Proteins are an important part of our daily diet. They provide our muscles, cells and other vital tissues with the growth factors that are required to keep them healthy and functioning normally.
In India, a large proportion of individuals prefer to follow a vegetarian diet. While this is a highly nutritious diet, it can sometimes be low in certain elements such as vitamin B12 and proteins. It is quite common in clinical practice to see vegetarians suffering from low vitamin B12 levels, though clinical evidence suggests that people who follow vegetarian diets have a lower incidence of developing heart disease and related complications.
In this article, we shall take a look at a brief list of protein-rich food for vegetarians.
Proteins are basically made of building blocks called amino acids. Amino acids are essential for cell growth and development throughout our lifetime. Proteins form the basic structure of not just our vital organs, but also our skin, hair and numerous other important parts of our body. If we consume lesser quantities of protein, we could lose muscle strength and muscle mass and become weaker. For individuals who are recovering from a medical illness, a high protein intake often helps in faster recovery.
Did You Know?
The following chart is a rough summary of daily protein requirements based on weight.
| Weight | Minimum Daily Required Protein | Active Lifestyle Protein Requirement (sportspersons, weight training) |
| 45 kg to 50 kg | 64g to 70g | 77g to 85 g |
| 54 kg to 59 kg | 76g to 83g | 93g to 100g |
| 63 kg to 68 kg | 89g to 95g | 108g to 116g |
| 72 kg to 77 kg | 102g to 108g | 124g to 131g |
| 81 kg to 86 kg | 115g to 121g | 139g to 147g |
| 91 kg to 95 kg | 127g to 134g | 155g to 162g |
| 100 kg to 104 kg | 140g to 146g | 170g to 178g |
Did you know that approximately one-fifth of your body weight is made up of protein? Yes, you heard it right! Protein is not just a nutrient but a building block for your very existence. It plays a crucial role in the structure and function of every cell and tissue of the body, from your luscious locks and sturdy nails to your life-sustaining blood, resilient skin and robust bones.
Dr. Siddharth Gupta, MD
Note that protein requirements will vary on the basis of sex, age, level of physical activity and other factors like whether you are pregnant or breastfeeding.
Let’s take a look at some of the protein-rich foods that are available in the vegetarian group.
Lentils, also called daal, is a popular addition to an everyday meal in India. Each cup of lentils contains about 18 g of protein making it an excellent source of vegetarian protein. Lentils can be had in the form of soups or can be eaten with rotis or even rice.
In addition to protein, lentils also contain a good quantity of fibre which can help maintain healthy bacteria within the gut. There is some understanding that regular consumption of lentils may also reduce the risk of developing heart disease and cancer. However, a small number of individuals who consume lentils on a regular basis may notice excessive flatulence. This is not unique to lentils but is generally seen with a high protein diet.
Lentils also contain quality antioxidants and numerous minerals which can help protect the cells. Make sure you have a cup full of lentils every day to get your dose of protein.
Legumes include varieties of beans such as kidney beans, black beans, chickpeas and similar ones that are widely considered to be a powerhouse of proteins. Chickpeas contain about 15 g of protein per serving and also contains numerous other elements and minerals that can keep you healthy, strong and fit. Clinical studies also found that regular consumption of legumes can help keep cholesterol levels low.
Chickpeas and other legumes are great in salads or in the form of low-fat, low salt curries.
Nuts are basically superfoods. If you wish to follow a good veg protein diet, you should strongly consider adding nuts to the cavalry. Nuts such as almonds and cashew nuts are an excellent source of protein and are always included in the protein foods veg list.
On average, eating about 20 to 25 whole almonds every day can give you about 6 g of protein. However, this can be quite a lot to eat in one go and just having a handful of mixed nuts every day can give you the protein boost your body requires. Not just that, nuts also contain a good quantity of dietary fibre and vitamin E.
If you are looking for a heart-healthy snack and protein-rich food for vegetarians, make sure you include nuts as a part of your daily diet. However, make sure you keep the salt intake low and avoid eating salted nuts.
We’re about to uncover a fascinating fact about protein—one that sets it apart from fats and carbohydrates. Your body relies on protein to build and repair tissues, but unlike the others, protein cannot be stored as a reserve. This means that you must provide a continuous supply of protein through your diet to meet your body’s repair and maintenance needs.
Dr. Rajeev Singh, BAMS
You wouldn’t think to look at it, but green peas are an excellent source of protein. A cup full of these green beauties gives you nearly 9 g of protein. In addition to this, they are rich in vitamins A, K and C and also contain numerous minerals and a high quantity of fibre. Simply including green peas in your daily vegetarian diet can help give you the additional protein your body requires.
Quinoa is gradually catching on in India as a food that is healthy, low in fat and high in protein. Each cup of quinoa can provide around 9 grams of protein and is excellent for those who suffer from diabetes. They are rich in dietary fibre, which can help in keeping the blood sugar levels under control. Their glycemic index (GI) is 53. Keeping in mind that GI of 55 or below is considered low, quinoa is an ideal food that can be included in a diabetic diet plan. You may refer to the Glycemic Index Food Chart to find out the GI of other foods. Besides these, quinoa also contains a high quantity of complex carbohydrates and numerous minerals. Quinoa is definitely one for the protein foods veg list.
Of late, there is been a fair amount of advertising regarding soy milk as a good source of protein and this is entirely true. There are many individuals who are intolerant to lactose who require an alternative source of protein, and soy milk is a great one, containing nearly 7 g of protein per cup. But it is not just the protein that makes soy milk an excellent food; it is also a good source of calcium, vitamin B12 and vitamin D. However, the latter vitamins are usually present in soy milk that has been fortified.
You could add soy milk to your tea or coffee or you could just drink it directly. Avoid the sweetened variety as this can add to your body weight and would nullify the healthy effects of consuming this protein-rich food regularly.
Additionally, there are several products made from soy other than milk which is also protein-rich. These include tofu (made from the curd of soy milk), edamame (a preparation made from immature soybeans, boiled or steamed) and tempeh (a fermented preparation native to Java, it is made in a cake form). These products all come with similar health benefits to soy milk since they maintain their high protein content but they also have added benefits like other nutrients. They can also ease hunger pangs since they are solid foods unlike soy milk, this, in turn, helps to reduce your food consumption. These products can thus not only help to provide your daily requirement of protein but also aid you when you try to lose weight.
There is no doubt that oats are superfoods. Not only are they high in protein but they are a powerhouse of soluble fiber and clinically proven to help reduce the risk of developing heart disease and to lower cholesterol. A small cup of oats can provide you with nearly 6 g of protein and a quarter of your daily requirement of fibre. They also help regulate blood sugar levels, owing to their high fiber content and low glycemic index. You can take a look at the Diabetes Food Chart to find other foods that can help control diabetes better.
Try and avoid masala oats or ready meals as these contain higher quantities of salt and may not be the healthy start to the day that you hope you will get from them. Instead, buy regular oats and consume them with milk and a spoonful of honey sprinkled with almonds. You could even chop some fruit up into them, or add a fistful of berries. A cup full of oats in the morning is a great way to start your day.
Also Read: White Asparagus: Nutritional Benefits and Culinary Uses Explored
Chia seeds have recently caught on in India and are being used more and more in our country as a superfood. A 35 g serving of Chia seeds contains 6 g of protein and a whopping 13 g of fibre! In addition to this, they are also high in nutrients such as calcium, magnesium and iron and also contain omega-3 fatty acids and numerous antioxidants that can keep you fighting fit.
Chia seeds are easy to use, and make sure that you consume the organic variety. Also, make sure that what you are consuming are not basil seeds as they look quite similar to Chia seeds. Simply soaking Chia seeds in water for a short time and then having them with your favourite beverage can give you the nutritional boost your body deserves. Chia seeds are a great protein for vegans.
Vegetables are widely considered to just contain vitamins and minerals with a small number of carbohydrates and proteins. However, there are some vegetables that have a greater quantity of protein such as spinach, potatoes, broccoli, asparagus and even sweet potatoes. Though the quantity of protein each of these is not comparable to non-vegetarian sources, it still is quite a decent value at around 5 g per cup full of veggie cooked.
