TOP 7 VEGETARIAN PROTEIN RICH PRODUCTS

Protein-rich products are a must for a healthy lifestyle. Here are some vegetarian products that can help you fulfill your daily protein requirements.

A significant concern among vegans and vegetarians is that their diets may be deficient in protein. Doctors and experts, on the other hand, believe that a well-planned vegetarian or vegan diet can supply all of the nutrients you require. While you should limit your intake of calories, sugar, and salt, you should also ensure that you are getting adequate protein. It provides energy to our bodies and fuels our cells.

Protein should be a component of your daily health maintenance strategy because it helps keep your cells in good form. A sedentary adult should ingest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound, according to the Dietary Reference Intake report for macronutrients. That means a sedentary male should consume 56 grams of protein per day, while a sedentary woman should consume 46 grams.  

The principal sources of protein in a protein-rich diet are non-vegetarian foods such as eggs and chicken. However, if you are a vegetarian and are concerned that you may not be able to meet your daily protein requirements, these 7 vegetarian protein-rich products can help:

1. Soya Paneer 

Tofu, also known as soy paneer, is like a blank canvas that absorbs all of the flavors you put on it. To make it more filling, combine it with your smoothies or add it to salads, sandwiches, noodles, and veggie bowls. Tofu is high in protein, which helps it become a high-protein food for muscle building.

2. Pulses 

Vegetarians should eat protein-rich products like chana (Bengal gram), rajma, and lentils for lunch and dinner. They have long been a part of our traditional meals. Pulses provide 20-25 grams of protein per 100 grams and should be included in every meal. People who follow a vegan diet miss out on many common sources of protein. Therefore, lentils are an excellent plant-based option.

3. Soyabean 

Cooked soyabeans are vegan foods high in protein, with 28 grams of protein per cup, which is nearly the same amount as 150 grams of chicken. Soyabean can be used in a variety of ways, including as a main dish with vegetables, as a snack, in pulses, and in salads. Only soy and soy products can totally substitute high-protein foods such as chicken and eggs. Soyabeans can be cooked in various ways. In some dishes it tastes even better than chicken, so we recommend you to try soyabean as a part of your daily intake of protein-rich products.

4. Spinach

One cup of this green leafy vegetable offers half the calories and the same amount of protein as a hard-boiled egg. It is better for you than egg protein since it is better absorbed by your body. You can get the most nutrition out of spinach by steaming it or eating it fresh. You can retain the vitamins and calcium in it through boiling. This also reduces the chances of bloating in some people. You can lose weight by eating homemade palak paneer for lunch or dinner; five grams of protein per cup of boiled spinach.

5. Peas 

Peas have 8 grams of protein per cup. In a single cup of peas, you’ll get 100% of your daily Vitamin C requirement. It also helps to keep your immune system in good shape. Peas are an extremely efficient protein-rich food that can be cooked in various ways and can be transformed into protein-rich products. 

6. Almonds

Nearly 6 grams of protein are found in 26 grams of almonds. Almonds can be used with cherries and broccoli to boost nutritional content. Almonds are quite filling due to their high fiber, fat, and protein content. It's a terrific snack to have when you're hungry in between meals. For breakfast, try almond butter on whole-wheat toast, or grind some almonds and sprinkle them on smoothies, salads, and vegetables. Almonds are a heart-healthy food because they contain omega-3 fatty acids, which assist in keeping cholesterol levels in check.

7. Cashews 

Almonds are a great source of protein, but they can also be mixed with cashews on occasion. Cashews are high in magnesium, which helps with constipation, strengthens your immune system, and supports cognitive function. They also contain biotin and 5 grams of protein per 26 grams.

8. Flaxseeds 

Flaxseeds are another such food that can be part of your high-protein diet as they contain up to 18 grams of protein per 100 grams serving. These crunchy seeds can be eaten on their own or added to salads, smoothies, or granola bars. Include flax seeds in your daily diet to provide your body with the essential nutrients. 

9. Greek Yogurt

This is another excellent addition to your diet, although it is non-vegetarian. It is one of the best protein-rich products, full of potassium, iodine, and calcium. It helps boost metabolism, build muscle mass, and can even improve bone health. The best part is that it has double the amount of protein than regular yogurt. 

Conclusion

A protein-rich diet is a necessity to keep yourself fit. For a protein-rich diet you don’t necessarily have to be a non-vegetarian, just a little conscious. Being aware of the food you eat can help you go a long way to live a healthy life. Like fat, protein is a macronutrient and your body needs it in hefty amounts. But unlike fats and carbohydrates, protein is not stored in your body and hence you must ensure adequate consumption of protein-rich products. 

Not only can you use the vegetarian foods mentioned above for a high protein diet but you can also use protein supplements as a part of your diet.

There are many vegetarian protein supplements available in the market that can help you complete your body's protein requirement. Protein supplements are now available in various forms such as protein bars and protein cookies. 

Adding protein to your diet is a must, but being conscious about your choices is just as important. But you can be a vegetarian and also have a good intake of protein if you choose to eat the high-protein foods that we have suggested.