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5 ways to include protein in your vegetarian diet
(Last Updated On: March 14, 2021)
Vegetarians are usually at a risk of protein deficiency. There are many ways in which you can incorporate protein into your vegetarian diet. All it takes is a little planning. Protein is very important for the human body as it provides energy and also contributes to the functioning of your body. It is one of the three macronutrients which are required by the human body. The other two are fats and carbohydrates. Protein accelerates muscle gain/muscle building. Many trainers suggest heavy muscle building exercises only if their clients have optimum protein-intake.
Protein is derived from either meat or plants but it is often said that receiving protein from plants is the healthier option. It is also advisable to intake protein from vegetarian sources when you are on a weight loss programme. Not only does it provide you with enough strength but also helps in cutting excessive fats from your diet. A 2016 Harvard study suggests that people who get their protein from plants are at lower risk of death from heart disease and other unhealthy causes such as smoking, drinking, obesity, etc.
Here are some simple ways to include protein into your vegetarian diet:
- Seitan: Seitan acts as the main source of protein in a vegetarian diet around the globe. It is prepared from gluten, the main protein in wheat. It is popularly known as wheat meat or wheat gluten. Seitan contains 25 grams of protein per 3.5 ounces (100 grams) making it the richest plant-protein source. It also is advisable for people who follow the keto diet.
- Tofu, Tempeh and Edamame: Tofu, tempeh and edamame all come from the family of soybeans which is a complete source of protein. They provide the body with all the essential amino acids it needs. They also contain good amounts of other essential nutrients and can be used to cook a variety of dishes. People who are on Keto usually prefer including these things in their diet.
- Lentils: Lentils are versatile in nature. They can be used in a variety of dishes ranging from healthy salads to hearty soups and spice-infused dals. Lentils provide 18 grams of protein per cooked cup which makes them another great source of plant-based protein. They are famously known as the nutritional powerhouses.
- Green Peas: Green peas – often served as a side dish contains 9 grams of protein per cooked cup (240ml) which is higher than a cup of milk. Green peas are also a great source of iron, magnesium, copper, phosphorus and several other vitamin B minerals. Apart from that, green peas can be used in a number of dishes such as ravioli or a pea-based soup.
- Soy milk: Soy milk is made from soybeans. It is a great alternative to cow’s milk. It is enriched with protein and vitamins. It’s an incredibly flexible product that can either be consumed on its own or in a variety of other cooking, baking recipes.
Whey: Whey is the liquid remaining after milk has been curdled and strained. It is a byproduct of the manufacture of cheese or casein and has several commercial uses. Whey protein is the collection of globular proteins isolated from whey. It is a complete, high-quality protein, containing all of the essential amino acids. In addition, it is very digestible, absorbed from the gut quickly compared to other types of protein.
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