Fruits are generally poorer sources of protein. That being said, fruits such as bananas, guava and certain berries have a decent quantity of protein in them. However, don’t rely on fruits as your source of protein instead, choose from one of the options listed earlier in this article.
Edamame is soybeans that have not been fully matured, typically eaten as a side dish in the eastern countries of Asia. Edamame may be found in popular dishes like sushi or can be consumed as a standalone snack/meal. This form of soybean may be cooked and eaten either in the pods or as beans. Due to its simplistic preparation, edamame is a protein-rich vegetarian food that can be easily added to any diet. Edamame has about 12g of protein per 100g of beans.
Although not really a species of rice, wild rice is a grain found and grown by the native peoples of North America and in certain parts of China. This grain is slightly chewy with an almost vegetable-like taste and provides a lot of nutrition including 15%-20% of your daily required zinc and manganese. Wild rice has a protein content of about 4g per serving of 100g, keep in mind that you may eat more than just 100g of wild rice in each meal. Wild rice may be a great staple protein-rich vegetarian food to add to your diet since it can be consumed regularly (even multiple times a day). Of course, we recommend having this food along with other dishes, you might end up getting bored of plain cooked wild rice.
Apart from being high in fibre and overall great for health as a green vegetable, Brussels sprouts are also surprisingly a good source of protein. While its protein content of 3-4g per 100g does not make it a competitor to meats and eggs, it is still a high protein-rich vegetarian food that you should add to your diet. Add protein to your salads with this veggie, or simply steam or roast Brussels sprouts as a midday meal.
Corn is one of the most cultivated crops in existence today, it is used for the production of corn syrup, and cornflour and used as a food source by itself. Sweet corn is a yummy snack to try, whether boiled, steamed or roasted with a delicious slathering of butter on top. Sweet Corn has a 3.3g protein content in every 100g serving, along with an almost non-existent fat and no cholesterol.
Avocado is a fruit native to North America that has gained popularity as a superfood due to its highly nutritious nature, both in macronutrients and the vitamins and minerals it contains. Although it was initially popularised in Mexican cuisine, avocado is fast becoming a protein-rich vegetarian food for bodybuilding and fitness routines. Avocados can be eaten as is, just sliced up or added to salads and other preparations like guacamole.
It’s time to debunk a common misconception that you need to be non-vegetarian to fulfil your protein requirements. Contrary to popular belief, you can absolutely meet your protein needs through a vegetarian or plant-based diet. Explore the vast array of protein-rich plant foods available and create delicious, nutrient-dense meals that support your health and fitness goals.
Dr. Smita barode, BAMS
Ans: Yes, eating too much protein can put you at risk of developing kidney stones. Further, those who eat a higher quantity of saturated fat and red meat on a weekly basis are at risk of suffering from various kinds of heart disorders and colon cancer. Ideally, the recommended protein amount for men daily is 56 grams and for women 46 grams. However, this can vary depending upon your height and weight.
Ans: The Indian summer can be unbearable and uncomfortable. As the mercury rises, our desire to eat food dips. But there are ways to maintain a healthy diet and your fitness regime without having to compromise on food. When the heat gets too much, here are some ‘cool’ ways to include protein in your diet:
> Chilled protein shakes
> Raita to have with your meal
> Watermelon seeds
> Have more lentil soup
Ans: To keep yourself fit, warm and well-cared during the cold winter months, you should eat the following protein items:
> Eggs
> Nuts and seeds
> Lentil soup
> Soy
> Chickpea curry
Ans: In order to ensure that you are getting your ‘complete protein source’ through your daily meals, add these foods to your diet:
> Amaranth: A type of pseudocereal that acts as an alternative to gluten-free grain originally a staple in Mayan and Aztec cultures.
> Buckwheat: A plant-based pseudocereal that is a good source of manganese, magnesium, iron, copper and phosphorus.
