Discovering the Best High Protein Foods from Nature’s Basket

Protein is a macronutrient vital for growth, repair, and maintaining good health. Essential for the building of muscle, hair, skin, and bones, protein plays a critical role in our body’s daily function.

Often, when we think what foods are high in protein? Our minds come up with images of animal-based sources such as meat, eggs, and dairy. However, the plant kingdom is rich in high protein sources that can serve as excellent alternatives for those adhering to a vegetarian or vegan diet or those simply wanting to diversify their nutrient intake.

Veg Foods that are High in Protein

1. Millets:

Millets can be a valuable addition to a protein-rich diet.
Millet contains approximately 12 grams of protein per 100 grams.
Millets like ragi, bajra and foxtail are relatively high in protein compared to other grains.
They can be a replacement for oats in breakfast bowls or added to stuffed vegetables.
They are gluten-free and has a low glycemic index, so it has less impact on blood sugar levels.
Additionally, millet offers various vitamins and minerals which promote proper circulation in the body.

2. Pulses:

Pulses are sources of protein, they include chickpeas, peas, and various types of beans.
Black beans offer around 15 grams per cooked cup.
Chickpeas contributes about 14.5 grams per cooked cup.
They're also great sources of fiber, iron, and potassium.

3. Lentils:

A cup of cooked lentils contains about 18 grams of protein.
Lentils come in various colors like red masoor dal, green moong dal, and brown masoor whole.
They’re perfect for making soups, stews, salads, and lentil-based curries.
They're also loaded with dietary fiber, contributing to gut health.

4. Nuts and Seeds:

Almonds, pistachios, chia seeds, hemp seeds, and flaxseeds are best sources of protein.
Not just that but they also provide healthy fats, fiber, and antioxidants.
Almonds contain about 6 grams of protein per ounce.
Per ounce of peanuts delivers nearly 7 grams.
Nuts can be enjoyed raw, roasted, or in butter form.
They're also excellent sources of heart-healthy fats, fiber, and essential vitamins and minerals.

5. Whole Grains:

Foods like oats, brown rice, and whole wheat bread can contribute to your daily protein intake.
A cup of cooked oats, for instance, offers about 6 grams of protein.

6. Quinoa:

This versatile grain, often called a "super food"
Quinoa offers around 8-9 grams of protein per cooked cup.
The count makes it one of the highest protein-rich grains.
It's also a complete protein, meaning it provides all nine essential amino acids your body needs.

7. Soybean

Soybeans are one of the protein-rich foods.
One cup of cooked soybeans boasts around 28 grams of protein.
Soybeans can be eaten whole, as edamame, or processed into various products, such as tofu and tempeh.

8. Tofu, Tempeh, and Edamame:

These soy-based foods are protein powerhouses.
Tofu provides about 10 grams per half-cup.
Tempeh about 15 grams, and
Edamame a whopping 17 grams.
They are versatile in recipes, easily absorbing flavors of other ingredients.

9. Seitan:

Known as "wheat meat," seitan is a popular protein source among vegetarians.
It contains about 25 grams of protein per 3.5 ounces.
Which makes it one of the richest plant protein sources available.
However, it's not suitable for those with gluten intolerance.

10. Green Vegetables:

Green vegetables like broccoli, spinach, and peas do contain a respectable amount of protein.
A single cup of cooked spinach or asparagus provides about 5 grams of protein.
Broccoli delivers nearly 4 grams protein per cooked cup, along with a healthy dose of fiber and vitamin C.
Don’t forget peas, with a remarkable 9 grams of protein per cooked cup.

Incorporating High Protein Vegetarian Foods into Your Diet

Use millets such as ragi, foxtail millet, or pearl millet as a substitute for oats in breakfast cereal
Millet flours, such as ragi flour or bajra flour, can be used to make rotis or pancakes.
Use millets like pearl millet (bajra) or kodo millet to make flavorful pulao dishes.
Start by adding legumes to your salads and stews.
Enjoy a hearty lentil soup for lunch.
Have a dinner stir-fry with tofu and a variety of veggies.
Seitan or tofu can be marinated and grilled for a meatless BBQ.
Make a delicious chili with a variety of beans.
Quinoa can be used in place of rice for a protein boost.
Seeds and nuts can be added to smoothies, oatmeal, or simply eaten as snacks.
Finally, be sure to include plenty of vegetables in every meal.

