Everything you need to know about high-protein vegetarian foods

Why do we eat food?

We eat food to get nutrients, stay healthy, and ensure the proper growth and development of our mind and body. Today, we will be talking about one of the most important and popular nutrients these days, which is especially famous among bodybuilders, gym freaks, and health enthusiasts. Yes, it is protein. 

What is Protein?

Proteins are a very important yet quite complex topic. They are not just another nutrient; they are large molecules that serve as the building blocks of our body’s cells and tissues. These building blocks are made up of smaller units called amino acids. You can think of amino acids as the individual pieces of a jigsaw puzzle, while a protein is the complete picture formed by joining those pieces together.

When we eat protein-rich foods, the digestive system breaks the proteins down into simpler amino acids. These amino acids are then absorbed into the bloodstream and used by the body to build and repair tissues, produce enzymes and hormones, support the immune system, and carry out many other essential functions.

Why is protein essential for the body? 

Since Class 5, we’ve been taught and have been hearing about eating protein-rich foods and how protein is important for our bodies. But what exactly makes protein so essential for us? What happens if someone is protein deficient? Also, is protein a macronutrient or a micronutrient? 

Repair and rebuilding of the body’s cells and tissues is one of the primary functions of proteins. Every day, we work, run, think, and perform many activities that cause our muscles and tissues to undergo wear and tear. 

1. Proteins help repair and rebuild muscles, organs, and tissues, ensuring the body functions properly.
2. Proteins also strengthen the immune system by helping produce antibodies, which fight infections and protect the body from diseases. 
3. Collagen and keratin are proteins that you may have heard of, especially in the context of skincare and hair care. Collagen provides strength and elasticity to the skin, bones, and connective tissues, while keratin gives structure and strength to the hair, nails, and the outer layer of the skin.

Eating a protein-rich diet supports proper growth, development, tissue repair, and overall health.

Comparing vegetarian protein with non-vegetarian protein:

We have learned about the benefits of protein, how it supports our body, and its role in overall development. Now, instead of getting too fancy, let’s talk about something more practical and “desi”! Proteins may have multiple benefits and may seem like an elixir for health, but are their sources accessible to everyone? Especially when we talk about vegetarian options?

Let’s take an example: a single white egg costs around ₹6–10 in Indian currency, whereas a single serving of paneer may contain at least 50 grams of paneer, which can cost around ₹25–30. 

So, making an omelette can be much cheaper compared to preparing a paneer sabzi. Now, let’s compare the protein content as well. A single egg contains around 6–7 grams of protein, while 50 grams of paneer contains approximately 9–10 grams of protein. 

Best and affordable high-protein vegetarian foods sources:

Don’t be sad or feel hopeless, dear vegetarian and vegan friends! This example was only meant to show that if you look for protein from fancy or expensive foods, it cannot always be considered affordable for everyone.

So, let’s find out about some very affordable protein sources that also provide a good amount of protein.

1. Lentils
2. Soy chunks
3. Roasted Chana or Sattu
4. Peanuts
5. Milk
6. Hung curd
7. Sprouts
8. Beans

Above listed are some foods that can be considered affordable protein sources and are easily available. These options do not cost much, but when paired with other foods, they create incredible combinations! 

Can we consider vegetarian protein as complete protein?  

What is complete protein? Of course, it does not simply mean having protein throughout the day. A complete protein refers to a protein source that contains all nine essential amino acids that we get from our food. These amino acids help support proper body growth, repair, and development.

Many people assume that non-vegetarian foods contain the maximum amount of protein and that achieving a complete balance of protein is almost impossible for vegetarians. However, this is not true. While it may require a little more planning, vegetarians can meet their protein requirements by including a variety of protein-rich foods. Combining two or three different food sources can help provide all the essential amino acids needed by the body. 

How to calculate daily protein requirements?

Protein requirements are not the same for everyone. They do not depend only on age groups; even people of the same age may require different amounts of protein in their diet. Several factors determine the protein needs of your body. So, what are the factors that influence your daily protein requirement? 

It depends on your body weight, age, activity level, and overall health goals. For example, a person with a sedentary lifestyle may have lower protein requirements. On the other hand, an athlete, someone who goes to the gym, or a person who performs heavy physical work may require a higher amount of protein. 

Combining Plant Proteins for Complete Protein:

As we discussed, there are very few plant-based proteins that can be considered complete proteins. Some examples include amaranth and buckwheat, but these options are not always easily available or affordable for everyone.

In this article, we are focusing on protein-rich foods that are affordable and accessible to all. Therefore, some food combinations that can help create a complete protein profile are given below.

1. Dal along with rice
2. Soy chunks curry along with rice or rotis
3. Rajma chawal
4. Dosa or Idli (rice or multigrained) with sambar and peanut chutney
5. Makke roti (corn flatbreads) with dal
6. Sprouts with peanuts and hung curd as dip
7. Ragi mudde with sambar
8. Hummus (made of chickpeas) with whole wheat breads

In this way, we can see that there are a variety of food options that are easy to find, available for everyone, and affordable at the same time. Especially if you live in Indian regions, you have plenty of options that can help complete your protein intake. 

The wonderful thing is that many of these foods are already part of our staple diet. We have been eating them for years without realising the tremendous benefits hidden behind them.

I hope you liked this post and found it useful. Protein is very important for our body, especially during the growing years, when an adequate amount of protein is essential for proper growth and development.

Share this with your friends and relatives. If you have any queries, feel free to comment in the comments section. Eat well and live well!