Top 10 high-protein vegetarian food

“Health is wealth” is a very true saying and fits perfectly in today’s world. The reason is that the current environment is filled with pathogens. Every nutritive element has its properties and serves the body in a specific way. For example, carbohydrates provide glucose or energy to the body.

Today, we will talk about a macronutrient, one of the vital nutritive elements, often referred to as “body-building foods”—Proteins. 

Proteins are essential for every individual, and their requirement varies based on age, gender, and occupation. As the name suggests, proteins help gain body mass and build a healthier body.

What are Proteins?

Protein is not the name of a simpler substance or any single type of nutrient. Protein is undoubtedly the most essential substance of all. It can be described as a group of nitrogen-bearing substances without which life is impossible. These are the building blocks of every living tissue.

Talking about its composition, proteins are highly complex organic compounds that contain several other elements, such as oxygen, nitrogen, phosphorus, fats, and more. We commonly refer to their sources as body-building foods due to the presence of these critical nutrients.

Are proteins and amino acids the same?

Proteins and amino acids are closely related to each other. Amino acids are the building blocks of proteins. When we eat protein-rich foods, they must be broken down into amino acids, which later undergo several biochemical reactions in the digestive tract and are utilized as needed.

Like its counterpart, protein, amino acids are not the name of a single element. The term refers to a group of more than 22 amino acids that are essential for the normal and healthy functioning of the body. Some of these include histidine, leucine, lysine, phenylalanine, and cystine.

Benefits of Proteins for our body:

What is the role of proteins in maintaining or energizing our body? Since protein is a macronutrient, it must have some important and highly significant roles in maintaining a healthy body. Let’s discuss them below.

• Proteins are important substances that play a key role in building muscles, tissues, and blood. 
• They also help in the repair and maintenance of tissues, which is essential for a healthy and long life.
• Proteins play a vital role in producing antibodies that help protect the body from infections and pathogens. They form a shield for our health, keeping us safe from diseases. 
• There are certain classes of proteins that carry essential nutrients throughout the body, helping to maintain the proper balance. Eating enough protein based on age, gender, and the body’s workload is critical for maintaining a healthy body.
• Proteins are essential for building muscles and gaining muscle mass naturally. They are thus called body-building foods and provide strength and endurance.

How Many Amino Acids Are There: 22 or 9?

If you are new to this topic, you may get confused, as some sources mention that there are 22 amino acids, while others say there are only 9. So, which one is correct?

Overall, there are 22 amino acids, but when you break them down, you will find that there are nine essential amino acids, which are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine. 

There is also a class of non-essential amino acids, which the body can produce independently, so they are not categorized under the essential ones. In addition to 20 amino acids, the body needs two rare amino acids when sick or diseased. 

Regarding human nutrition, we primarily classify only the nine essential amino acids, which must be obtained from food. The remaining amino acids are either synthesized by the body through various biological processes or produced more significantly during illness or stress.

Which is Better: Vegetarian or Non-Vegetarian Protein?

Now, here comes the most controversial topic—something everyone should know. When we think of protein, the first things that come to mind are chicken and meat, followed by pulses and other sources. First of all, both vegetarian and non-vegetarian proteins have their own pros and cons. It is not about one being good and the other being bad.

As we discussed above, amino acids are the basic building blocks of proteins. There are about 22 types of amino acids required for the healthy functioning of the body. When it comes to vegetarian and non-vegetarian protein sources, some may contain certain amino acids, while others may lack specific ones. These differences present certain challenges!

Vegetarian proteins:

• Lentils, beans, soy, pulses, etc., are some sources of vegetarian protein. 
• They are heart-friendly as they are low in saturated fats, high in healthy cholesterol, and easier to digest. 
• Talking about the cons, a vegetarian person needs to consume larger quantities of these foods to meet their protein requirements. 
• Except for quinoa, amaranth, chia etc most plant-based proteins lack all essential amino acids, which means vegetarians need to combine different protein sources to ensure an adequate protein supply. 

Non-vegetarian proteins:

• Chicken, fish, eggs, meat, and dairy products come under non-vegetarian protein sources. People consider non-veg a complete and easy way to get protein because it contains all essential amino acids, making it a complete protein source. Some fish, like salmon, are rich in omega-3 fatty acids, vitamin B12, and other important nutrients.
• Non-veg proteins are dense and heavy, meaning even moderate consumption can support faster muscle growth.
• Now, talking about the cons—if you have heart-related issues or cardiac disorders, consuming non-veg protein may worsen the condition. 
• As we age, digestion and metabolism slow down, so doctors and dieticians often recommend limiting or avoiding non-veg foods, especially red meats, due to their high saturated fat and cholesterol content.
• To follow a non-veg diet, a strong digestive system is essential; otherwise, you may face digestive issues.

