DO VEGETARIANS LACK PROTEIN IN THEIR DIET?

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Is that true...? Do vegetarians not get enough protein from their diet?... No! it is not at all true. There is a common misconception that a vegetarian meal does not provide enough protein. Vegetarian foods can be a great source of protein too. However, vegetarians must plan their diet well. They must eat their food in particular combinations to provide the body with nutritionally complete protein because no single grain or vegetable contains complete protein that is found in eggs, fish, or meat. This means that vegetarians must combine different types of food to obtain all the essential amino acids required for the body to function correctly.

For instance, beans and rice eaten together provide complete protein, but neither food does this when eaten in isolation because the key amino acids that are missing from beans are found in rice. Similarly, lentils and chickpeas can be combined with roti or rice to create a complete protein.

WHAT IS COMPLETE PROTEIN?

Food source of protein that contains an adequate proportion of all nine essential amino acids necessary in the human diet, which our body cannot produce itself.
Food sources for vegetarians with complete protein:

• Milk 
• Soybean
• Quinoa
• Amaranth
• Hemp seeds
• Buckwheat
• Chia seeds

WHY DO WE NEED PROTEIN?

Protein is considered to be the building block of the human body. It is an essential micro-nutrient, and is found in almost all parts of our body – tissues, muscles, bones, hairs, skin…

Our body needs protein-rich food:

-        To build muscle mass

-        To gain strength

-        To speed up recovery

-        To boost metabolism

-        To strengthen the immune system

-        To maintain heart health

-        To get good hair and skin

PROTEIN-RICH SOURCES FOR VEGETARIAN

1.) LENTILS

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Lentils are high-protein, edible pulses that grow in pods. In addition to being delicious, they are low fat, high fiber, and an excellent source of vegetarian protein. Just ½ cup of cooked lentils contains about 8-9 grams of protein. Lentils come in several varieties with innumerable uses. Among all the lentils black lentils (urad) and green lentils (moong) are very high in protein. When combined with whole grain lentils provide complete protein. Common lentils with good protein sources are listed below:

(ENGLISH NAME)	(INDIAN NAME)
Black gram lentil	Sabut urad
Green gram lentil	Hare moong daal
Red lentils	Masoor dal
Yellow split pea	Channa dal
Split pigeon pea	Toor dal
Petite yellow lentil	Yellow moong dal
Brown lentils	Sabut masoor

2.) BEANS

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Beans are seeds and are classified as legumes. They are simply delicious and naturally rich in protein, fiber, iron, and other valuable vitamins. They keep you fuller for longer as they are fiber-rich. ½ cup of cooked beans provide about 7-8 grams of protein except soy beans, which are very high in protein content. ½ cup of boiled soybean provides about 14-15 grams of protein. There are many types of beans available. Common/popular types of beans having high protein content are listed below:

(ENGLISH NAME)	(INDIAN NAME)
Lima beans	Vaal seeds
Black beans	Kale rajma
Black-eyed beans	Raungi/Lobhia
Soybeans	Soya beans
Kidney beans	Rajma
Pinto beans	Rajma Chitra
Red beans	Lal rajma
Navy beans	Safed rajma
Garbanzo beans (chickpeas)	Safed/Kabuli Chana

   

3.) GRAINS

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Grains are also superb plant-based proteins. It is always best to eat unrefined whole grains as it is the bran that contains the most protein. Aside from being high in protein, grains are also good sources of iron, fiber, and other vitamins. A cup of cooked grains provides about 5-6 grams of protein except quinoa, which is high in protein. 1 cup of cooked quinoa provides about 8 grams of protein. Popular grains with high protein content are listed below:

(ENGLISH NAME)	(INDIAN NAME)
Amaranth	Rajgira
buckwheat	kuttu
Millet	Bajara
Wild rice	Junglee chawal
Cornmeal	Makki
Quinoa	-
Oats	Jade

4.) NUTS AND SEEDS

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Nuts and seeds are little packages of good sources of protein, particularly for vegans and vegetarians. In addition to being a good source of protein, nuts are also a valuable source of fiber and good fats. They are the seeds that grow on trees. 2-3 tablespoons (handful) of nuts and seeds provide about 4-6 grams and 5-7 grams of protein respectively. Hemp seeds and pumpkin seeds are very high in protein, a handful of these seeds can provide about 9 grams of protein. Popular nuts and seeds with high protein content are listed below:

