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Proteins are known to be the best friend of vegans who wish to have healthier and toned bodies. However, there is a saying in the market that vegetarians do not get sufficient protein in their daily diet as required by the body. However, experts agree to the fact that a well-planned high protein diet can provide you with all the nutrients, especially proteins required in your diet.
It is also examined that certain plant foods contain significantly more protein than others. And people who are protein lovers and wish to have higher-protein diets can promote more muscle strength, satiety and weight loss.
Protein is a key nutrient for growing and maintaining muscles and keeping your skin and hair strong and healthy. Another great secret of having proteins in your diet is that it keeps you full for a longer time. It is not just tofu that is the source of protein in the veg diet.
If we also talk about the dietary guidelines, then it is suggested that women need 46 grams of protein and men need 56 grams of protein (but this does vary depending upon your activity level, age and more). So, if you are keen on having a high protein diet, then it’s time to have a look at some of the high protein foods. these foods should be included in your diet to have a healthy and strong body.
Let’s have a look at the foods that make for a high protein diet.
High Protein Diet | High Protein Vegetarian Diet
When life gives you lemons, you ask for something higher in protein. This is a saying famous for people who love to have protein in their diet and this is something they abide by every day. Here is the list of some High Protein Vegetarian diet-
This is known to have 23 grams of protein per cup.
It tastes as divine as it sounds by its name. It is delicious, added to smoothies, layered with fruit and granola as a parfait, and used as a sour cream substitute on tacos or in dips. It is also known to deliver calcium and gut-healthy probiotics. You can pick plain yogurt over flavored varieties to save added sugar.
Chickpeas and most varieties of beans
For a high protein vegetarian diet kidney, black, pinto and most other varieties of beans contain high amounts of protein per serving. Chickpeas, also known as garbanzo beans, are another legume with high protein content.
Both beans and chickpeas contain about 15 grams of protein per cooked cup (240 ml). They are also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds. Many studies have also shown that a diet rich in beans and other legumes can decrease cholesterol, help control blood sugar levels, lower blood pressure and even reduce belly fat.
The world of proteins have little green peas in them which are often served as a side dish containing 9 grams of protein per cooked cup (240 ml), which is slightly more than a cup of milk. A serving of green peas covers more than 25% of your daily fiber, Vitamin A, C, K, thiamine, folate, and manganese requirements.
They are also a good source of iron, magnesium, phosphorus, zinc, copper and several other B vitamins.
Oats and Oatmeal
When taste and health go hand-in-hand, Oats are the perfect example of having protein in your diet. Half a cup (120 ml) of dry oats provides you with approximately 6 grams of protein and 4 grams of fiber. This portion also contains good amounts of magnesium, zinc, phosphorus and folate.
Generally, Oats are not considered a complete protein. They do contain higher quality protein than other commonly consumed grains like rice and wheat. They can be used in a variety of recipes ranging from oatmeal to veggie burgers. They can also be ground into flour and used for baking.
Also, read about: Benefits Of Oats In Hindi
They have 9 grams of protein per ½ cup cooked, which is a great source of high protein diet.
At 18 grams of protein per cooked cup (240 ml), lentils are a great source of it. They can be used in a variety of dishes, ranging from fresh salads to hearty soups and spice infused dahls. They also contain good amounts of slowly digested carbs, and a single cup (240 ml) provides approximately 50% of your recommended daily fiber intake.
Moreover, the amount of fiber found in lentils has been shown to feed the good bacteria in your colon, promoting a healthy gut. They also help in reducing the risk of a heart disease, diabetes, excess body weight and some types of cancer.
They also contain a good amount of anti-oxidant and other health-promoting plant compounds.
These have 14 grams of protein per ½ cup. This has always been a good source of protein and now has even made its comeback as a protein rich food.
This is a little higher in sodium than Greek yogurt, so you have to take care of it while taking care of your salt intake. It works well as a savory dip or try it sweetened up with fruit.
This has 7 grams of protein per 2 tablespoons.
Peanut butter and peanuts are full of fiber, protein and fat. This complete and winning combination of nutrition will keep you full. You can also put them on toast, blended into smoothies, or make a peanut sauce for savory dishes.
Made from soybeans and fortified with vitamins and minerals is a great alternative to cow’s milk. It contains 7 grams of protein per cup (240 ml), but is also an excellent source of calcium, vitamin D and vitamin B12.
You should also keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so picking a fortified variety is recommended. It is found in supermarkets and is an incredible versatile product that can be consumed on its own or in a variety of cooking and baking recipes.
An almond a day keeps your mind strong and healthy. Just tweak a little this phrase and you have the super-filling trifecta or fat, fiber and protein.
Almonds are a great vegetarian option to keep hunger at bay and also having some health quotient. You can try them as almond butter, grab a handful for a snack, or sprinkle them on salads.
Also, read about: How Many Almonds To Eat Per Day?
Eggs – There is 6 grams of protein per large egg, which is a great option for protein lovers.
They are more than just a breakfast food and are also good in taste. They once had a reputation of being high in cholesterol, but eating cholesterol doesn’t raise it in any way. Though, you don’t just have to eat whites. They are also rich in nutrients, deliver protein, vitamins and antioxidants.
Note: The egg is indeed vegetarian as it has no flesh or life.
Apart from these foods, you can also add Chia seeds, hemp seeds, wild rice and nutritional yeast, that are also a great source of high protein vegetarian diet. So, let’s make your world full of proteins and health with a Veg Protein diet.
Also, read about: Top 8 Calcium Rich Indian Foods
If you notice any allergic reaction from these foods, it’s the time to consult the Best Internal Medicine Specialist In India near you or book appointment with Best Internal Medicine Specialist In India.