Protein is an important part of a healthy diet. Previously an obsession with bodybuilders and gym fans, many of us now feel itchy to make sure we eat enough. If you don’t know what is the best source of plant-based protein-rich foods, read this article to get all the basic information about protein-rich food for vegetarians.
Why do you need protein?
Forget about protein shakes, powders, and supplements and get back to basics. Proteins are made up of small units called amino acids that are essential for repairing damaged cells and building new ones. Building tissue, muscles, and bones is essential, so it’s important to make sure your body has what it needs.
How Much Protein Do You Need A Day?
In general, adults are advised to consume 0.75 g of protein per kilogram of body weight, based on Reference Nutrient Intake (RNI). It changes throughout your life and depends on your individual situation. More active people, for example, athletes during training, need more protein than those who live a sedentary life.
The guidelines suggest that, on average, men should target about 55g of protein per day and women should target about 45g of protein per day.
Below are the top protein-rich food for vegetarians:
Grains and pulses
Lentils, legumes are an excellent source of basic protein in the closet-100g of cooked lentils contain about 9g of protein. Chickpeas, black beans, green beans, and even baked beans are easy ways to increase your protein intake. There are also a variety of grains that allow you to add protein to very simple recipes, such as oatmeal, barley, rice, and quinoa. Quinoa, in particular, is a valuable botanical ingredient as it is one of the few plant sources to be classified as a complete protein. This means that it contains all nine essential amino acids.
Dairy products are rich in calcium and protein, which are essential as part of a healthy diet. 100g of milk contains about 3g of protein, and 100g of cheddar cheese contains about 25g of protein. If you’re worried about saturated fats and calories, choose the low-fat option. Vegan options include nut milk such as hazelnuts and almond milk, but keep in mind that the version purchased at the store contains very low levels of protein. Soy milk is comparable to dairy products in terms of protein content. A tablespoon of Greek yogurt is also a great way to add protein, about 6g per 100g of yogurt. Cover your muesli, smoothie bowl, or cereal with a generous chunk of fresh, plain Greek yogurt.
Soya and tofu
Soy protein is a very versatile ingredient and can be made into a variety of delicious shapes. For example, tofu is made from soy milk tofu and is ideal for salads and stir-fried vegetables. Another low-calorie, high-protein ingredient that comes in a variety of shapes, silky, hard, or very hard, and is relatively easy to use. 100g of hard tofu contains about 8g of protein.
The soybeans themselves can be eaten as is or made into soy milk, miso, or tempeh. Soybeans contain about 15 g of protein per 100g. While plant and animal proteins are digested by our body in a variety of ways, soybeans are a good plant substitute for meat and are certainly adaptable.
Nuts and seeds
Nuts and seeds are a convenient and easy way to eat essential protein and fat. There are certain types of protein that are particularly high-almonds, cashew nuts, chia seeds, and flaxseed are popular protein choices. 30g of almonds contains about 6g of protein, which helps to overcome the afternoon blues.