Vegans and vegetarians are always in the search of good protein sources but due to a lack of awareness, some people are not even aware of how important protein is! While others keep wandering about high biological protein. So let me just make this search easier for you. Taking adequate amounts of protein in our diet keeps in check the repairing of body cells and synthesizing the new ones. Protein is important for muscle and overall growth and development. Animal products are high in biological value protein but if we add good protein sources to our diet then we can manage our health well.
High biological value protein sources are vegans and vegetarians:
- Spirulina: Rarely, Vegetarians and vegans know about this source of protein but it is highly recommended to vegans and vegetarians as it is a form of blue-green algae. It is rich in iron, copper, and proteins. It is known to contain a magical and power-pack protein called phycocyanin. A 15 g (1 tbsp) provides 8.57 g of proteins and 11% of the RDA (Recommended dietary allowance) for iron and 44% of the RDA for copper.
- Beans: Apart from animal products such as eggs, meat, curd, seafood, or dairy; Beans are excellent protein sources for vegetarians and vegans. In fact from soybeans, we can get around 15 g of protein from 30 g of cooked soybeans. Soybeans have a decent amount of carbs and fats also. From other beans, we can get 7 g of proteins. Beans also help manage lipid profiles and lower bad cholesterol levels (LDL).
- Amaranth: This cereal is special at the time of fasting. The protein source in the amaranth is easily accessed and absorbed by the body and we can compare it to animal protein as it is moreover similar to animal protein providing all essential amino acids. It is a great source of complex carbs and hence it does not spike glucose levels. It provides 4.7g protein in ½ cup.
- Chia seeds: These seeds have gained their names as super seeds which help provide good proteins and weight loss. They are rich in fiber and omega-3 fatty acids. 10 g of chia seeds provides 4 g of protein and 11 g of fiber. It is vital in soothing the digestive system and can prevent heart disease.
- Nutritional yeast: It is a yellow-colored powder that can be used for seasoning as it possesses nutty and cheesy flavors. It is excellent for vegans and vegetarians as it is affordable and easy to use. Just 5g of nutritional yeast provides 3 g of protein, isn’t it just wow! It can be sprinkled on portions of pasta, salad, noodles, wraps, etc. as it is a suitable replacement for cheese.
- Hemp seeds: Rarely known seeds but it has some impactful benefits on our health. It has its origin in the Cannabis Sativa plant. They are quite infamous compared to the other seeds but they contain 9 g of protein in 30 g. It also includes a good amount of magnesium, iron, calcium, selenium, and zinc. Some researches indicate that it helps reduce inflammation and symptoms of pre-menstruation and menopause.
- Lentils: Lentils have an excellent hype on weight loss and as a good protein source. 30 g of lentils mainly provide 7 g of protein. It also has a good source of fiber, which is good for gut health. From Lentils, we can create varieties of dishes like dosa, idli, soups, and many more. It helps in reducing blood sugar and cholesterol levels.
- Quinoa: Quinoa is a complete source of protein and people who are on their weight-loss journey can enjoy the quinoa guilt-free. Quinoa gives 8-9 g of protein in one cooked cup of quinoa. We can make delicious quinoa khichdi, upma, portions of pasta, etc.
Thus, these are some great sources of protein that you can include in your daily diet. Protein plays a vital role and hence, you should keep your protein levels in check. I hope through this list I have settled your dilemma and have made your search for protein sources for vegetarians and vegans relatively easy.