Protein is a nutrient responsible for growing and replenishing the muscles and keeps your skin and hair healthy. Protein also is known as bodybuilding nutrient, is made up of amino acids. Some of them can be manufactured by the body and some need to be consumed. A meat-eater can easily fulfill its requirement of protein however there are many options available for a vegetarian too. Being on a diet requires a good amount of protein for the proper functioning of the body. There are plenty of protein-rich plant-based options available.
Here are three healthy protein options discussed below:
- Quinoa: Quinoa, a seed packed with all essential amino acids makes it a complete protein. A cup of cooked quinoa contains almost 8g of protein. Not only protein but it is a good source of fiber, magnesium, phosphorus, manganese, zinc, iron, thiamine and folate. It’s a great alternative to starchy food like suji upma or white rice. It can be taken as pulao, upma, salad, etc. Quinoa is gluten-free and this adds a bonus point to it hence suitable for gluten sensitivity or celiac disease people.
- Beans: This includes chickpea, kidney bean, black beans, etc. Apart from being rich in fiber and iron, it delivers a good amount of protein also. A half-cup of cooked beans gives almost 8g of protein. These are easily available and can be taken in many forms like dips, tacos, salads, curry, and in soup form.
- Tofu, tempeh, and edamame: All these are products of soy (Soy, a complete protein that has LDL oxidizing and blood pressure-lowering benefits). Tofu called soybean curd gives 10g protein per half a cup whereas tempeh that is made from fermented soybeans gives almost 15g protein per half a cup. Edamame is green soybean containing about 8.5g protein per half a cup. These forms of soy can be a good substitute for meat in many dishes and can be taken in the form of salads, soup, or added in some stir fry vegetables. All of them have good amounts of calcium and iron which makes it a good alternative to dairy products. Be wise and choose any of the above-mentioned options while on a diet to fulfill your daily requirement of protein.