A Veg Diet High in Protein

  •   Sat, Apr 13 2013
  •   By Nanditha T H

April 13, 2013


It is often said that vegetarians cannot get enough protein from their food intakes since they are not eating meat. However, there are plenty of foods that do not belong to the food category of meats and are high in protein, thus suitable for vegetarians to consume.


How much protein do we need?

Although protein is indeed a necessary nutrient for our body functions, we do not need huge amounts of it. In fact protein ranges from 15% to 30% within a balanced diet.

According to RDA, it is recommended that 0.8g of protein per kg of body weight is enough to cover everyday needs. Thus a person that weighs 65kg will need 65gr of protein per day.


Plant proteins vs Animal protein

Plant proteins are digested differently than the animal ones. Also due to plants’ different amino acids profile than that of animal protein, vegetarians will need to consume mixtures of plant proteins in order to keep a well balanced amino acid profile and cover their needs in amino acids requirements.

Let’s find out below which are the best sources of protein for all of you that you do not consume meat and its derivatives.


Best sources of protein

Vegetables

Most of the vegetables are packed with protein. For example, 260ml (1 cup) of spinach contains approximately 7gr of protein. Not bad at all.

It is also well known how important is to include a side salad with your main dish, in terms of maintaining your body weight or losing weight.

Non-dairy milk

The so called soy milk or yogurts are also high in protein. Specifically, one cup of soy milk contains 7-9 grams of protein. Instead of soy, you can also choose coconut or almond milk.

Yogurts on the other hand can contain more than 10gr of protein per 100 grams. By consuming yogurts and non-dairy milk, you will be able to enjoy the taste of them, get the protein you need and also some health benefits associated with these products.

Also, consuming a bowl of yogurt with your meal will help you with digestion and will keep you full for longer hours. Hence it is very possible that yogurt consumption can help you with maintaining your body weight.

Soy

One cup of soybean can provide you with up to 29 grams of protein. Soybean can also help you in maintaining the calcium within your body. In addition, it strengthens the bones, and decreases the bad cholesterol so-called “LDL”.

However, make sure you are not over-eating soy since the estrogen-mimicking compounds can provoke a negative effect.

Nut and peanut butter

Peanut butter or almond or cashew butter are great alternatives for the traditional butter. Two tablespoons of these products will provide you with 8 grams of protein.

You can also choose nuts high in protein such as walnuts, Brazil nuts and almonds. All of them are packed with a great nutritional profile in terms of vitamins.

Specifically they are rich in vitamin E, antioxidants, fiber and phytophenols. Thus make sure to include a small amount in your daily diet. However, since these products are high in fats, make sure you do eat them with moderation.

Tofu

Tofu is a well known product in the community of vegetarians. In fact it is a product that comes from Soy and is usually called as “Soy Curd”.

Just half a cup delivers 9 grams of protein. Tofu can be easily used in a range of forms such as sauté or marinated. Tofu is also high in calcium as well, the essential mineral for growth and body function.

Beans

High in fiber and taste, beans are a great source of protein and full of health benefits due to its high content in fiber.

Just one cup of beans will provide you with 13-15 grams of protein. Beans can be consumed within recipes or as a side dish.

There are many types of beans such as black beans, chickpeas etc and all of them are great sources of protein, thus you will benefit if you add them to your daily diet.

Lentils

Lentils can be added in salads, vegetable sandwiches, and in rice dishes. In fact this food is delicious and can be cooked in many ways.

Its constitution of protein is remarkably high since one cup of lentils delivers about 18 grams of protein. Lentils are relatively cheap and are widely growing worldwide, thus it is very easy to add some to your daily diet.

The truth is that a veggie diet can be high in protein. From vegetables to nuts and fruits, there is a variety of protein sources that can help vegetarians reach their recommended amount of daily protein intake.

 

Nanditha T H Archives:

 

 
By Nanditha T H
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Comment on this article

  • C K DAYANANDA, MANGALURU

    Thu, Apr 18 2013

    I am 55 year old Brahmin and is a strict vegetarian.

    I am not following any diet prescriptions, but eat traditional brahmin food and follow a simple lifestyle.

    I love all creatures, especially dumb animals.

    Recently I had a medical check-up and after going through the report, doctor opined that I am fully fit.

    Health is more related to mind and a Satvik food will help to have sound mind.

  • Blaan Mendonca, USA

    Tue, Apr 16 2013

    Researchers have long known that a strict vegetarian diet one that excludes all animal products can lead to vitamin B-12 deficiency, and possibly heart disease. Now, new research suggests that even those who follow a more lenient vegetarian diet are also at risk.

    In the July issue of the American Journal of Clinical Nutrition, German researchers tracked 174 apparently healthy people living in Germany and the Netherlands.

    They found that 92% of the vegans they studied those who ate the strictest vegetarian diet, which shuns all animal products, including milk and eggs had vitamin B12 deficiency. But two in three people who followed a vegetarian diet that included milk and eggs as their only animal foods also were deficient. Only 5% of those who consumed meats had vitamin B12 deficiency.
    B12 is not found in any plant food other than fortified cereals. It is, however, abundant in many meats and fish, and in smaller amounts in milk and eggs. This makes it difficult for people following a strict vegetarian diet to get the necessary amount of vitamin B12.

  • Joel, Mangalore/ Sydney

    Tue, Apr 16 2013

    Muna Kudroli, Manglore.. Who said Meat eaters wont like the article... everything is good for health provided u balance it.. and believe me Vegetables should be eaten either raw or steamed.. Not after cooking it for 30 mins on the gas with 300ml oil and 1 kg of ghee...

  • Muna Kudroli, Manglore

    Mon, Apr 15 2013

    After 40 YRS of age all should go VEG good for health .......healthy body mind and soul....some meat eaters will not like your ARTICLE dear Miss Nanditha. GOD BLESS

  • Pradeep Chand,

    Sun, Apr 14 2013

    Awesome article Miss Nanditha... loved it... thanx for d advice :)


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