Necessity of Proteins in diet

Plant based Proteins are powerful nutrients. As they have no hormones or acidity, which is found in meats. Proteins are important as they are the building block of the body. As a thumb rule, a person must consume 1 gram of Protein per kilogram of their weight.

Vegetarian or vegan diets are often low in protein content. And higher-protein diets is essential for muscle strength and weight loss. Thus, consuming a variety of  plant based proteins keeps the body healthy and nourished.

Plant based Proteins

1) Lentils and pulses

At 18 grams of protein per cooked cup , lentils are a great source of protein. Pulses such as beans, chickpeas are an excellent source of protien. Besides, they are low in fat and have high fibre content.

2) Nuts

Nuts are a powerhouse of unsaturated fat (the good fat) and protein.  Cashews, almonds, pistachios and peanuts have a higher amounts of protein. One handful of nuts keeps you filled and nourished!

3) Seeds

Flax seeds, chia seeds, sunflower seeds, etc; Top them in your salads or just grab a spoonful. They are extremely nutritious, protein rich and light. Also they have been  proven to lower cholesterol.

4) Grains

Grains, like oats, wheat, ragi , bajra are protien and fibre rich. Besides, they keep you fuller for a longer time. Also they are easy to digest. Thus, eat their rotis (breads) or khichdi with lentils (dals) and you are good to build muscles and lose weight!

5) Quinoa and Amarnath

They are a mix of seeds and grain. Which provide 8–9 grams of protein per cooked cup. Also, they are  are good sources of complex carbs, fiber, iron, phosphorus and magnesium.

6) Green peas

Green peas are high in protein, vitamins and minerals and can be used as more than just a side dish.

Other Vegetarian sources of Protein

7) Paneer, Soyabean and Tofu

Though all these are prepared with different types of milk and have different nutritional value. They are protein rich and filling. Also, they nourish the body withcalcium and iron.

8) Milk and curd

There are a variety of milks and curd. They contains two types of protein, whey (20%) and casein (80%). 1 cup of milk contains 8 gram protein. And 3/4th cup of curd contains 8 grams of protein.

Protein is essential in the body as they are the building block of bones, muscles, cartilage, skin, and blood. Also, body uses protein to build and repair tissues. Also high protein based diets help in weight loss.

Vegetarian  or a Vegan, the nature has provided us with enough sources to keep us healthy and nourished! So, add a variety of  plant based protiens to support the body functions.

Iti Jain

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