Fulfill your protein needs with these 9 plant-based protein sources in your diet

It’s a never-ending debate: Do vegetarians get ample protein through their diet? That’s because a plant based diet is surrounded by a lot of myths. But guess what? There are many plant-based foods available that are rich in protein. In fact, plant-based proteins contain less calories than animal-based protein sources, which makes them suitable for people who are looking to lose weight.

Recently, Dimple Jangda, an Ayurvedic health coach, revealed the 9 best sources of plant-based protein, via social media. “There are a lot of misconceptions about protein but you can get all your proteins and amino acids from a variety of plant based foods,” Jangda captioned her post.

 

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Here is a list of some of the best plant based proteins to include in your diet:

1. Beans and quinoa

Some plant products such as beans, quinoa, spirulina, tofu, tempeh, edamame are among the richest sources of protein in a plant-based diet. In fact, these protein rich foods are good if you want to promote your gut health.

2. Lentils

The second is lentils. Red or green lentils contain plenty of protein, fiber, zinc, and key nutrients, including iron and potassium. There are 300 varieties of lentils available in the Indian subcontinent alone. Use any of the red or green lentils, daals. Pre-soak and cook them with warm spices.

3. Chickpeas

Cooked chickpeas are high in protein, containing around 7.25 g per half cup. Chickpeas are highly versatile and can be eaten hot or cold. Along with protein, chickpeas are rich in fiber iron, phosphorus potassium, and carbs.

plant based proteinEat them in chaat or with chawal, either with chhole are great for your health. Image courtesy: Shutterstock

4. Peanuts

Peanuts are protein-rich, full of healthful fats, and may improve heart health. They contain around 20.5 g of protein per half cup. You can also consume peanut butter because two tablespoons of peanut butter contain almost 7 grams of protein.

5. Almonds

You can consume almonds between meals or in the morning. They offer 16.5 g of protein per half cup. They also provide a good amount of vitamin E, magnesium, and potassium, which is great for the skin and eyes.

6. Dairy products

Dairy products such as milk, yoghurt, paneer buttermilk, cheese and ghee are great sources of plant based protein. These are good for children as well, when sourced from a cruelty free organic cows farm.

7. Seeds

Seeds are very nutritious and have a plethora of health benefits. You will be happy to know that there are a lot of seeds which contain protein. You can consume seeds like chia and hemp – both of them are good for health as they contain a great amount of protein along with other vitamins and minerals. What’s more? They are good for digestion, heart, and blood sugar as well!

plant based proteinThere’s certainly a need for seed. Image courtesy: Shutterstock

8. Vegetables

Vegetables with the most protein are peas, spinach, broccoli, kale, and mushrooms. These vegetables are also good for your overall health.

9. Snacks

Jangda suggests you can include snacks like Seitan and Ezekiel bread in your diet to fulfill the daily requirements of protein

“Remember plant-based proteins unlike animal-based proteins do not contain fat and bad cholesterol which is linked to heart diseases and cancer. Plant-based protein has all the amino acids you need without the disease scare,” says Jangda.