10 Benefits of High Protein Rich Food

1. Muscle Growth and Repair:

Protein is essential for building and repairing muscles. It provides the necessary amino acids to support muscle growth and recovery after exercise or physical activity.

2. Weight Management:

High-protein foods can help you feel fuller for longer, reducing hunger cravings and aiding in weight management. Protein has a higher satiety effect compared to carbohydrates or fats.

3. Increased Metabolism:

Protein has a higher thermic effect, which means your body burns more calories during digestion compared to other macronutrients. This can help boost your metabolism.

4. Improved Bone Health:

Adequate protein intake is important for maintaining bone health and preventing conditions like osteoporosis. Protein plays a role in the production of collagen, a key component of bone tissue.

5. Blood Sugar Control:

Protein-rich foods have a minimal impact on blood sugar levels compared to carbohydrates. Including protein in your meals can help regulate blood glucose levels and prevent spikes and crashes, making it beneficial for individuals with diabetes or insulin resistance.

6. Hormone Regulation:

Many hormones in the body are made up of proteins, including insulin, which regulates blood sugar, and various growth hormones. Consuming enough protein ensures proper hormone production and function.

7. Enhanced Immune Function:

Protein is involved in the production of antibodies and immune cells, which play a vital role in defending against infections and supporting a healthy immune system.

8. Improved Brain Function:

Protein is essential for the production of neurotransmitters, such as dopamine and serotonin, which regulate mood, cognition, and overall brain function. Including protein-rich foods in your diet can support mental clarity and focus.

9. Healthy Hair, Skin, and Nails:

Proteins are the building blocks of tissues, including those in your hair, skin, and nails. A diet rich in protein can promote healthy hair growth, maintain skin elasticity, and support nail strength.

10. Wound Healing:

Protein is involved in the repair and regeneration of tissues, making it crucial for wound healing. Adequate protein intake can help speed up the recovery process and promote tissue repair.

Why to Choose Plant-based Protein over Animal-Protein

1. Nutrient-Dense:

Besides being rich in protein, plant-based proteins are full of essential nutrients, including fiber, antioxidants, vitamins, and minerals. For instance, legumes are excellent sources of iron and zinc, and many whole grains are rich in B vitamins.

2. Good for Heart Health:

Many plant-based proteins are low in saturated fats and contain no cholesterol, which can be beneficial for heart health. Additionally, foods like nuts, seeds, and avocados are high in heart-healthy monounsaturated and polyunsaturated fats.

3. High in Fiber:

Unlike animal proteins, plant-based proteins are typically high in fiber, which aids digestion, helps control blood sugar levels, and may decrease the risk of developing heart disease and certain types of cancer.

4. Lower Risk of certain Diseases:

Diets rich in plant-based proteins, rather than heavily focused on red and processed meats, have been linked to a lower risk of diseases such as heart disease, high blood pressure, type 2 diabetes, and certain cancers.

5. Environment Friendly:

Choosing plant-based proteins over animal proteins can significantly reduce water usage, greenhouse gas emissions, and land use, contributing to a more sustainable food system.

Conclusion

Choosing a high protein diet in plant-based proteins is not only beneficial for our health, but it also has a positive impact on the planet. With countless delicious, nutritious, and versatile options, it’s easier than ever to meet your protein needs through a vegetarian or vegan diet. The key is to incorporate a variety of these plant-based proteins to ensure you're getting a well-rounded array of nutrients. Embrace the power of plants, and let them fuel your day! We at organicgyaan produce the best quality organic products which benefits your health, explore our store and get the best for yourself.

Tagged: