Vegetarians and Protein

There is a common belief that a vegetarian diet lacks protein. This is not true. A plant and lentil based diet can give you protein and amino acids that your body requires for growth, body repair, healthy skin, hair and great health.

Of course, this depends on your goal. If you are an elite athlete or training to be one, or if you are pregnant, additional sources of protein will be necessary, but if you exercise moderately and not involved in any professional training, you will find it easy to get sufficient protein from sources other than meat and dairy.

Media and magazines are the chief sources responsible for creating this myth. Every year, the food industry and ‘meat and supplement’ giants invest billions of dollars into advertising their products and claims behind them in regards to the benefits of protein and meats. No doubt, meats are a great source of protein, and if it’s not a lean cut, it is also rich in heart damaging saturated fats.

Besides an egg, another source of complete protein is the combination of brown rice and beans ( rajma/kidney/peas/black beans, garbanzo).

Protein is made up on different amino acids found in different foods and they combine to make a complete protein.

If you aim for a balanced diet, you can draw up a pretty simple plant based food plan enriched with protein. I am listing some foods that have high amounts of protein. Plan these into your food plan and you will be getting sufficient protein.

It’s ok to take a good protein shake if you find it difficult to get a balanced diet die to travel/work, etc. Aim for plain whey rather than the fancy powders that claim to promote a whole load of other health and muscle benefits.

Every meal or snack that you eat should be combined with some amount of protein.

IMPORTANT:  If you consume excess protein, and your body does not need it, it will store to fat. Statistics show that America consumes more protein than their bodies require. Don’t just consume a shake because you started lifting weights. You should take professional help and advice on the same. Excess protein can damage your kidneys as well.

Have a look at these foods. It requires a small lifestyle change, like moving from white to brown rice/breads, adding more whole grains, nuts, lentils, and beans to your diet.

Vegetarians who go on fad diets can suffer from protein deficiency if they do not supplement it correctly.

Protein rich foods:

Whole grains – Brown rice, barley, whole wheat, jowar, cous cous, quinoa. ( Quinoa had the highest source of complete protein and amino acids)

Beans, lentils and legumes – Yes our Indian Dahl is rich in protein. Hummus is a protein rich preparation, an excellent weight loss food and does wonders for the hair and skin.

Tofu and soy products

Nuts and nut butters including dates and dry fruits

Seeds – Pumpkin, sesame, flax, fennel, sunflower, chia

Tempeh and seitan preparations

Pure whey protein powder

Sattu ( roasted besan/chickpea flour)

You can work with these foods to ensure you have sufficient protein.

The international standard of calculating protein for your body is 0.35 – 0.5 grams of protein to every kilo of your body weight. This again depends on your goal and kind of training.

Soya

Soya Milk

Nuts

Pulses

Oats

Wheat

Wheat Flour

Bajra

Jowar

Red and green bengal gram

Paneer

Milk

Cheese

Yoghurt

Peanuts

Brown Rice

Brown bread / rotis

Broccoli

Vegetables and fruits

Mushrooms

Green leafy vegetables

 You don't need animal protein if you balance your food plan with the foods above.