The conclusion of the debate between non-veg and veg protein is that neither is universally accepted as the perfect or wholesome option. While non-veg protein has certain advantages, it also comes with significant drawbacks.

This doesn’t mean that if you are vegetarian, you can’t gain healthy muscle mass. You just need to combine different protein sources, which is common in the Indian diet. We don’t rely on a single ingredient; instead, our meals are full platter and colourful.

For example, a combination of dal with rice, millet, or quinoa, along with bean curry and yoghurt (a dairy product), makes a perfect protein-rich diet. Additionally, we include salads, which are a treasure full of nutrients.

“Till now, we have learned a lot about various aspects of proteins. Now, let’s move on to our main topic—vegetarian protein sources. Plenty of protein-rich foods are available for vegetarians; you just need to mix them well to create a healthy protein-rich platter.

Let’s explore these 10 high-protein vegetarian food

Quinoa

Quinoa can be termed a complete protein because it contains all 9 essential amino acids in a balanced way. As we know, most plant-based foods lack all the essential amino acids.

In addition to being a complete protein, quinoa is also a rich source of fibre, potassium, iron, copper, magnesium, vitamins, and antioxidants.

If you are a vegetarian or vegan, quinoa is indeed a great option for a healthy and adequate protein supplement.

Pulses and Lentils

In a vegetarian diet, pulses are indeed one of the richest sources of protein. They are nutrient-dense, packed with fiber, and enriched with vitamins and minerals as well. Lentils, beans, peas, lobia, and split pulses all fall under this category. Being an excellent source of protein, pulses should be included in everyone’s diet, especially for growing kids.

Whole grains

A whole grain is any grain, whether it is wheat, rice, oats, millet, or any other cereal, that has not been stripped of its bran and germ (the outer layers), which gives it its off-white or darker color. These grains retain all their natural nutrients, including fiber, vitamins, and minerals.

Whole grains are an excellent source of protein, though they may not be as protein-rich as other sources like legumes or seeds. When included as part of a balanced diet, whole grains contribute to your overall protein intake and help maintain health and well-being.

Nuts and Seeds

Nuts and seeds are often referred to as superfoods. Even in small quantities, they fulfill the requirements for healthy fats, minerals, and proteins in our diet. Pumpkin seeds, chia seeds, peanuts, almonds, walnuts, pistachios, and others are all high in protein. They also contain omega-3 fatty acids and other essential minerals that support overall health.

Sprouted legumes

Sprouts can be considered the magic of nature. They are tiny, greenish-white, tail-like structures that develop from dicot seeds like chickpeas, gram, green gram (mung beans), and others. While legumes are already nutrient-rich, sprouting significantly enhances their protein and fiber content.

Sprouts are high in amino acids and packed with essential nutrients like folate, B vitamins, iron, calcium, and more. They are excellent sources of protein and should definitely be included in meals for their numerous health benefits.

Paneer

Paneer or cottage cheese  is a dairy product that is rich in protein and calcium. Paneer contains high-quality protein, which is essential for muscle gain and the repair of tissues. It is also packed with amino acids, making it an excellent choice for vegetarians seeking a reliable protein source.

Peanuts

Peanuts, also known as groundnuts, are a rich source of protein and are high in calories. They are considered one of the best plant-based protein sources and are especially popular among vegans and vegetarians. Peanuts should be consumed in moderation, as they are heavy and may cause bloating or digestive issues if eaten in excess. Peanuts can be enjoyed in many ways, with peanut butter being one of the most popular and delicious options—especially when homemade.

Soy protein

Soy is considered one of the best plant-based protein sources. Like quinoa, it contains all nine essential amino acids, making it a complete protein. Some familiar sources of soy include tofu and soy milk, which can be consumed in several other ways. These can also be freshly prepared at home using soybeans, making them free from preservatives and other additives.

Protein Veggies

When it comes to vegetables, there are several that are rich in protein. Some include broccoli, peas, mushrooms, corn, spinach, and more.

Millets

Millets are one of the best sources of protein. Finger millet, also known as ragi, is an excellent source of both protein and fibre. Millets can be a healthy alternative to white rice, making them a great addition to a balanced diet. Kodo millet, barnyard millet, finger millet, and others should be included in our daily meals for better health.

In this way, we’ve also seen plenty of protein-rich foods for vegetarians. It’s not universally accepted that only non-vegetarians can be bodybuilders or muscle gainers—vegetarians can achieve the same results. The key is to focus on the right combination of foods. I hope you liked the post and found it helpful and informative. Feel free to ask us in the comment section for any doubts or queries. Eat well, live well!