8 High protein sources for Vegetarians

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Proteins are one of the most important nutrients and their sufficiency in the diet is an important measure of the adequacy and quality of the diet. Elder people need 60 – 70 grams of protein and children need 40-50 grams.

Here are the 8 High sources of definite vegetarian proteins.

Soya bean

  • It is unique, it contains over 40% of protein. Soya is one of the best protein content sources for vegetarians. It contains an essential amino acid lysine, which is important for growth. Because of this nutritive value, we are considering soya as one of the best protein sources.
  • The carbs in soya are not as easily absorbed by the digestive fluids in our gut. Because of this, we can use soy in the form of sprouted or boiled. Soya milk is also one of the best protein sources. Cheese made by soya and tofu is the other products of soya which have the same nutritive value.

Pulses

We use a wide variety of pulses in our dishes such as Green gram, Red gram, Black gram, Bengal gram, etc.

The protein content in pulses is 25%. The amount of lysine (amino acid) is low in pulses when compared with soybean. Its nutritive value may differ when it is sprouted and boiled.                   

 Milk  

  • We all know milk is our complete meal. Curd, butter, ghee, cheese are the other Milk products we use in our diet. Nutrients of milk are easily absorbed by the body. 87% of milk contains water. The amount of protein in milk is only 3% which is easily absorbed by the body.
  • Milk contains some of the substances that are deficient in the protein of whole grains.
  • Consuming milk with vegetarian food increase the nutritive value of the meal.

Nuts & Seeds

  • They are not only a rich source of protein and also rich in their fat content.
  • Nuts like Walnuts, Almonds, pistachios, cashews, have equal amounts of proteins and i.e., 20g of nuts will give you 4.5g of protein along with the fat.
  • 20g of roasted groundnuts have 5.3g of protein and seeds like sunflower, pumpkin, and chia seeds have 4g, 6g, and 4g of protein respectively.
  • Since our digestive system will take 180 min of time to digest nuts. We feel fuller for a long time.

Legumes

  • Legumes like, chickpeas, green peas, kidney beans, black beans, peanuts are some of the best protein sources for vegetarians.
  • 1 small cup of boiled legumes contains 10g of protein. We can take this as a snack, salads or chats with lemon, onions, and coriander

Spinach

  • Spinach is one of the leafy vegetables with high protein and low calories. 100g of raw spinach contains 2.5g of protein and 2.5g of fiber.
  • If it is cooked, protein content could be decreased, so we can have raw spinach in a smoothie. But this is not suggested for pregnant women. We can take this raw spinach with Greek yogurt or in salads to preserve its nutritive value.
  • Research says that eating spinach on daily basis can reduce the risk of breast cancer.

Mushrooms & Broccoli

Mushrooms are low in carbohydrates with no fat and with some protein. Besides other nutrients, mushrooms are packed with dietary fiber, vitamin C, iron, and Zinc.  

1 cup of steamed Broccoli contains 2.3gm of protein.  We can use broccoli in soups to enhance its taste.

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