5 Best Vegetarian Sources of Protein | Yogic Blogging

Protein plays an integral role in our overall health & fitness goals. Especially, if you are into fitness or weight training your trainer may have recommended you to increase your protein intake to achieve the desired fitness goals at a much faster rate. 

Protein pushes your muscles to grow, it also increases recovery rate & reduces wear & tear during workouts. If you are doing heavy workouts & not getting expected results you may not be taking enough protein. 

When we talk about protein most of the people & even some trainers say that you have to depend on the non-vegetarian source of proteins such as chicken breast, egg whites, & red meat to meet the necessary protein requirements. Also, it is said that non- vegetarian source of protein has a complete amino acid profile as compared to the vegetarian source of protein. 

But living in a country like India where most of the people are vegetarians, the concept of meat-eating puts a barrier for people who are aspiring to do bodybuilding & weight training. First, you have to remove this misconception from your mind that vegetarian sources do not have a complete source of protein. You can build a great muscular body by being a vegetarian also. The results may be not as quick as non-vegetarian sources but it will surely work.

Frankly speaking, the concept of non-vegetarianism originated from the west. People in Europe & America largely depend upon non- vegetarian sources of protein because they don’t have a variety of vegetarian options over there. Whereas in India we have a diverse option of vegetarian & plant-based sources of protein. So why depend on non -vegetarian sources when we have better options.  

1. Tofu

Tofu is also known as bean curd is a product made by coagulating fresh soy milk and then pressing it into a solid block. Tofu, being low in fat & high in protein makes it a nutritious source of vegetarian protein. Soy is a product derived from the plant, which makes it suitable for vegans to eat tofu.  

100 grams of tofu will serve you 15 g protein, 8 g fat, & 15 g carbohydrates. Since it contains carbs so it is not a lean source of protein. Tofu is a soy product so taking it in excess may result in a decrease in testosterone levels, so consider taking it in moderation.  

2. Paneer 

Paneer also is known as cottage cheese, a very popular version of cheese in India. It is usually made by separating the solid portion (casein) of milk from the liquid portion (whey) by adding lime juice or vinegar. There are a variety of dishes made with paneer in India. Cottage cheese goes well with all, be it parathas, salads, curries or gravies. Paneer is considered as one of the supreme sources of vegetarian protein. 1 serving i.e about 100 grams of paneer will give you 20 g of protein, 22 g of fat & 4.5 g of carbohydrates.

Getting 20 g protein by consuming just 100 g of paneer makes it a good vegetarian option. Keep in mind that along with 20 g protein you are also getting 22 g of fat so make sure you don’t consume it excessively, however taking it in moderation won’t make you fat.                     

3. Peanut butter 

Peanut butter is made by crushing roasted peanuts into a thick paste. It is consumed by athletes & bodybuilders worldwide. It is a superfood which is packed with a lot of nutrition.

Apply it on a slice of bread or sandwich or add it while making cakes & desserts. It tastes best if added in protein shakes & smoothies. From reducing weight to cardiovascular diseases peanut butter can do wonders if you take it regularly.   

  

30 g (1 scoop) of peanut butter will serve you 7 g protein, 14 g fat & 4.6 g carbohydrates. Keep in mind that the fats that we get from peanuts are healthy & are essential for our body. It is an excellent option for those who are into weight training & bodybuilding. 

These days the peanut butter sold in markets are loaded with sugar, preservatives & artificial ingredients so make sure to check the ingredient list before buying.                         

4. Whey protein 

Whey is considered as one of the finest sources of protein compared to soy, plant, or peanut protein. It is consumed by popular athletes & bodybuilders all over the world to fulfill their protein goals. Whey protein is easy to digest since it is a byproduct of milk. There are 3 types of whey protein concentrate, hydrolysate, isolate.   

 

One scoop approx. (30 grams) of whey protein powder will serve you 120 calories, 0.5 g fat, 25 g protein, 2 g carbohydrate, 1 g sugar, 5.5 g BCAA, 190 mg of sodium, 230 mg of potassium & 10 mg of cholesterol. 

 

Being low in carbohydrates & fats it is easy to digest & is a lean source of protein that can be absorbed by the body super quickly compared to other sources of protein. Also getting 25 g of protein just by taking 30 g whey is a fair deal, isn’t it? To get effective results make sure you consume it right after work out.

5. Lentils & Legumes 

Lentils are also known as dal & are a very popular vegetarian source of protein in India. Be it moong, arhar, toor, urad, or chana dal all these lentils are commonly used in Indian cuisines. One serving approx. 100 g will give you 18 g protein, 40 g carbohydrates & 0.8 g of fat. It is said that lentils are not a complete source of amino acids, so it recommended to consume a mixture of lentils. 

Legumes are another great source of vegetarian protein. Legumes include kidney beans, chickpeas, black beans & black chana. All these legumes have almost the same nutritional values. There are a lot of Indian cuisines made with legumes such as chole chawal, rajma chawal, variety of curries & gravies. 

One serving approx. 100 g of legumes will give you 15 g protein, 40 g carbohydrates & 1 g of fat. Again keep in mind that legumes are rich in carbohydrates, so it is recommended to take it in moderation.