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Vegetarian protein foods for fitness/bodybuilding

Vegetarian Protein Foods: Protein rich vegetarian Indian foods are healthy alternatives to eating meat for the fulfillment of our daily protein requirements. As per the “Diabetes Care” report 2009, it was published that vegetarians weight is generally less than non-vegetarians. Following is a list of Indian cuisine that have plenty of vegetarian protein foods which can fulfill you need of protein rather than going for protein-rich meat.

Vegetarian protein foods 1: Nutrient-Rich Legumes

Chickpeas, Lentils, Green Peas, Soybeans and Kidney Beans – these are some common protein sources in Indian vegetarian protein foods. Apart from protein, legumes are also full of fiber, iron, phosphorous, potassium and B vitamins. For example, 1/2 cup of cooked lentils provides almost 9 grams of protein, and 1/2 cup of cooked chickpeas contains about 7 grams of dietary protein. Although legumes are categorized as incomplete source of proteins due to lack of essential amino acids, but that can be overcome by combining them with rice. This combination will provide all essential amino acids your body requires daily.

Vegetarian protein foods 2: Tofu — Bean Curd

Another name of Tofu is Bean Curd. It is a plant-based complete protein that makes an excellent addition to vegetarian Indian dishes. A 1/2-cup portion of firm tofu contains about 10 grams of dietary protein. Women need at least 46 grams of protein daily, men require at least 56 grams of protein per day, and pregnant and nursing women should aim for 71 grams daily, according to the Institute of Medicine. Tofu is also rich in polyunsaturated fatty acids, including omega-3 fats (Essential fatty acids), which makes it heart-healthier than high-fat meats containing saturated fat.

Vegetarian protein foods 3: Dairy Foods

Dairy products like milk, yogurt and cheese are main Indian’s vegetarian protein foods. Calcium-fortified nondairy substitutes, such as soy milk and soy yogurt, are also excellent sources of protein. A cup of milk or soy milk provides about 8 grams, and 1 cup of low-fat yogurt contains about 13 grams of dietary protein. Paneer, a fresh cheese common in Indian cuisine, contains about 7 grams of protein per ounce.

Vegetarian protein foods 4: Heart-Healthy Nuts

Cashews and Almonds are high-protein nuts and adding these in your meal is best option for your protein requirement. One ounce, or about 23 whole almonds, provides about 6 grams of protein, while a 1-ounce portion of cashews contains just over 4 grams of dietary protein. Additionally, nuts are also excellent sources of heart-healthy fats, dietary fiber and vitamin E. Preferably choose unsalted nuts.

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