Protein is most important for increasing muscle mass and muscle repair. When you eat protein, your body’s metabolism shoots up automatically, Helping you burn fat. Protein is by far the most filling macronutrient. Eat adequate protein and you will have glowing skin, strong hair and a lower risk of arthritis.
Now, when we talk of protein foods, the first thing that comes to our mind is egg. With 6 grams of protein in just 1 egg, it seems promising. However, commercial eggs aren’t as healthy as they should be. You must be wondering why? First, Modern studies have shown that the eggs that are produced by hens living in adverse conditions are significantly low in nutrition. Second, hens are constantly injected with antibiotics to prevent them from getting sick. Eating such eggs have made a large population in India resistant to antibiotics.
So let’s talk about 5 Vegetarian protein foods that are better than egg.
At number 5 is Urad dal just 1 Katori (Bowl) of urad dal will give you 15 grams of protein. And its not just high in protein but is high in 3 vital micronutrients as well. Magnesium, Manganese and Zinc. Magnesium relaxes the muscles. Manganese provides body strength. Zinc helps boost testosterone. No wonder, in Ayurveda, Black urad dal is called Maash, that which helps build muscle. Urad dal is a bit heavy to digest but if you add hing and tej pattar while making it, it gets absorbed easily.
Another option is green moong dal which also has 14 grams of it but what’s better is that it gets readily digested by a kid or an adult. You can have it as a regular dal, sprouts, cheela or halwa. Black urad dal or green moong dal, eat just 1 katori with 2 chapatis, you will get protein more than 3 eggs. While studies show that eating more than 1 egg a day increases the risk of diabetes by 23%. On the contrary, studies suggest that the eating lentils daily reduce the risk of diabetes by 20%. And be it Matki, Kulthi, Rajma or chholle, Indian kitchens have always understood the importance of this fibre rich protein food.
At number 4 is Bhuna Chana Just 100 grams of bhuna chana has a whopping 22 grams of protein. And because it is roasted, its free from anti nutrients that hinder with the absorption of protein. Even modern studies have recognised that the quality of its protein is superior to other plant proteins. No wonder, Indian wrestlers swear by this superfood. Rather than lays, you can munch on these. Want to spice it up, make a chat out of it.
Just make sure of consuming bhuna chana with the skin so that you get maximum fibre. Powdered bhuna chana is called sattu, a famous drink in India known for its easy absorbability of protein. 1 scoop of sattu has 7 grams of protein. Too less? While whey proteins are loaded with artificial sweeteners and flavours, this comes with loads of Iron, calcium, magnesium and folate. Chana sattu can be used as a filling of pranathas, you can roll cheelas from it or simply make its refreshing drink. Low in glycemic index, 100% natural, this is the real protein powder that you should opt for.
At number 3 is Milk Just one glass of milk will give you 10 grams of quality protein. Plus point is that milk is rich in vitamin D, B12, CLA and omega 3 fatty acids which is also why it is considered a vegetarian alternative to non vegetarian food. A glass of milk with a scoop of chana sattu, sweetened with a banana can be your desi post workout shake. Several studies have demonstrated that drinking milk after a workout can decrease muscle damage, promote muscle repair, increase strength and even decrease muscle soreness. What’s amazing is that milk is highly versatile. Squeeze a lemon in it and you get paneer. 100 grams of paneer has around 20 grams of protein.
Make dahi and you get 7 grams of it in one katori. Overall, ethically sourced milk and milk products are not just rich in protein but are also rich in protein enablers that help you build lean muscle mass and reduce body fat.
At number 2 is Green Peas, Green peas is one of those rare vegetables which is not only high in protein but is also a complete source of protein. Complete protein is the one which has all the 9 essential amino acids. Not surprisingly, it is a prime choice for vegan protein powders. You might be taken aback but scientific studies show that it is at par with whey protein. In 2015, 161 males were enrolled in a study.
They were divided into 3 groups, pea protein, whey protein and placebo. The study concluded that the muscle growth in pea protein group was equal to that in whey protein group. 1 cup of green peas will give you 9 grams of quality protein plus an opportunity to reduce your blood sugar level. Combine it with Aloo, gobhi, gajar, or pulao, green peas is flexible enough. Imagine matar paneer. Just 1 serving will easily give you 25 grams of protein. According to Ayurveda, Green peas is ideal for lunch due to its gassy nature. Although, it can be consumed in dinner as well. Now, we have one more reason to enjoy this tasty vegetable.
Finally at number 1 is Peanuts Comparing it with almonds, cashews or walnuts peanuts have the highest amount of protein. Just one handful will give you 7 grams of protein. Even though peanuts are a primary source of healthy fats but when peanut powder increased muscle mass and strength and decreased body fat in a study, its protein power was recognised by modern science. You can have them as a snack. Add them to recipes like poha or make a peanut butter from it.
Where consumption of non vegetarian protein foods have proven to increase the risk of heart diseases in the long run, studies suggest that eating peanuts regularly lower the risk of heart disease by 13%. But don’t go overboard with peanuts. 15-20 peanuts or 2 spoons of peanut butter a day are good enough. You might be curious to know, how much protein do we really need in a day. Talking about Ayurveda, it doesn’t look at macronutrients in isolation. Rather its focus is on food digestablity. Since protein is relatively hard to digest, an obsession about high protein can actually harm the body. When it comes to modern studies, there isn’t a single answer. However, there is one study that stands out.
The china study that went for around 22 years. Depending on how active you are, it recommends that 5-10% of your daily calorie intake should come from protein. And this can easily be met with our regular Indian diet. Let’s say you eat 2 paranthas with curd for breakfast, aloo matar with 3 chapatis for lunch, dal rice for dinner and half a glass of milk at night. This simple diet 1800 calorie diet will supply approximately 43 grams of protein. And it easily meets the requirement. Of course, if your fitness goals demand for more of it you can always depend on these 5 protein gems Just like protein brings skin glow from inside.
In conclusion, embracing a vegetarian diet doesn’t mean compromising on it. These amazing vegetarian protein foods not only cater to your nutritional needs but also bring a burst of flavor to your meals. Whether you’re a seasoned vegetarian or just starting your plant-based journey, incorporating these rich foods will ensure you thrive on the goodness of plant-powered nutrition. So, let your plate be a canvas of vibrant, protein-packed possibilities!
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