Protein is essential for maintaining muscle mass, repairing tissues, and supporting overall health. For vegetarians, it’s crucial to include diverse protein-rich foods in their diets to meet their nutritional needs.
Here are some excellent vegetarian sources of protein that can help enhance protein intake:
1.Legumes:
Legumes are naturally low in fat because they are plant foods, they are nothing but beans, they are cholesterol free as well. One serving of legumes, which is one-half cup, provides about 115 calories, 20 g of carbohydrate, 7–9 g of fiber, 8 g of protein, and 1 g of fat. They provide fiber, protein, carbohydrate, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous.
There are six types of Legumes:
· Lentils.
· Peas.
· Broad beans.
· Chickpeas.
· Soybeans.
· Beans (lima, common)
· Peanuts.
Lentils are a great source of vegetarian protein and can be a good addition to soups and stews.
Lentils are one of the most iron-rich legumes. Iron is a trace mineral that your body needs to make hemoglobin, a protein in the blood that transfers oxygen
Health benefits of eating legumes:
- Lower risk of developing diabetes and improved glycemic and lipid control in people who have diabetes
- Lower total cholesterol and low-density lipoprotein (LDL) levels
- Weight control and less chance of obesity
- Reductions in blood pressure
- Less risk of cardiovascular disease
- Microbiome diversity
- Immune support
Legumes include green peas, beans, and lentils and people can purchase them fresh, dried, or canned. Low in fat and a low GI, legumes are a source of protein, fiber and phytonutrients.
Additionally, they contain various essential vitamins and minerals and are a healthy addition to any diet.
The potential health benefits of legumes include a lower risk of chronic conditions such as diabetes and cardiovascular disease, as well as control of weight, blood pressure, and cholesterol levels.
2.Nuts, Nut Butters, Dry Fruit Snack
Nuts and nut butters can be a valuable part of a plant-based diet. Other than their protein content, they also have healthy fats and nutrients such as vitamin E or selenium. Fruit and crackers pair well with various nuts or nut butters. You can also add nuts to baked goods and oatmeal and nut butters to smoothies.
Various kind of dry fruits snacks are also popular among health conscious people. They are a great source of energy and also natural source of protein.
3. Dairy based protein
Dairy proteins are a source of highly bioavailable amino acids and offer a diverse range of amino acid patterns and specific amino acid concentration ratios. Certain amino acids found in milk proteins at high concentration have direct physiological and nutritional functions in humans.
Eating protein-rich foods may also help you meet and maintain your weight goals by satisfying hunger and reducing the urge to snack between meals.
What are dairy products?
Dairy products, which are also sometimes known as milk products or lacticnia are foods, drinks and non-edible products made or derived from the Milk of a mammal such as a cow, goat, ewe or water buffalo.
Dairy products contain good amounts of protein, fat and vitamins and minerals - particularly calcium, which promotes bone and teeth health.
The main dairy products are:
· Milk
· Cheese
· Butter
· Cream
· Yoghurt
What makes dairy protein?
Animal-based foods, milk, yogurt and cheese are considered high-quality sources of protein because they contain all essential amino acids, which our bodies cannot make and which we need to get through our food.
What are the benefits of protein in dairy products ?
Milk proteins, such as whey and casein are considered high quality proteins and help provide a convenient source of protein. Studies using dairy protein supplements have shown greater increases in strength and lean body mass compared to all other protein sources.
How much protein do dairy foods provide?
1.Milk (1 cup or 240 ml):
Regular (whole, low-fat, or skim): 8 grams of protein
Plant-based alternatives (e.g., almond or oat milk) typically contain less protein unless fortified.
2.Yogurt (1 cup or 240 ml):
Regular yogurt: 8–12 grams of protein
Greek yogurt: 15–20 grams of protein (higher due to the straining process)
3.Cheese (per 1 ounce or 28 grams):
Cheddar, mozzarella, or Swiss: 6–8 grams of protein
Cottage cheese (1/2 cup): 12–14 grams of protein
Ricotta cheese (1/2 cup): 7–10 grams of protein
4.Butter and cream (minimal protein): Butter and cream have negligible protein content compared to other dairy products.
Both dairy and plant-based foods offer numerous benefits, catering to diverse nutritional needs and preferences. Dairy products provide high-quality protein, calcium, and probiotics, supporting muscle health, bone strength, and gut health. On the other hand, plant-based alternatives, such as protein-enriched almond or soy milk, offer a lactose-free, vegan-friendly option enriched with essential nutrients like calcium and vitamin B12. By including a variety of both dairy and plant-based options, individuals can enjoy a balanced protein intake while accommodating dietary restrictions, ethical considerations, and taste preferences.
Image Source: Henryford