How to get enough protein on a vegetarian diet?

  • Fitterfly - Team Nutrition

  • Posted On November 23, 2019

protein on a vegetarian diet

As a person with diabetes, you must have been advised to have a low carb-high protein diet.

Here's why.

Protein, one of the three main macronutrients, helps the body to grow new tissue (build muscle) and repair any damages. Protein can also be broken down into glucose which is used as energy. Unlike carbohydrates, protein gets broken down into glucose much slowly. Because it takes longer to break down, a protein-rich meal does not cause the immediate spike in blood sugar levels after eating.

Protein also keeps you full for longer and reduces hunger pangs and binge eating.

The body's daily protein requirements vary from person to person but can be roughly about 0.75-1 gm per kg body weight. Which most people fail to meet - especially those who are on a vegetarian diet.

So, we wanted to share 10 vegetarian protein-rich foods that you must include in your diet:

  1. Soya is one of the richest sources of plant-based proteins. Soya chunks or soya granules (commonly available as Nutrela) have about 52 gm of protein per 100 gm. Whereas, white soya beans have about 37.8 gm of protein per 100 gm.
  2. Lentils such as toor dal, urad dal, moong dal are staples in the Indian diet and excellent sources of protein with about 20 gm of protein per 100 gm depending on the variety.
  3. Raw peanuts are also a great option, with 25.8 gm of protein per 100 gm.
  4. Dry fruits such as almonds have about 20.8 gm of protein per 100 gm.
  5. Kidney beans (Rajma) - red, black, brown - are all rich in protein with more than 19 gm per 100 gm.
  6. Kala chana or black chickpeas have about 20.47 gm of protein per 100 gm.
  7. Mixed seeds such as watermelon seeds (34.1 gm), hemp seeds (31.56 gm), pumpkin seeds (24.3), sunflower seeds (23.53 gm), white & brown til or sesame seeds (21.7 gm), poppy seeds (20.31 gm), chia seeds (16.54 gm) make yummy (and healthy) snack options.
  8. Tofu - paneer’s close cousin - also has about 14.19 gm of protein per 100 gm
  9. Paneer (cottage cheese) has about 14 gm of protein per 100 gm.
  10. Quinoa - another new superfood that is a popular replacement for rice - has about 13.11 gm of protein per 100 gm.
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Disclaimer: All information here, including text, images, tables, videos and any other content is for your knowledge only and we do not guarantee any specific result by following these recommendations as it may vary from person to person. The information is not a substitute for qualified medical advice from a doctor or other medical health expert.