If you struggle to find enough protein sources as a vegetarian or think there aren’t enough for you to eat, you’ve come to the right place. Although it’s a common misconception that vegetarians “don’t get enough protein,” all you really need to do is find the sources of protein that are right for you and will help you meet your needs. Richa Doshi, a nutritionist, shared the top five vegetarian protein sources on Instagram to assist you in making the best decisions.
Let’s first discuss what protein is and why it is crucial for the body before moving on to the sources. Protein, which is comprised of essential amino acids that the body cannot synthesise on its own, is crucial for the development and maintenance of bone, muscle, cartilage, and skin cells as well as for the repair and expansion of tissues. Tanvi S Chiplunkar, senior dietician at Bhatia Hospital in Mumbai, previously emphasised the need for protein-rich foods, stating that without them, the body would start to break down its own muscles to obtain them.
If you consider yourself a vegetarian and think you need to supplement your diet with protein, don’t worry. There are a lot of vegetarian foods with protein. The top vegetarian sources of protein are as follows:
These dals have soluble fibre, which serves as a prebiotic and encourages the development of good bacteria in the digestive tract.
Kidney beans, pinto beans, black beans, chickpeas, and other legumes are all members of the bean family. These are all great sources of fibre, magnesium, iron, folic acid, potassium, phosphorus, and complex carbohydrates. They have a variety of health advantages, including lowering cholesterol, controlling blood sugar, and reducing belly fat.
Nuts and seeds
Protein-rich foods include nuts and seeds like chia seeds, flax seeds, hemp seeds, pumpkin seeds, and sunflower seeds as well as nuts and seeds like almonds, groundnuts, walnuts, raisins, and hazelnuts. Make it a habit to munch on them. By incorporating them into your homemade granola, you can also include them in your diet.
Greek yoghurt and curd, which are both high in probiotics, are also excellent sources of protein. Greek yoghurt can also be improved in taste by including nuts, seeds, granola, or berries.
Although they fall under the category of non-grasses, pseudo-cereals and pseudo grains like quinoa, buckwheat, and amaranth are used in the same way as cereals. Since pseudo cereals are so nutrient-dense, they are considered superfoods. They contain a tonne of protein and are gluten-free.