Top Sources of Vegetarian Proteins

Top Sources of Vegetarian Proteins:

What are  the top sources of vegetarian proteins, you wonder.   But , “Vegetarians lack protein in their diets..”   ‘Indian vegetarian diets are deficient in proteins’ . I  am sure you have heard this. Is it true? Well, in a world moving towards #plantproteins, #meatlessmondays and #veganism, this can barely stand true. So then, do good sources of vegetarian proteins  exist?    Well before I  go on to that , its important to understand where we go wrong in this scenario .

 It’s not that vegetarian diets lack protein, but its what we chose to eat in our vegetarian diets that decides the protein composition. If you choose to have a fruit juice instead of chaas or a biscuit instead of chana or peanuts, it’s the choice that YOU are making.

Is eating Protein enough?

Just including protein in your diet is not enough. The body is able to only assimilate protein from the food when you are active and exercising. Just ingestion is not enough, for the body to absorb and utilize this protein , you need to check other key parameters too. The body needs to eat at the right time, exercise for 150mins a week and include body weight training workouts at least 1-2 times a week for proper assimilation of proteins. This  is when all protein functions  like growth , healing , repair, muscle buidling, strength  begin to manifest.

The kind of protein you choose is important. Each one of us is not equal adn thus all sources of proteins that may suit your friends might not work the same way for you. You should choose protein sources that are not processed and that don’t cause any skin (pigmentation, rash, itch) or gut issues ( like bloating, flatulence, bad breath) for you.

Excellent Sources  of Vegetarian Proteins

Some great vegetarian sources of Protein include:

1. Dals- Indian households are blessed to have a history of a variety of dals for daily consumption. Soak them overnight, allow them to germinate and then cook then to avoid feeling gassy and bloated.

2. Nuts and Seeds- Adding some activated nuts and seeds in your daily routine as mid meals is a great way to up your protein intake

3. Winter Leafy Veggies- Winters bring with them an abundance of greens and saags. Include these seasonal vegetables to improve your protein intake with taste and added nutrients

4. Til seeds-Sesame seeds are rich in lignans that may help burn fat as they cause the body to release more fat-burning liver enzymes. They are also an excellent source of vegan protein.

5. Peanuts- a anytime healthy and tasty snack. High not just in protein but also Vitamin B, E, Folic Acid. Bring them on.

6. Milk and Milk Products like Milk Shakes/ Chaas/ curd/ Paneer. Apart from being a source of protein, curd is also a probiotic that keep your gut bacteria in good shape and inturn improves your health.

7. Besan- Made of chana dal, besan is a vegan source of protein. It renders itself beautifully to many Indian snack and meal items like dhokla, kadhi, missi roti and more. It’s high in fiber and thus also a form of prebiotic.

I am sure you are already thinking of your next yummy, simple and nutritious guilt free snack! Enjoy!

Also Read

1. Everything you need to know about Haldi Milk to Boost your Immunity

2. Boost your Immunity with our own Super Foods

3. Getting your proteins from plants may help you live longer

4. Are you having enough proteins?

Don’t just follow trends. Dig deep to understand  in totality the  process,  ingredients and time  of consumption of food items  to  boost your health.     In holistic  approach to health,   each component of a healthy lifestyle   quality sleep,      exercise,    balanced diet  and activity   fits beautifully to complete the picture.    Quick fixes and fad diets    lead to  long term damaging effects to   our body.

Confused by the misinformation about potential health problems with traditional Indian foods ?  Get in touch   with  the   Best Dietitian in Delhi      Madhavi K Sharma   is a strong advocate of the holistic, wellness benefits of fresh, local, and traditional Indian foods.

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