Top 7 High-Protein Vegetarian Foods To Add In Your Diet

Are you vegetarian?

If yes, then you must have come across this common notion that vegetarian foods have less protein content. 

In reality, is it so? 

Well, let us tell you that there are high-protein vegetarian foods that nature has provided to us and can help meet our daily intake of protein. In this detailed guide let’s explore the top 7 high-protein vegetarian foods that will help you meet your daily protein intake and maintain a healthy lifestyle.  

Why Is Protein Necessary To Include In Your Diet

Protein is essential for a balanced and nutritious diet since it supports a number of body processes, muscle repair, and general health. (1) Amino acids are the basic building elements of proteins. 

Throughout our lives, amino acids are necessary for cell growth and development. Not only do proteins comprise the basic structure of our key organs, but they also build the structure of our skin, hair, and many other important body parts. 

Reduced protein intake may result in decreased muscle mass and strength as well as weakness. Eating a lot of protein-enriched veg food is recommended for those who are recuperating from illnesses with a faster healing process. 

Benefits of Protein-Rich Food for Vegetarians

Understanding the importance of protein for vegetarians can help you make better dietary choices. Here are the benefits of adding protein-rich foods to a vegetarian diet.

Protein Reduces Cravings

Eating protein-filled foods can help control hunger and lessen cravings in a number of ways. First of all, protein foods take longer to absorb and digest, increasing feelings of fullness and decreasing the need for high-calorie foods. Second, protein-rich food veg aids in blood sugar regulation, avoiding sharp rises and falls that may lead to cravings. Finally, eating a diet high in protein can help you lose weight by reducing your appetite and food intake. Since protein helps to stabilise blood sugar levels, these effects are especially advantageous for people with type 2 diabetes. Moreover, some studies have also shown that adding more protein-rich foods to your diet can reduce cravings by up to 60%.

Protein Promotes Fat Burn

Protein foods consumption can aid in fat burning due to its thermic effect, which means the body requires more energy (calories) to digest and metabolize protein compared to carbohydrates and fats. Several studies have also shown that higher-protein filled foods can lead to reduced body fat and improved body weight management. However, it's essential to consume protein rich foods from a variety of sources, and in needed amounts, as excessive protein intake may have adverse effects on health.

Protein Increases Bone Health

Proteins are essential for keeping your bones healthy. When you consume enough protein foods, you're supporting your bones in multiple ways. In childhood and adolescence, protein is crucial for building bone mass and strength. As you grow older, protein becomes even more vital because it helps maintain bone density. This is due to its role in triggering the release of IGF-1, a hormone that not only builds muscle but also supports strong bones. By ensuring you get adequate protein rich foods throughout your life, you're helping to safeguard your bone health and overall well-being.

Protein helps in recovering the body fast

Getting enough protein foods after you exercise is key to helping your body recover faster. When you work out, your muscles can feel worn out and sometimes painful. Eating protein foods afterwards helps your muscles rebuild and get stronger. It also cuts down on how much your muscles hurt afterward. This means you'll recover quicker and be ready to exercise again sooner. So, make sure to get some protein filled foods after your workouts to help your muscles grow back stronger and feel better faster. 

Protein reduces the blood pressure.

According to recent research, increasing your protein intake—especially from plant sources like soy—may eventually lower your blood pressure and lower your chance of developing heart disease. Larger studies also indicate a potential link between a lower risk of heart disease and possibly brain hemorrhage and diets higher in protein. It is thought that the nutrients and active amino acids in protein-rich food veg provide its health benefits. However, further research is needed before recommending a higher protein food intake to prevent heart problems. 

Best High-Protein Foods For Vegetarians

Contrary to the popular belief that protein is primarily sourced from meat, there are abundant plant-based options that can meet your protein requirements. You may choose the following foods that are high in protein and vegetarian with confidence from our list.

• Lentils

Lentils are a protein powerhouse, rich in both protein and fibre. In India, lentils, also known as daal, are considered a common element of a regular meal. Lentils are the sources of protein for vegetarians because they have roughly 18 gm of protein per cup. (2) 

Direct Link: Buy Organic Lentils (Dals)

#ISayOrganicTip - To get the best of protein from Lentils get your hands on Panchratna Dal or Mix Lentil and include it in your dinner or lunch on an alternate basis. 

• Legumes

Legumes include a range of beans like kidney beans, chickpeas, black beans, and others. A single serving of chickpeas provides around 8gm of protein, along with a host of other nutrients and minerals that help maintain your health and physical fitness. (3)

• Nuts

Nuts including cashews and almonds are always on the list of foods full of protein for vegetarians. When it comes to maintaining a healthy Indian veg food rich in protein, you must always think about including nuts in your meals

Direct Link: Buy Organic Dry Fruits

#ISayOrganicTip - You can make a milkshake full of dry fruits like walnut kernels, raisins, cashews, and almonds and have it every morning.

• Quinoa 

Often referred to as a complete protein, one cup of quinoa delivers about 9 gm of protein. (4) This is one of the best protein foods for vegetarians which is also excellent for diabetic patients.

• Chia Seeds

A 35 gm portion of Chia seeds has an incredible 13 gm of fibre and 6 gm of protein. Furthermore, they are rich in minerals like calcium, magnesium, and iron. They also have a lot of antioxidants and omega-3 fatty acids, which help you to be fit. 

Direct Link: Buy Organic Chia Seeds

#ISayOrganicTip - Chia Seeds can be best consumed by including them in your puddings or mango smoothie.

• Vegetable - Spinach, Broccoli, Sweet potatoes

Certain vegetables like spinach, potatoes, broccoli, asparagus, and even sweet potatoes have more protein for vegetarians. This is one of the good sources of protein for vegetarians which provides about 5 gm per cup of cooked vegetables. 

Direct Link: Buy Organic Vegetables

• Fruits - Avocado, Banana, Guava

There are many high-protein fruits including bananas, avocado, guava, and others. Avocado is quickly becoming one of the protein-rich foods vegetarian for bodybuilders and fitness enthusiasts. 

Direct Link: Buy Organic Fruits

#ISayOrganicTip - Make a mixed fruit salad by including fruits like Mango, Banana, Papaya, Avocado, etc, and have it in your breakfast to give a healthy kick start to your day.

• Whole Grains- Oats, Millets

Whole grains like oats and millets are excellent sources of protein for vegetarians. Oats are particularly rich in soluble fiber and protein, making them a popular choice for breakfast cereals and baked goods. Millets, such as quinoa, amaranth, and buckwheat, are gluten-free grains that provide a good amount of protein along with essential vitamins and minerals. 

Direct Link: Buy Millets 

• Dairy Products

For protein rich foods vegetarians, dairy products like cottage cheese (11g protein per 100g), plain yogurt (6-10g protein per cup), skim or low-fat milk (8g protein per cup), and cheese (6-25g protein per serving) provide reliable sources of protein. Including these in meals helps maintain overall health with essential nutrients for a balanced diet.

• Seeds

Seeds like chia, flax, hemp, pumpkin, and sunflower seeds are excellent high-protein options for vegetarians. They provide essential nutrients like fiber, omega-3 fatty acids, and minerals such as

Final Thoughts

So, by now we believe you must have taken a sigh of relief by knowing that there are many protein-rich alternatives available for vegetarian individuals too. 

But, what’s next important is to reap in the maximum benefits of all these protein rich foods you get your hand on the best quality organic foods. At I Say Organic, we bring you the best quality high protein vegetarian foods and a varied range of organic products so that you can give your bodies only the best from nature.

• Tags: