptide. It is very important to consume enough protein to meet the requirements in the body. Here are some examples of plant based protein, grains, nuts and legumes etc.
Proteins are crucial for many body functions, some of them are :
Transport : Haemoglobin is a type of protein, which helps to transport oxygen and some other substances throughout the body.
Fluid balance : By acting as osmotic agent, protein helps in regulating fluid balance in the body and the movement of fluid between the cells.
Tissue growth and repair : Our body use the amino acids from the protein we consume for the repair, growth and maintenance of damage tissues.
Communication : Protein helps to transmit signals between the cells, allowing them to communicate with each other and play important role in brain functions to coordinate their activities.
Enzyme production : Protein is necessary for the production of enzyme required for various chemical reactions like digestion, metabolism of the nutrients and the repair of DNA etc.
Energy production : During the state of energy deficiency like during intense exercise or weight loss, our body breakdown the stored protein into their compound amino acids and use as a fuel source.
Hormone production : Protein plus an important role in the production of hormones in the body, which helps in regulating various body functions.
The 15 Best Protein Rich Food Veg
1. Tofu
Tofu typically contains 7-10 grams of protein per 100 grams.
Tofu is the good source of protein which is commonly consumed by vegetarians. Tofu is made from soybeans, which is prepared by soaking , grounding and then mixing it with coagulating agent to form curd. By pressing the curd extra liquid is removed to form tofu. Due to its neutral flavour and low calories, tofu can be used in varieties of dishes.
The thing which makes it a complete source of protein is it contains all the important amino acids needed by our body, but cannot produce on its own. This is why tofu is recommended for vegetarians, who depends only on plant-based protein sources to meet their nutritional needs.
With rich protein, tofu also contains many other important nutrients like calcium, iron and magnesium. It also acts as antioxidant for reducing the risk of heart disease and certain types of cancers. Tofu can be grilled or blended into dips and sauces to add taste or flavour. It can be fried with vegetables and can be prepared in many other ways.
Overall, with complete protein content and low calories, tofu is a great source of protein for vegetarians to add into their diet while avoiding animal products.
2. Lentils
Lentils typically contains 9 grams of protein per 100 grams.
Lentils are the great source of protein for vegetarians. They are affordable and easy to prepare, which makes them a great choice for the plant based sources of protein.
With rich protein, lentils are also a good source of other nutrients too like complex carbohydrates, fiber and iron. It is a great food choice for people with diabetes because low glycemic index and low fat. Lentils are easy to prepare and can be used in variety of dishes, making them great choice for busy individual who are looking for quick and easy high protein meal. It can be used in soups, salads and curries etc.
Lentils have been shown to have numerous health benefits like they acts as an antioxidant and helps to reduce certain types of cancers and the risk of heart disease. Overall, lentils are great choice for vegetarian with high protein, easy preparation and affordable price.
3. Peanuts and peanut butter
Peanuts typically contains 7 grams of protein per 100 grams.
Peanut butter typically contains 25 grams of protein per 100 grams.
Peanuts and peanut butter are the great source of protein for vegetarians. Peanut butter can be used in varieties of dishes and it is popular in many vegetarian dishes. Peanut butter can be used in pre-workout meal. Some common uses of peanut butter includes – Spread it on slices of bread, mix into smoothies, as an ingredient in sauces , and many more.
In addition to its rich protein content, peanut butter is also a good source of other important nutrients like fiber, magnesium and healthy fat. Peanut butter have a lot of health benefits, including reducing the risk of certain types of cancer and heart disease.
In conclusion, peanut butter is a great choice for vegetarians with high protein content and other nutrients. It is a great choice for people who are avoiding animal based protein and looking for high plant based protein.
4. Almonds
Per serving, which is typically 23 almonds, there are approximately 6 grams of protein.
Almonds are plant based high protein food and a great choice for vegetarians looking to increase their protein intake. They are high in healthy fats, protein, vitamins, minerals and fibers.
With high protein, almonds are also a good source of healthy polyunsaturated and monounsaturated fats which helps to reduce the risk of heart disease and helps to lower cholesterol level. Adding almonds in your snack will provide you long lasting energy.
They are rich in magnesium, potassium and vitamin E and also a good source of fiber that helps to improve digestion. Vitamin E present in almonds helps to prevent our body from damage cause by free radicals, potassium helps to maintain normal blood pressure and magnesium is important for healthy bones.
Almonds can be eaten raw and can be add to oatmeal and smoothies for boosting protein. Overall almonds are nutritious, delicious food and can be enjoyed in variety of ways.
5. Quinoa
Quinoa typically contains 8 grams of protein per 100 grams.
Quinoa is gluten free, high nutritious grain that is considered as a great plant based protein source. With high rich protein, it also contains minerals, vitamins, fibers, antioxidants and having low fat and low calories which are easy to digest. This is a great choice for people looking for building muscles and repairing muscles and looking to maintain a healthy weight.
It can be used in many dishes like soups, salads and stir-fries etc. Quinoa can be used in many different ways and can be flavoured with variety of spices to add extra flavour and nutrition to your meal. Overall quinoa is a versatile, delicious and nutritious food with many health benefits that you need to support a healthy, active lifestyle.
6. Chickpeas
Chickpeas typically contains 19 grams of protein per 100 grams.
Chickpeas are the plant based source of protein and a great choice for people who don’t eat meat. The protein content in chickpeas helps to promote fulness, that’s why chickpeas are known for weight management. It also helps in muscle strengthening and improves bone health.
Due to the presence of fiber, chickpeas helps to improve digestion. Fiber present in chickpeas is soluble which mix with water to form gel-like substate in your digestive system.
With high protein and fiber, chickpeas are also a good source of several types of minerals like potassium and magnesium, which helps to prevent the risk of certain chronic illness like Heart disease , Cancer , Type2 diabetes etc.
Chickpeas are affordable and easily available, which makes them a great substitute for vegetarians.
7. Green peas
Green peas typically contains 5 grams of protein per 100 grams.
Green was are considered in nutritious food options due to its high protein content and other nutrients. It contains 5 grams of protein in 100 grams of chickpeas, making it a good substitute for vegetarians.
With protein, chickpeas are also a good source of minerals, vitamin and fiber. Green peas contain both soluble and insoluble fiber. Fiber is very important for maintaining healthy digestive system. It also contains some vitamins like vitamin K, vitamin C and vitamin B1.
Vitamin K in green peas are important for generating new protein for blood clothing. Green peas also acts as antioxidant agent. They helps to prevent cells from damage caused by free radicals.
8. Broccoli
Broccoli typically contains 2.8 grams of protein per 100 grams.
Broccoli is a nutritious vegetable which contains 3% protein , 7% carbs and 90 % water. It is excellent source of protein for those who need to get their protein from plant based sources.
It contains fiber which helps to improve digestion and it promote fullness, which helps you to loss weight. With protein and fiber, it also contains other nutrients like vitamin C , vitamin K and iron.
The plus point is that broccoli can be eaten raw and there are many different types of recipes to make it delicious. It can be served as side dish, can be steamed and can be add to salads, smoothies etc.
9. Kidney beans
Kidney beans typically contains 24 grams of protein per 100 grams.
Kidney beans are widely used in vegetarians diet due to their high protein content. In addition, kidney beans are also a great source of vitamins, minerals and fiber.
Kidney beans can be used in dishes like stews, salads and burritos etc. Before preparing kidney beans, remember to remove all the impurities and then soak in water overnight to soften them before cooking.
10. Chia seeds
Chia seeds typically contains 17 grams of protein per 100 grams.
Chia seeds are small but full of nutrition, this food is mainly consumed by people who are looking for plant-based protein. These seeds are derived from plant called Salvia hispanica which is native to gautemela and Mexico.
It contains good amount of protein ( 17 gm protein in 100 gm chia seeds ), which makes them a good source of protein for those who follow vegetarian diet.
Protein is very important for the growth of our body muscles and it plays a crucial role for performing many human body functions. Omega-3 and Omega-6 are the essential fatty acids, which are beneficial for brian functions and heart health etc.
Chia seeds also contain good amount of fiber which helps to improve digestion and is important for maintaining feeling of fullness, that helps in weight control. Chia seeds are easily available and can be used in varieties of meals and snacks like in oatmeal, smoothies, yogurt etc.
11. Tempeh
On average, it contains approximately 19 grams of protein per 100 grams of tempeh.
Tempeh is highly nutritious and protein rich food for vegetarians, usually made up of soybeans. In addition to protein, it also contains various vitamins and minerals, healthy fats and fiber. Tempeh also contains some dietary fiber, which helps promote feeling of fullness and also helps in digestion.
Tempeh can be used in many dishes such as salads, fries and in many other dishes. It also contains omega-3 and omega-6, which are important for good health such as brain function, improves skin health and heart health.
It is very important to use it within few days of opening package or should be store it properly. Tempeh can be prepared in variety of dishes and can be sliced, grilled and use as sandwich dishes.
Overall, tempeh is a great choice for vegetarians who need to get their protein from non-animal sources.
12. Black beans
Black beans contains 19 grams of protein per 100 grams.
Black beans are very popular in vegetarians meal plan, due to its nutritious and rich protein content. They are affordable and easily available in the market. Black beans are the versatile ingredient which can be used in many different dishes.
They are also a good source of energy due to the presence of complex carbohydrates. Black beans are low-glycemic food, so it will not cause a rapid spike in blood sugar level. Complex carbohydrates broken down slowly, providing sustained energy for whole day.
In addition to protein, vitamins and other minerals, black beans are also a good source of fiber. Black beans contain both soluble and insoluble fibers, soluble fiber helps to maintain normal blood sugar level, while insoluble fiber helps to keep our digestive system functioning properly.
13. Hemp seeds
Hemp seeds typically contains 30 grams of protein per 100 grams.
Hemp seeds are protein rich food for vegetarians. They are small, oval shape and nutty-tasting seeds that are grown in many countries including Asia, Europe and America. Some largest hemp-producing countries are China, United States and Europe.
