Eat Healthily. Live healthily.
How many times have you not heard this phrase? Quite a lot, from your mother’s nagging to social media channels and even in this blog. Well, we all know that we should eat healthy food, but how can we stay away from the bad-boy charm of fast food and other junk food. And living in fast-moving consumerism world, we don’t think much about what food we eat until we mature, I guess. When you realize you should eat healthily, you go sort out veggies from the organic section of the mall or get a membership in the gym. And most of the time lookout for information online, like this one. If you have stumbled upon it here, check out protein-rich food for vegetarians and vegans. But first, let’s know why protein is so crucial for your health.
Role of Protein in Our Body
Protein is taken from the term “proteos”, meaning first place. Protein plays a vital role in our body and is considered the first building block of the body. In a nutshell, its role in our body is –
- Growth and maintenance of the body—making and repairing of body tissues
- Biochemical reactions in the body (digestion, muscle contraction, and blood clotting)
- Acts as messengers (the release of hormones signaling various mood changes)
- Maintains pH in the blood and body
- Balance fluids to regulate body processes
- Improves immunity—protein help forms immunoglobulins, antibodies, to fight infection.
- Provides energy while in the state of fasting
- Provides structure to your skin, hair, and nails
- Transports and stores nutrients.
Protein-Rich Food for Vegetarians and Vegans
Below are some of the protein-rich food for vegetarians and vegans. If you are looking for a healthy substitute for milk for protein, check out the list –
Tofu is a milk and meat substitute containing enough protein, along with calcium and iron. Tofu is a flavorless food product that absorbs the taste of the ingredients. You can try it in your favorite sandwich or soup.
Dals or Pulses are a rich source of protein. Organic pulses or organic dals are a much richer source of protein, fiber, potassium, and iron. Regular dal available in the market are polished to appear better. They only look better but do not provide many nutrients.
A half-cup of cooked lentils contains approx 8 g of proteins. You can try various other organic pulses.
Chickpea is a type of legume, also called garbanzo beans. It is rich in protein, fiber, vitamins, and minerals. A half-cup of cooked chickpeas contains approx 7 g of protein. Incorporating this food into your diet will provide more protein and much more tasty cuisines.
Peanuts are an even richer source of protein. You can get 20.5g of protein per ½ cup. If you are not allergic to peanuts, you can try peanut butter and other peanut-related foodstuffs to increase your protein intake.
Quinoa is a flowering plant from the amaranth family. The seeds are rich in protein, dietary fiber, vitamin B, dietary minerals like magnesium, iron, and manganese, etc. Quinoa was used as animal feed more than 5000 years ago. It has slowly been incorporated into the human diet because of its richness in protein content and other minerals.
A cup of cooked quinoa contains 8 g of protein. Try quinoa in pasta, with salads, or as the main course.
Mycoprotein is a fungus-based protein. Half a cup of mycoprotein will provide you with 13g of protein. Try this as a meat substitute. It gives greater satiety than traditional sources of proteins. It is rich in protein and low in fat. You can try mycoprotein to reduce weight.
Very few people are allergic to this food product. If you are allergic to mushrooms or similar food products, you should try other food alternatives.
Chia seeds are a good source of omega-3 fatty acids. Most vegans and lactose-intolerant people lack sources of omega-3. Chia seeds contain 2g of protein per tablespoon. These are low in calories and high in fiber, making them very healthy food. Try these seeds in smoothies or with almond milk.
Similar to chia seeds, hemp seeds are another rich protein content. It contains 5g protein per tablespoon. It is also low in calories and fat content, making it a good food for controlling weight.
Beans with Rice
Rice is a staple food for many, rich in protein and carbohydrates. Beans are also rich in proteins. However, consuming both food products separately gives no benefit at all. Consuming beans with rice provides you with 7g of protein per cup. To get the nutritional benefits of both beans and rice, try making a dish containing these ingredients for a more balanced diet.
Potatoes? No, not the fried ones. Baked potato contains 8g protein per serving. Potatoes are a rich source of protein and carbohydrates. It’s oil that is making your dish unhealthy. Add baked potatoes to your dish to get the required energy and protein necessary for your body.
Green Leafy Vegetables
Vegetables are yuck! The more green veggies are, the far away I stay. Most people (whether vegan, vegetarian or non-vegetarian) don’t love to eat vegetables. We eat green leafy vegetables because they are good for our health. Vegetables are a rich source of proteins and other essential nutrients. Even though you don’t like it, try these veggies to get protein –
- Broccoli 4g per cup
- Kale 2g per cup
Seitan is made with wheat gluten with various spices. It is also called gluten, wheat meat, gluten meat, etc. It is highly rich in protein, with 21g per ⅓ cup.
Buddhists eat seitan as a substitute for meat. It provides the necessary amount of protein lacking in many foodstuffs. If you are trying a vegan diet, you can try gluten as a healthy substitute for protein. You can try Chinese noodles made with seitan or gluten bread and other similar gluten-rich food products.
Spirulina is a blue-green alga. It is available in markets as a dietary supplement. It is popular as feed for poultry and fish. It contains 8 g of protein per 2 tablespoons. You can add powdered spirulina to your smoothies or fruit juices.
Ezekiel bread or sprouted bread is made from sprouted beans and many kinds of grains. Many kinds of grains and beans are allowed to germinate and then grounded to turn into bread. The bread is very nutritional, with 4g of protein per slice. It contains less amount of fat, nearly 40% of the fat found in wholegrain bread.
Almonds contain 16.5 g of protein per ½ cup. It is also a rich source of vitamin E. Vitamin E is good for skin and hair. You can improve your skin and hair condition by regularly eating almonds. You can try Almond milk as a milk substitute or add a few pieces of almond when taking milk.
Milk and Other Dairy Products
Milk and other dairy products are rich in protein and many other essential nutrients. It is called whole food because a single glass of milk makes up for a lot of essential nutrients. If you are not vegan or lactose intolerant eating and drinking milk products will make up for protein.
All you need to do is not overconsume. Milk also contains fat that might end up increasing your weight. Try not to overconsume and do enough exercises, you will get enough nutrients and no extra fat to add flab around your waist.
A Balanced Diet
A balanced diet will take care of you and ensure you get enough nutrients, proteins, or fats.
- Fill half your plate with fruits and vegetables,
- one quarter with grains,
- and another quarter with pulses.
- Add a dairy product on the side.
And there you have your plate of a balanced diet.
Most Indian thali works in this ratio. You take rice with dal along with some vegetables and fruits. And a glass of milk or buttermilk along with it. Sticking to this simple diet will take care of all the nutrient requirements of your body. Add organic food to your diet, and you will be able to get more nutrients than regular. Add organic pulses, fortified rice, organic vegetables, and fruits along with a glass of cow milk from organic farms.
At Greenfields Organics, you can find organic and high-quality foodstuff to increase the nutritional quality of your daily plate. Order online and get started on your daily healthy food diet.
Organic farming was introduced as a response to the intensive use of fertilizers and pesticides leading to environmental degradation. Owing to this constant exposure of the farm produce to pesticides, the quality and taste were compromised. Encouraged by an instinct to ensure the wellbeing of every single being on the planet, we begin GFO.