What are the High Protein Vegetarian Foods in India ? | High Protein Vegetarian Foods 2024 - Author "Is2023"

WHAT IS PROTEIN?

VEGETARIAN PROTEIN SOURCE IN INDIAN DIET?

Proteins are made of building blocks called amino acids. There are about 20 different amino acids that link together in different combinations. Proteins are energy source. These proteins are converted to your body protein as muscle and bone, enzyme and metabolism. Muscle mass and various body functions are dependent on protein intake.

How can an Indian vegetarian eat protein rich food?

Apart from just having rice and wheat, also eat quinoa, oats, buckwheat, amaranth and bajra, all of which have more protein as compared to rice and wheat. Having 1-2 types of nuts every day and 1 spoon of any roasted seed every day is a great way to up your protein intake.

Which Indian food has high protein?

Palak Paneer

It is the best protein-rich curries and is very healthy and delightful. The combination of paneer and spinach is truly a treat to your taste buds, while being low on fat and calories. It is also rich in dietary fiber which controls appetite.

As protein, the first thing you think of is egg, red meat, or chicken.

Fortunately, there is always an abundance of protein-rich vegetables available. Although a lot of vegetarians turn to protein powder as their source , we have a list of protein-rich foods for vegetarians to help one meet their daily requirement.

DAILY DOSE:

The current recommended daily allowance (RDA) for protein is,

For an adult 0.8g/kg/day

For children 1.5 g/kg/day

For youngsters 1.0 g/kg/day

For athlete 1.2–2.0 g/kg/day

Ex: For a 25year old female working women weighing 70kg need (45-56g of protein) to the level of her activity.  

An ideal amount of protein that should be consumed every day is somewhat uncertain. Recommended is 56 grams per day for men and 46 grams per day for women.

 Percentage intake based on calories: For an active adult, about 10 per cent of calories should come from protein.

Adequate protein intake is required during childhood, teenage, pregnancy, lactation, and old age. Daily dose of protein for day-to-day activity for adults is a necessity. Therefore, consume enough protein to avoid malnutrition as we age.

PROTEIN OVERDOSE:

• In recent years, some people have shifted to a high-protein diet to speed up metabolism and promote weight loss.
• Some follow a high protein diet with restrictions on carbohydrates is low in fiber, which may lead to constipation.
• Some scientists claim that excessive protein supplements or a high protein diet can cause health disorders.  
• In your meal plate, it is recommended safe to have 20-25% portion as protein.
• It is always recommended to consult a nutritionist for a personalized diet intake.
• DO EVERYONE NEED PROTEIN:
• YES, Protein is required by all healthy adults - on a daily basis, active or not - through every stage of life
• BENEFITS OF PROTEIN RICH DIET:
• Energy source: Protein also serves as a natural source of energy. The body needs protein to maintain and replace tissues and to function and grow.
• Hunger control: Protein is most filling, it reduces appetite and aids hunger control.
• Weight loss: If you’re trying to lose weight, try replacing some of the carbs and fats in your diet with protein.
• Health benefits: Protein intake is seen to lower blood pressure levels, heart health, lower LDL (bad cholesterol), built a strong immune system.
• Bone strength: Studies suggest that protein can have major benefits for bone health. This specifically for women, who are at higher risk of osteoporosis after menopause.
• Boosts metabolism: Protein intake will significantly boost the body’s metabolism, aids in higher calorie burnt in daily activities.
• Collagen (is protein): Collagen is a fibrous protein that is found in abundance, which provides the necessary strength to these skin cells.
• Protein manufactures new cells and tissues, such as hair, skin, and nails.

LIST OF PROTEIN RICH VEGETARIAN FOOD SOURCE:

     Protein in Indian diet can be added in,

·       Carbs

·       vegetable

·       Nuts and seeds

·       Fruits

Carbs:

Protein source as Carbs are grains and dals/lentils.

In grains,

1.Millets are a rich source of proteins and are widely consumed by vegans.

1.    Jowar (sorghum) 2.    Bajra (pearl millet) 3.    ragi (finger millet) 4.    Jhangora (barnyard millet) 5.    Barri (Proso or common millet) 6.    Kangni (foxtail/ Italian millet) 7.    Kodra (Kodo millet) 8.    Kutki (Little millet) and etc.

2.BUCKWHEAT   3.Oats    4.Quinoa     5.Barley   6.Maize   7.White rice

In Dals/Lentils,

  8.Moong Dal

  9.Chickpeas (Channa) 7.3 gm per 1/2 cup serving

  10.Kidney Beans (Rajma) 7.5 gm per 1/2 cup serving

In general, Lentils (Dal) 9 gm per 1/2 cup serving

Vegetables:

11.Spinach   12.Artichokes   13.Green peas   14.potatoes,   15.CAULIFLOWER,   16.Cabbage

17.Broccoli   18.Sweet potatoes   19.Edamame beans (A half cup of cooked edamame beans contains 9 grams of protein).   20.Mushrooms   21.Asparagus

MILK Products:

    22.Milk 8 gm per 1 cup serving

    23.Cottage Cheese (Paneer) 14 gm per 1/2 cup serving

    24.Yogurt

SEED:

25.Basil seed 26.Pumpkin Seeds 27.Chia Seeds 28.sesame, 29.sunflower seeds

SOY FAMILY: 33.Tofu 34.SOYMILK 35.SOY BEANS

Fruits: 36.Avocado 37.bananas, 38.guava, 39.berries 40.TOMATO,

30.Poppy seeds 5-7.3 gm per quarter-cup serving

31.Two tablespoons of hemp seeds contain about 6.3 grams of protein.

32.Flaxseed

Nuts

 Nuts can be consumed as nut milk, nut butter in alternative to cow milk and butter in dish

41.Almonds,

42. peanuts

43.cashew nuts

NUT MILK: Almond milk, Cashew milk, Peanut milk

NUT BUTTER: Amond butter, cashew butter, peanut butter

50 grams of almond butter contains 10 grams of protein. Almond butter is healthier than peanut butter as it contains more vitamins, minerals.

SPROUTS:

    44. Moong sprouts contains high protein content

    45. BRUSSEL SPROUTS

MICROGREEN:

Microgreens are young seedlings of edible vegetables and herbs

46.Broccoli microgreen are rich source of protein.

MEALPLAN IN A DAY:

According to one’s need for protein consumption, select from various sources and prepare a meal plan.

Breakfast: Basil seed coconut milk pudding with fruits and nuts of your choice

Lunch: Millet rice with moong dal sprouts and broccoli stir fry with yogurt

Dinner: One pot meal of quinoa, tofu, dal, tomato, nuts, spinach.

A proper nutritionist consultation before deciding the amount of protein intake for individual is recommended. Meal plan based on level of activity, age, gender is taken into consideration for particular individual and provided with holistic approach as one meal plan and source listed do not fit all. Protein is one nutrient important in meal.

“Have a nutritious meal plate for a healthier life. Consume in colors”. 

– Is2023