Vegetarian source of protein in india.

Eggs ,chicken and other animal based food products are famous amongst people who desire for a flawless physique, they actually deserve that fame as they provide with high quality lean protein and have all essential amino acids which are important for muscle growth.

In India there are 375 million of vegetarian people and for them fulfilling their daily required protein intake without  egg ,chicken is quite a challenge , So here are few vegetarian food items which are rich in proteins and other vital nutrients.

1. Green gram

Green gram commonly known as moong contains 24 g protein per 100 g ( 347 calories )and also one of the cheapest source of protein you can easily buy it from anywhere in india in price range between 80-90 rupees.It contain high concentration of carbs approximately 63 g carbs per 100 g so try to manage your carbs intake if you're eating it regularly. Moong dal is also a great source of calcium and iron and also help in weight loss if eaten effectively and in moderation. 

You can try eating it in different styles like :-

• Soaking overnight and eating with salad.
• You can also try moong dal pancakes.
• Also it can be added in whole wheat grain flour to enhance the overall nutrition value of chapati.
  

2.Soya products

Soya products like soya chunks, beans , tofu and soya milk have the highest amount of protein in all vegetarian food items. Soya chunks contain massive 52 g of protein per 100 g .It also contain some amount of omega-3 fatty acid but there is contradiction in case of soyabeans that it can disturb body hormones. Soyabean contain isoflavons and excessive eating of soya products can increase estrogen level in male body and may decrease testosterone level in men.

So try to eat not more than 30 g of soya chunks per day or eat 100-150 g once or twice a week. Always eat them well cooked for good digestion and absorption of nutrients.Boil soya chunks and simply fry with species for taste.

3. Pulses

Pulses also known as dals in india is nutrition pack food for vegetarians there examples are chana dal, masoor dal, urad dal etc are packed with minerals and B vitamin. So try to add dals in one of daily meals with rice or mix grain chapati .They taste good and have good amount of fibers which help in digestion. Dals protein content range from 8-24 g per 100 g. Masoor dal specially contain anti-oxidents which help in improving immune system. Kidney beans contain contain massive 24 g protein per 100 g which highest of all legume family.Kidney beans can also help in controlling blood sugar level and can promote colon health.Eat it well cooking and not in excess.

4. Whey protein

We all know whey protein it is milk base protein powder manufacture by liquid part of milk separated during cheese production. Milk contain two type of protein whey and casein. It is THE BEST source of protein contain all essential amino acids and have great absorption rate of 10 g per hour. So it a must take supplement after your workout to repair teared muscles.Generally 1 scoop of whey protein will provide 23-25 g of lean protein. On the contrary it is quite expensive for many of us as 1 kg unflavored whey protein can cost around ₹ 1000-1500 and flavored one around  ₹ 3000 depending upon the brand but it will worth your money and will show fast results. Also use whey protein in moderation excessive use cause damage to liver & kidney and may create digestive issues.

5. Dairy products

Dairy products like Milk, curd ,cheese ,paneer ,buttermilk and cream are nutritious and can help you in fulfilling your daily amount of protein intake ,all milk base products are rich in riboflavin (Vitamin B-2) and calcium.

Cheese contain 25 g of protein per 100 g , curd contain 11 g protein per 100 g and it also help in digestion by increasing the number of good bacteria and reduce side effects of antibiotics, buttermilk contain 3.5 g protein per 100 g it is less on fats as compare to milk.

6. Nuts

 

Peanut ,almond ,cashew nuts are few example of protein and nutrient rich nuts.They are loaded with antioxidants and also help in controlling bad cholesterol which reduces the risk of heart related diseases. They can help in weight loss , have good amount of fiber content and may support brain health .Nuts are high on calories and can fill you easily.

7. Peas

Peas are seasonal ,we mostly eat peas in winters in india. 100 g of peas contain 5 g high quality vegetarian protein. It help to keep you full and energetic.They contain all essential amino acids which we usually find in meat and poultry.Peas help in controlling blood sugar level, have good fiber content which will benefits digestion when eaten cooked, uncooked peas can cause bloating.

8. Seeds. 

Flax seeds ,chia seeds , watermelon and muskmelon seeds are some example of protein and other vital nutrient rich plant seeds. Watermelon seeds are power bank of nutrients contains folate ,iron ,copper ,zinc ,magnesium ,copper and amino acids, protein and vitamin B complex and on the other hand muskmelon contain potassium which help in reducing blood pressure, also it contain appropriate amount of vitamin A and carotene which help for better eye sight.

Flax seeds contain 18 g protein per 100 g and chia seeds contain 16 g protein per 100 g and rich in iron and calcium.

Seeds also help in reducing cholesterol level and keeps heart healthy ,fiber contain supports better digestion .

You should also eat spinach and other leafy vegetable they are not a source of protein but contain iron and help in absorption of nutrients.

Try adding these food in your daily diet but make sure vegetarian food items are filled with carbs and some of them have high calorific content so make sure to control carbs intake ,manage your daily calories because eating more calories and carbs will cause weight gain and muscle loss.

 

 

 

 

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