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Top High Protein Vegetarian Foods You Should Know About

  • Last Updated On: July 18, 2024
  • 4 minute read

Proteins are the building blocks of our body. They are the reason behind our muscle regeneration and help speed up recovery and gain strength. While animal protein helps maintain a well-balanced diet for most non-vegetarians, vegetarians often feel that they have fewer choices, but that’s not true as there are quite a few high-protein vegetarian Indian meals to choose from.

 

What you need to know:

 

Understanding the importance of protein in a vegetarian diet

According to a National Family Health Survey, 7 out of 10 Indians enjoy non-vegetarian food. A proper high-protein Indian food is necessary for all and should your family be vegetarian, you need to make sure you are also covered. 

 

In India, families that are thoroughly vegetarian may find it a little harder to create healthy and high-protein vegetarian Indian meals. However, plant-based proteins promote heart health, lower blood pressure, help in reducing weight and improve digestive system. 

 

So, we have compiled a list of high-protein Indian foods that can be of great help to Indian vegetarian families.

 

Complete protein and combining plant-based sources

Kidney beans – Protein: 7.5 grams per 1/2 cup serving

Kidney beans are full of protein, carbohydrates, and fiber. Paired with boiled or steamed rice, rajma-chawal is an all-time favourite dish for quite a few Indians. It is a healthy, wholesome high-protein Indian food, which is tasty and enjoyed by all.

 

Chickpeas – Protein: 7.3 grams per 1/2 cup serving

 

Many nutritionists recommend chickpeas for vegetarians. They could be the main source of proteins for them. They are high in protein and fiber, and low in calories. 

 

Soy – Protein: 18-20 grams per 1 cup servingproteins-for-vegitarians-soy

Soy is a great protein source for vegetarians. You can choose to drink soy milk or stir in tofu with your salads for a little flavor as well. Most packaged tofu and soy milk have even more nutrients that would serve a vegetarian well.

 

Dairy – Protein: 14 grams per 1/2 cup serving

 

Protein is the leftover residue from the cheese-making process from which you get yogurt. It is easier to digest than milk and is a high-protein Indian food for vegetarians. Of course, ensure no one in your family is lactose intolerant.

 

Beans and Lentils – Protein: 9 grams per 1/2 cup serving

Indians can’t do without their dals. A part of almost every meal, lentils are an Indian protein diet that is an easy and inexpensive way of increasing fiber and essential mineral intake.

 

Green Peas – Protein: 7 grams per 1 cup serving

 

Green peas are rich in protein. Mattar paneer is the most common staple in winter, giving you that added energy and protein intake.

 

Mixed Seeds and Nuts – Protein: 5-7.3 grams per quarter cup serving

proteins-for-vegitarians-mixed-seeds-and-nuts

 

Seeds add crunch and quite a bit of protein to your meals. There are various seeds like sesame, sunflower, pumpkin or poppy seeds that are high in protein and healthy fats.

 

Chia Seeds – 6 grams at 35-gram serving

 

In recent days, chia seeds have gained popularity. Aside from protein, they contain nutrients like calcium, magnesium, iron and omega-3 fatty acids. Simply soak them in water and enjoy them with your favorite beverage. No wonder it is a favorite among vegans.

 

Oats – 6 grams per quarter cup serving

 

Oats, the superfood everyone loves, are rich in protein and soluble fiber. Plus, its fibre content and low glycemic index help regulate blood sugar levels. You can enjoy it by mixing them with milk and a spoonful of honey with almond toppings.

 

Sweet corn – 3.3 grams per 100-gram serving

 

Today, corn is heavily cultivated and used to produce corn syrup and cornflour. Whether boiled, roasted, or steamed, sweet corn is a snack worth trying that doesn’t increase your cholesterol levels.

Balancing a high-protein vegetarian diet 

As a vegetarian, there’s also a chance of vitamin B12 deficiency, which can lead to fatigue, lethargy, and weakness. Vegetarian families in India should, therefore, be extremely careful about their protein intake.

 

This is especially important for children, who are still developing and are even more sensitive to a suboptimal intake of nutrients. Like all parents, vegetarians and vegans want the best for their children. So try and get all the facts to help you make the right choices for you and your family.

 

The above food options can help vegetarians maintain a high-protein diet while offering a palette of flavors. However, it would also require them to be mindful of their protein intake and need to make informed choices and incorporate these protein sources into their daily meals.

 

Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more in nutrition, fitness, mindfulness, and lifestyle conditions like Asthma, Blood Pressure, Cholesterol, and Diabetes.

 

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