These Veg Foods Have More Protein Than Chicken and Egg
Protein Diet for Vegetarians | Health Tips | Vegetarian’s Protein Diet |
Those people who do not know how protein is useful for us should know that protein is essential for the development of skin, blood, muscle and bone cells. Often you must have heard from your friends that if you want protein then start eating meat-fish or eggs. But what to do if you are a vegetarian? There are many such veg food in our diet which contains a lot of protein but we are unaware of it.
In vegetarian sources, gram, peas, moong, lentils, urad, soybean, rajma, cowpea, wheat, maize are prominent. Soybean has the highest amount of protein among plant foods. It contains more than 40 percent protein.
Boys in the age group of 16 to 18 years, weighing 57 kg, require 78 grams of protein per day. Similarly, for girls of the same age group, weighing 50 kg, a daily intake of 63 grams of protein is required. Pregnant women need 63 grams, while lactating women (up to six months) need 75 grams of protein per day.
So now you must have understood that how much protein is needed in our body. But to get it it is not necessary that you have to resort to non-veg diet. You can also consume protein by becoming a complete vegetarian. Now let us see which foods contain a lot of protein.
Lentils are one of the easiest sources of protein for vegetarians. In 1 cup of lentils, you will get the protein equivalent of 3 boiled eggs. One thing has come to the fore in research, those people who consume pulses 4 times a week, their weight is reduced quite comfortably. Along with this, they never face the problem of cholesterol.
In 1 cup of peas, you will get 8 times more protein than a cup of spinach. Apart from this, vitamin C is very high in it, which increases immunity and keeps health fine.
3. Buckwheat Flour
Buckwheat flour does not contain gluten at all, so you can eat it comfortably. You will get protein, fiber and magnesium in its flour. You will get up to 9.6 g of protein in 100 grams of buckwheat flour.
Most people are not aware of the health benefits of quinoa, but it is a good source of protein and fiber for vegetarians.
Spinach is counted among the most nutritious vegetables. One cup of cooked spinach contains 5 grams of protein. Spinach not only contains protein, but also important nutrients like calcium, potassium and beta-carotene. You can cook it or eat it as a sandwich for its nutritional value.
Who doesn’t like Rajma though? It is also considered a good source of protein. There is a high amount of 23 grams of protein in 100 grams of kidney beans. Not only this, it is also rich in vitamins.
Soy is a good source of protein in every form for vegetarians. It can be consumed in the form of soy milk, soya nut, evening beverage, snacks etc. Nowadays people have started liking soya chaap a lot in food. This gives them a high amount of protein.
8. Sprouted Grains
Sprouted grains are an excellent source of protein. They can be eaten raw, in salads or can also be eaten lightly spicy. But people who are prone to acidity cannot use sprouted grains. One cup of beans contains 15 grams of protein. It is an excellent source of protein.
Not only are oats rich in protein and fiber, but they are also a good source of magnesium and zinc. Therefore, any vegetarian among you can consume half a cup of oats daily to get the required protein.