(ENGLISH NAME)	(INDIAN NAME)
Almonds	Badam
Pistachios	Pista
Walnut	Akhrot
Hemp seeds	Bhang ke beej
Pumpkin seeds	Kaddu ke beej
Sunflower seeds	Surajmukhi ke beej
Sesame seeds	Til ke beej
Chia seeds	-
Flax seeds	Alsi ke beej

5.) SOY PRODUCTS

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Soy is a popular legume of Asian origin. People who follow a vegetarian/vegan diet often use soy for protein. Soy is one of the healthy and rich complete protein sources. ½ cup of cooked soybean contains about 15-16 grams of protein. Soybeans are versatile ingredients used to make numerous products around the world. Among different soy products tempeh is very high in protein. 100 grams of tempeh contains about 19 grams of protein. Popular soy products are listed below:

(ENGLISH NAME)	(INDIAN NAME)
Edamame	Hara soybean
Tofu	Soya paneer
Soy milk	Soya doodh
Tempeh	-

6.) PEANUTS

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 Even though a peanut has the word ‘nut’ in its name but peanut is actually not a nut.  It is actually a part of the legume family, which includes beans and lentils. The peanut is also known as the groundnut because it grows in pods and matures underground. Peanuts are a great source of protein, fat, and fiber, with just 2-3 tablespoons (or a handful) providing about 6-7 grams of protein.

7.) PEAS

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Green peas are commonly sold as a vegetable, but peas are not vegetables. They are part of the legume family. They are called green peas in their immature form and dried peas in their mature form, which are available in split form also. They are low in fat, high in fiber, and a good source of protein. 100 grams of peas contain about 5-6 grams of protein.

8.) SPIRULINA

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Spirulina is a type of bluish-green algae that can be consumed by humans as a dietary supplement. It is a biomass of cyanobacteria that is rich in protein, and vitamins such as A, C, E, B, and other essential minerals. Spirulina is easily available in the form of capsules, tablets, and powder. Just a tablespoon of spirulina can provide you with around 3-4 grams of protein.

9.) DAIRY PRODUCTS (NOT FOR VEGAN)

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Dairy foods like milk, cheese, and yogurt are great and healthy sources of protein. Milk is considered a complete protein as it contains all nine essential amino acids. 250 ml of milk provides about 7-8 grams of protein. Among milk products, cheese is very high in protein, especially Parmesan, mozzarella, and cheddar. 100 grams of these cheeses contain about 25-35 grams of protein. These are also high in calcium, fat, sodium, and calories.

10.) VEGETABLES AND FRUITS

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There are a variety of vegetables and fruits that provide a sufficient amount of protein, but it would not be as high as other sources. Among different veggies and fruits bean sprouts, Brussels sprouts, and guava are nice protein sources. A cup of these gives about 2-3 grams of protein. Protein sources of vegetables and fruits are listed below:

(ENGLISH NAME)	(INDIAN NAME)
Broccoli	-
Spinach	Palak
Guava	Amrud
Avocado	-
Apricot	khubani

A vegetarian diet is a healthy and sustainable way of eating that can provide sufficient protein if done correctly. To obtain enough protein, vegetarians must incorporate a diverse range of plant-based foods in their diet. They can combine different protein sources like legumes, nuts, seeds, and milk to ensure they get all the essential amino acids that are necessary for maintaining a healthy diet.

It is important to note that plant-based foods may not contain complete proteins that are found in animal products. However, vegetarians can still get all the essential amino acids by practicing protein complementation, which combines different food sources. For example, by consuming rice and beans, or bread and hummus, vegetarians can obtain all the essential amino acids.

Vegetarians must pay attention to both the quantity and quality of protein consumed. The recommended daily intake of protein is 0.8 grams per kilogram of body weight. Therefore, vegetarians should aim to consume enough protein-rich foods, like legumes, tofu, tempeh, nuts, and seeds, to meet their daily protein needs.

In conclusion, incorporating protein-rich foods into their meals is essential for vegetarians to meet their nutritional needs and support overall health and well-being. A well-planned vegetarian diet can provide all the necessary nutrients, including protein, for a healthy and balanced lifestyle.

Stay Healthy, Stay Fit!

                     

  

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information.