With protein rich content, hemp seeds are also a good source of Fiber, healthy fats and various vitamins and minerals which makes it a great great choice for vegetarians.
Hemp seeds can be consume in many ways like they can be added to soups, salads and stews or can be blended into smoothies, sprinkled on the top of oatmeal and many more.
14. Greek yogurt
Greek yogurt typically contains 10 grams of protein per 100 grams.
Greek yogurt is a protein rich food which a good option for vegetarians diet meal. In addition to protein, it is also a good source of calcium, which is needed for strengthening of bones and teeth.
Due to the presence of bacteria, known as probiotics that can help to support immune health and help improve symptoms of digestive enzymes. Greek yogurt can be used in varieties of ways such as can be used as base for smoothies, sour cream in recipes and many more.
Greek yogurt is easily available in grocery store or in dairy sections.
15. Spinach
Spinach typically contains 2.9 grams of protein per 100 grams.
Spinach is a great idea for vegetarians protein meal. In addition to protein, spinach is also a good source of vitamins, minerals, iron and calcium. It can be consume in different ways. It can be eaten raw in sandwiches, smoothies etc. By cooking it become easier to digest.
It is low in carbohydrates and have low glycemic index, which is a good option for diabetes people because it does not cause spike in blood sugar level.
Spinach is easily available in the grocery stores, fresh and frozen both. Fresh spinach should be eaten within few days of purchase or can be stored in the refrigerator. Frozen spinach can be stores for several months.
Difference b/w plant And animal protein
It is not true that plant protein is much beneficial than animal based protein, but plant protein has it’s own advantages over animal protein like :
1.) Many plant based sources are naturally high in fiber, vitamins, mineral and many other nutrients. These nutrients are very beneficial for overall health and disease prevention such as type 2 diabetes, heart disease and certain types of cancers. Animal based protein are processed through many steps, while plant protein retain more of their original component.
2.) According to the studies, plant based sources helps in reducing the risk of certain types of diseases such as type 2 diabetes and certain types of cancer.
3.) Plant based sources helps to reduce the risk of certain types of disease, including heart attack because plant based sources are free of cholesterol and lower in saturated fat.
4.) According to the studies, if animal based protein consume in large amount, then it will put load on the functioning of kidneys or may lead to kidney damage. So, plant-based protein are good replacer for individuals for proper functioning of kidneys.
5.) Plus point of vegetarian protein diet is there large varieties of options, including whole grains, seeds, nuts, and vegetables. All these protein sources are affordable and easily available in the grocery stores. Whereas, animal protein sources are more expensive and having less variety options.
Advantages and risks of a vegan diet
Benefits
A vegetarian diet can provide us all the important nutrients needed by our body. They can help to reduce the risk of large number of diseases and health issues.
Weight loss : According to the studies, people who depends only on vegetarian diet tends have less body fat percentage as compared to other diets. Veg diets are full of macro nutrients and are more effective in weight loss as compared to pesto-vegetarian, semi-vegetarian and other animal based sources. Most animal foods are high in calories and fats which is very bad for our health, so replace them with vegetarian diet having low calories for effective weight loss.
Wide range of varieties : A vegan diet offers a wide range of nutrient-rich plant based foods, which can introduce you to discover new taste and flavours everyday. Consumption of diverse varieties of nutrient-rich plant based foods may potentially increase your diet quality.
Health benefits : There is a wide range of nutrient-rich plant based foods, which can provide us large number of health benefits. Foods like legumes, seeds, nuts and whole grains are generally rich in vitamins, minerals and antioxidants. All these nutrient rich foods help to reduce the risk of type3 diabetes, heart disease and certain types of cancer.
Better digestion : A vegan diet is rich with fiber content, which helps to improve digestion and is important for maintaining feeling of fullness, that helps in weight control.
Provide Energy For Whole Day : Foods like Whole grains, black beans and legumes etc are a good source of energy due to the presence of complex carbohydrates. They all are low-glycemic food, so they will not cause a rapid spike in blood sugar level. Complex carbohydrates broken down slowly, providing sustained energy for whole day.
Risks
A vegan diet can provide many health benefits, but it can lead to some risk if not consumed properly.
Protein deficiency : Its very tough for vegans to meet their daily protein requirements. A well planned vegans diet include varieties of protein sources such as legumes, seeds and whole grains etc which can help to complete daily protein requirement, but have to eat in more quantity. Compared to vegetarian diet, an animal based protein diet can provide the daily requirement of protein with a smaller quantity of food.
Higher cost : There is a wide range of nutrient-rich plant based foods, which can provide us large number of health benefits and can reduced environmental impact. But the cost of vegan foods can be high for individuals as compared to animals based sources of protein.
Nutrient deficiencies : A vegetarian diet can be deficient in many important nutrients such as omega-3 fatty acids, iron, zinc and calcium etc, which are easily available in animal based sources.
Low energy levels : A vegetarian diet may lead to low energy level, due to its low calories and fat content. So, it’s very important to include foods providing sufficient calories and essential nutrients.
Bone fractured : Due to lower intakes of calcium and vitamin D, there are also a high risk of bone fractures.
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