It is a common concern with vegetarians and vegans that they might not be getting adequate Protein from the food that they are having. Protein is a key component of a healthy and well balanced diet. It hold many responsible functions in our body, as it is the building block for all our body parts – muscles, hairs, nails, bone, tissues and cells. The body requires proteins to repair, regenerated and rebuild.

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Out of the many reasons why protein is of so much importance for a healthy body, one of the key reasons is that proteins plays an important role in fighting against numerous infections that can pose  dangers to our bodies and enables the blood to carry oxygen. Although, it has always been a matter of concern for vegetarians and especially vegans, whether they get enough protein from plant sources or not, experts say that a well-planned vegetarian diet can provide the body with all essential nutrients including proteins that the body needs to stay and be healthy.

To help you to stay healthy and strong, here’s a list of best sources of vegetarian proteins and by incorporating these in your daily diet will help you defy protein deficiencies like low blood sugar and weaknesses.

Soybeans & Soy Products

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Soy beans may be low in the amino acid, methionine, soy and soy products is the best source of complete protein and the best meat-less substitute of protein. Tofu, is probably the best soy product and if looking for protein in particular, check for the tofu that is the firmest – the harder the tofu the more is its protein content.

Grain and Pulses

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Lentils, beans and pulses are excellent source of protein. Chickpeas, black beans, kidney beans and even baked beans are an easy way to get access to easy sources of proteins. Grains like oats, barley, rice and quinoa also can add up to your protein intake. Quinoa is a valuable plant source of protein that is classified as a complete protein – protein that has all the nine essential amino acids.

Nuts and Seeds

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An easy and snack able source of proteins and essential fats. Certain types of nuts and seeds that are particularly high in protein contents like almonds, cashews, chia seeds and flax-seeds.

Greek Yogurt

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Replace your regular yogurt with the thick Greek yogurt and you get twice the amount of proteins. Having Greek yogurt other than normal yogurt keeps you fuller and satisfied and whenever possible choose organic ones, as organic milk contains more heart-protective omega-3 fatty acids than its conventional counterpart.

Seitan

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A popular meat alternative and protein source especially made for vegans and vegetarians. It’s made from gluten, the protein in wheat and unlike soy-based mock meats, it gives the look and texture of meat when cooked. It is also a good source of selenium and contains small amount of calcium, iron and phosphorous.

Tempeh, Tofu and Edamame

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Tofu is made of bean curds, in a process similar to that of cheese making. Tempeh is made by cooking and lightly fermenting mature soybeans. Both tofu and tempeh is used in a variety of recipes, ranging from burgers to soups and main courses.

Edamame are immature forms of soybeans with a sweet and slightly grass taste. These needs to be steamed or boiled before they are consumed and can be eaten of their own or eaten with soups and salads.

Ever guessed why are proteins so important? – Protein is made of smaller units called amino acids and is essential for building new cells and repairing damaged ones. It’s essential for the building of tissues, muscles and bones and hence it’s important to make sure that our body has what it actually needs.

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Author: MS. SHEELA SEHARAWAT
PG –Dietetics and Hospital Food Service (DHFS)

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