Bhavna
Hypes for protein rich food is real for many reasons. Protein is the building block of your muscles. Protein has many roles in your body. Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood. Protein plays an important role in the creation and maintenance of every cell in your body. Protein is an essential macronutrient, but not all food sources of protein are created equal, and you may not need as much as you think.
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Below, I am sharing few vegetarian protein sources I rely on but I am sure there are many other sources out there if you really need to incorporate higher amount of protein. I prefer to get my protein mostly from beans, lentils, nuts, seeds & some grains.
Paneer & Eggs
Eggs and paneer are popular and good sources of high-quality protein. Apart from protein, both eggs and paneer are packed with other healthy nutrients like calcium, B12 and iron. For vegetarians, paneer is the major source of protein, but non-vegetarians have the option to choose out of the two.
Tempeh & Tofu
Tempeh and tofu are both nutritious. Tempeh provides more protein, fiber, iron, and potassium per serving, while tofu contains more calcium and is lower in calories.
Greek Yogurt & Cottage Cheese
Greek yogurt is high in protein, which helps promote fullness. A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. That makes it particularly appealing to vegetarians, who sometimes struggle to get enough of the nutrient.
Cottage cheese is high in protein. One cup of low-fat cottage cheese has a whopping 28 grams (g) and only 163 calories. High-protein foods digest slowly. This helps keep you feeling full longer and makes you less likely to overeat.
Beans & Legumes
Beans and legumes are fiber-rich nutrient powerhouses and an excellent source of protein. One serving (1/2 cup cooked) of beans provides about 7 grams of protein, the same as 1 ounce of meat.” Beans and legumes also keep you fuller, longer because they are so rich in fiber. By far, boiled soybeans, also known as edamame, supply the highest amount of protein among beans. In a 1/2 cup of edamame, you’ll get a whopping 32 percent of the daily value (DV) for protein on a 2,000-calorie diet. Foods made from soybeans likewise supply rich amounts of this macronutrient. Then comes Black beans, Chickpeas etc.
Lentils
When stacked up against other beans, lentils are No. 2 in protein (soybeans take top honors). When combined with a whole grain, like brown rice, they can give you the same quality of protein as meat. But when you eat lentils instead of red or processed meat, you make a healthier choice for your heart.
Grains
Grains are a staple source of calories, carbohydrates, B-vitamins, and protein. Whole unrefined grains provide more protein for each carb because the bran and germ of grains contain the most protein per carb. The current daily value (DV) for protein is 50 grams per day, and is a target meant for most people. Grains high in protein include cornmeal, kamut (wheat berries), teff, quinoa, whole-wheat pasta, wild rice, millet, couscous, oatmeal, and buckwheat. One cup of cooked whole grains provides between 6-20% of the DV for protein.
Nuts & Seeds
5 Nuts to Include In Your Daily Diet
Cashews. Cashew nuts have a lower fat percentage than most other nuts, they are loaded with good heart-healthy monosaturated fats.
Pistachio. Pistachio is a highly valued nut for its distinct sweet flavour and less than 4 calories per nut.
Almonds. Almonds are one of the most valued nuts for its dense nutrient profile. It is rich in monosaturated fats that lower risk of heart disease. Rich in fibre about 3 grams in a serving, and the rich in vitamin E, a potent antioxidant it is one of healthiest nuts for all weight watchers.
Walnuts. The presence of a good amount of healthy unsaturated fats in walnuts can help you to shed those extra kilos and maintain ideal body weight over time, as per research. Walnuts are the storehouse of antioxidants that protect your body from cellular damage, heart disease, cancer and premature ageing. It is filled with omega 3 fatty acids which boosts memory.
Have about 1 to 2 walnuts per day into your cereal or make your own walnut butter.
Peanuts. Unlike all other nuts, peanuts belong to the legume family but has the nutrient profile very similar to the nuts. The presence of a rich amount of monosaturated fatty acids make these nuts ideal for diabetics and lowers risk of heart disease. It is loaded with folate, manganese, vitamin E and potent antioxidants that helps to boosts the immune system and overall health.
Add them in your diet in the right quantity say about 10 per day in salad or toss them with a veggie.
Like nuts, most seeds are rich in: protein, healthy fats, and fibre. minerals (such as magnesium, potassium, calcium, plant iron and zinc), vitamins B1, B2, B3 and vitamin E.
Chia seeds contain large amounts of fiber and omega-3 fatty acids, plenty of high quality protein, and several essential minerals and antioxidants. They may improve digestive health, blood levels of heart-healthy omega-3s, and risk factors for heart disease and diabetes.
Hemp protein comes from the cannabis plant and is an excellent source of plant-based protein. It doesn’t contain any THC, the psychoactive compound found in marijuana. It’s a very sustainable plant that can grow in a variety of climates, and the different parts of the plant can be used in many ways.
Modern science confirms that pumpkin seeds have an impressive nutrient profile that benefits many aspects of your health. They’re a rich source of protein, unsaturated fatty acids, vitamins, and minerals. Pumpkin seed is a good source of phytoestrogens. Phytoestrogens are compounds found in plants and are comparable to human estrogen, capable of producing estrogenic effects. So ladies, make pumpkin seeds your go to snack or mix with other nuts & seeds, kind of trail mix!
Include about 2 tbsp of seeds in your daily diet.
Nuts & Seeds Butter (An alternative to eating whole nuts)
Generally, nut butters provide a nice balance of healthy fats, protein, and fiber, as well as vitamins (like vitamin A, vitamin E, and B vitamins) and minerals (like iron, zinc, magnesium, and potassium), Glassman says. Almond butter weighs in at 200 calories and nearly 19 grams of fat per serving, most of which is heart-healthy monounsaturated fat. With 6 grams of protein and 3 grams of fiber, almond butter can help stave off hunger pangs between meals. I prefer to use organic almond butter.
Not only is peanut butter the nut butter with the most protein, but it also has less carbohydrate per serving than most of the other varieties.
Greens & other Vegetables
Leafy greens are known for their nutrient dense composition. In fact, spinach is one of the most widely consumed leafy greens, known for its rich iron and folate content, spinach is also a great source of plant based protein. One cup of spinach contains as good as 0. 7grams of protein. A big crisp spinach salad is certainly refreshing, especially on a hot day in the South. During winter, throw some spinach in your soup.
Green peas. Green peas are at the top of the list of the most protein-filled vegetables. Technically, they’re legumes, but many of us consider them vegetables because of their bright green color and delicate flavor. You might be surprised by their protein content, though: a cup of green peas contains about 8 grams of protein. Plus, they’re super easy to serve, since you can toss a handful of peas into almost anything for an extra pop of protein.
Collard greens. A one-cup serving of these dark leafy greens (cooked) contains about 5.1 grams of protein, but if you’re like a lot of Tennesseans, you don’t stop with one cup. Cook them with some onion and garlic (and maybe a little vinegar and hot sauce). Skip the ham and bacon if you prefer.
Sweet corn. Whether you buy it at your local farmers market or grocery store, don’t pass by the sweet corn. A large ear of sweet yellow corn will provide about 4 grams of protein. It’s not as high in fiber and other nutrients as many of the other veggies on this list, but it does contain antioxidants.
Mustard greens. A cup of cooked mustard greens contains about 3.6 grams of protein, plus calcium, folic acid, vitamin K, and other nutrients.
Lima beans. Serve yourself 100 grams of lima beans and get 3.2 grams of protein. They’re high in fiber and easy to prepare. Toss them into some soup to raise the protein content. Lima beans and butter beans are in season in the late summer in Florida, but you can get them dried and frozen all year.
Asparagus. Asparagus is a favorite spring crop in Tennessee. But you can enjoy it all year, thanks to the freezer section at the store. A cup of cooked asparagus contains about 2.1 grams of protein, while a cup of the raw stuff contains just under 3 grams.
Broccoli. A cup of chopped raw broccoli will yield 2.6 grams of protein, while a cup of cooked broccoli contains about 1.9 grams. Broccoli deserves its reputation as a “superfood” because it’s high in fiber, folates, vitamin C, vitamin K and potassium.
Cauliflower. A cup of raw cauliflower provides a little more than 2 grams of protein. Cauliflower is also high in fiber and antioxidants. It’s a lot more versatile than you might realize, too; you can even make pizzawith it.
Brussels sprouts. Brussels sprouts have become more popular in recent years — and perhaps for good reason. A cup of cooked Brussels sprouts contains about 2 grams of protein, and lots of vitamin K, calcium, and vitamin C.
Besides protein, don’t forget to focus on other macronutrients like complex carb and healthy fat. Eat balanced food, exercise few times a week, & sleep well!
Credit Sources:
* https://www.choosemyplate.gov/
* http://www.fns.usda.gov/
* http://www.fns.usda.gov/EATSMARTPLAYHARD/
* http://www.fns.usda.gov/tn/
* https://whatscooking.fns.usda.gov/
* http://www.fruitsandveggiesmorematters.org/
* http://www.cdc.gov/index.htm
* http://www.aicr.org/
* http://www.pubmed.gov
* https://www.fns.usda.gov/snap/supplemental-nutrition-assistance-program-education-snap-ed
* https://health.gov/paguidelines/
