Best Sources Of Protein For Vegetarians

Getting enough protein from a vegetarian diet is a common concern for health fanatics and bodybuilders. Despite the abundance of medical research and scientific evidence, people still believe in the idea that a meatless diet can't provide their daily requirement of protein. 

In fact, a well-planned vegetarian diet can offer all essential nutrients, including protein. However, before we move on to the best sources of protein for vegetarians, let us first understand what makes a good source of protein.


Complete protein sources contain 9 essential amino acids, namely:

  1. histidine

  2. isoleucine

  3. leucine

  4. lysine

  5. methionine

  6. phenylalanine

  7. threonine

  8. tryptophan

  9. Valine

Our bodies cannot produce these essential amino acids. As a result, we must consume foods that can provide the daily requirement of all essential amino acids.

Eggs, chicken and fish are some of the most popular animal products that are known to provide every one of these essential amino acids. It is the reason why most gym-goers recommend meat-based diets and look down upon vegetarian food sources. 


It is true that a large number of plant sources of protein cannot provide all essential amino acids. However, you can combine different plant-based food sources that complement each other and provide all essential amino acids. 


Here are 5 nearly complete protein sources for vegetarians. 


Lentils or Dals

Any Indian diet is incomplete without Lentils, also known as Dals. Lentils are a type of legume that are often used in Indian and Middle Eastern cuisine. They are an excellent source of protein, iron and fibre and are also a good source of antioxidants, minerals and vitamins. They also provide essential amino acids isoleucine and lysine. Lentils are relatively affordable and can be found in most supermarkets.


There are many different ways to incorporate lentils into your diet. One way is to make a soup or stew with them. Another popular way to enjoy lentils is to create a roti, which is an Indian flatbread made with lentil flour. Rice with lentils is a popular meal as it can add extra protein and satiate your appetite.


Chickpeas or Chana

Often called garbanzo beans, chickpeas are a type of legume that is packed with nutrients.


100 grams of boiled chickpeas contains 9 grams of protein and 27 grams of carbohydrates. Chickpeas are also a good source of fibre, with one cup providing 7 grams of fibre. It makes them an excellent option for people who are looking to increase their intake of fibre.


Chickpeas have a low glycemic index, which means they are slowly digested and can help you feel full for longer. It makes them a great food to include in your diet if you're trying to lose weight or maintain a healthy weight.


Kidney Beans or Rajma

"Rajma-Chawal" is a dish loved by people of all ages. Not only are kidney beans incredibly delicious, but they are also packed with protein, carbohydrates and fibre. Kidney beans or Rajma are one the most popular and richest plant-based sources of protein. When it comes to glycemic index (GI), Kidney beans rank on the lower side. As a result, our bodies digest kidney beans at a slower rate without disturbing the blood sugar balance, making kidney beans or rajma an ideal food for people with type 2 diabetes.


Oats

Oats are undoubtedly one of the healthiest grains on the planet. Studies show that oats can assist in weight loss, lower blood sugar levels and reduce the risk of heart diseases. 

Half a cup of Oats provides you with:

  • Manganese: 63.91% of the daily value (DV)

  • Phosphorus: 13.3% of the DV

  • Magnesium: 13.3% of the DV

  • Copper: 17.6% of the DV

  • Iron: 9.4% of the DV

  • Zinc: 13.4% of the DV

  • Folate: 3.24% of the DV

  • Vitamin B1 (thiamin): 15.5% of the DV

  • Vitamin B5 (pantothenic acid): 9.07% of the DV

The soluble fibre beta-glucan in oats is a powerful soluble fibre that offers numerous health benefits, including:

  • Reduce blood sugar

  • Reduce LDL (low-density lipoprotein)

  • Increase the growth of good bacteria in your gut

  • Reduce insulin response

Milk

If you are born into an Indian family, there is a high chance that a glass of warm milk is your bedtime drink. Milk and other dairy products like paneer, clarified butter, curd and buttermilk are highly popular in India. 


Just one cup of milk provides you with:

Calcium: 28% of the RDA

Vitamin D: 24% of the RDA

Riboflavin (B2): 26% of the RDA

Vitamin B12: 18% of the RDA

Potassium: 10% of the RDA

Phosphorus: 22% of the RDA

Selenium: 13% of the RDA

Did you know that India is the world's largest consumer and producer of milk?

Milk is one of the best sources of complete proteins, which means it offers all 9 essential amino acids that we mentioned above. Milk provides two types of proteins - casein and whey protein. Various studies show that consuming milk after a workout can help build muscle, reduce fatigue, increase strength and decrease muscle soreness. However, you can also consume a high-quality protein shake after your workout to reap the same benefits. For example, 10 grams of  Vestige Protein Powder provides you with 8.2 grams of protein along with all the essential amino acids. Vestige Protein Powder is easy to digest and can be easily absorbed into the body.
Location: India

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