> Ezekiel Bread: A highly nutritious bread that contains the goodness of nine essential amino acids because it is made from a combination of soybeans, millet, spelt, lentils, wheat and barley.
> Spirulina: A type of algae-based supplement
> Hemp Seeds: Comes from the plant cannabis sativa and is rich in alpha-linolenic acid and essential fatty acid omega 6.
> Nutritional Yeast: a deactivated strain of saccharomyces cerevisiae with a characteristic umami flavour that imparts a cheese-like flavour to pasta, mashed potatoes and popcorn. Sold in the market as flakes or yellow powder.
> Hummus & Pita bread: Hummus in combination with pita bread is a classic Middle-Eastern dish that provides you with all nine essential acids. This is because hummus is made from ground chickpeas and the dough of pita bread is made from a type of wheat that is low in lysine.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation of the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
For a healthy physical and mental state, a balanced diet plays an important role. Our body requires various micronutrients to build up a healthy body structure. Among the various vitamins, vitamin B is an essential nutrient.
Vitamin B12 or cobalamin is a powerful, water-soluble vitamin. It is crucial for a range of body functions including the production of healthy red blood cells (RBC) and neurological activity to elevate mood. It is mainly absorbed in the stomach and extra vitamin B12 is stored in the liver and can be used whenever the body needs it.
With age, not only does the body’s demand for B12 increase, but it becomes harder to absorb it as well. The body’s requirement for vitamin B12 increases in the elderly and due to decreased acidity of the stomach, which is essential for its absorption, vitamin B12 is available to the body in lesser amounts.
Dr. Rajeev Singh, BAMS
According to the National Institutes of Health, the daily required dose of vitamin B12 is 2.4 mcg and slightly higher in pregnant and lactating females is about 2.8 mcg.
Be cautious with the use of antacids and vitamin B12 supplements together. Medicines used to treat heartburn or acidity work by suppressing stomach acid. Blocking the stomach acid blocks the absorption of vitamin B12 as well.
Dr. Siddharth Gupta, MD
Vitamin B12 is a powerhouse of energy. It is very beneficial as it plays various roles from DNA synthesis to the prevention of anemia. In every function of the body, vitamin B12 plays an important role. Below are some important benefits –
Vegetarians, especially vegans are at a higher risk of developing vitamin B12 deficiency as the majority of the food sources rich in vitamin B12 are of animal origin. Thus, it’s crucial for them to include vitamin B12 supplements in their diet.
Dr. Smita Barode, BAMS
Vitamin B12 is an essential nutrient that cannot be produced by our body, so you need to get it from outside. Most of the time it can obtain from animal products. Hence, vegans and vegetarians have trouble consuming enough vitamin B12. Here we enlisted some healthy vegetarian sources of vitamin B12 –
Yogurt is bliss for vegetarians as it is one of the best sources of vitamin B12 for them. A cup of plain yogurt can provide almost 28% of vitamin B12. The study suggests that vitamin B 12 in yogurt can absorb easily than vitamin B12 in chicken or meat. Plain Yogurt is best in reducing the symptoms of vitamin deficiency in many patients.
Milk is loaded with vitamin B12 as well as protein, calcium, and minerals. Milk-products such as cheese, paneer are also potent sources of this excellent vitamin. Milk can absorb fast and easily in the stomach than other sources.
This is the best option for vegan people to get vitamin B12. Fortified cereals such as bran and whole wheat oats are high in vitamin B12 as well as folate, iron, and vitamin A. regular intake fortified cereals helps to increase vitamin B12 levels in your body.
Soy and almond milk are not natural sources of vitamin B12, they are usually fortified to make them a source of vitamin B12. Daily one cup of soy milk or almond milk contains 2.1 mcg of vitamin B12.
Did You Know?
Fortified yeast contains lots of vitamin B12. A small amount of this yeast can give a nutty flavor to food. One tablespoon of fully fortified yeast contains 2.4 mcg of vitamin B12. For better results, you can add this fortified yeast to sauces or curries.
Nori is dried edible seaweed that contains a good amount of vitamin B12. It is also known as purple laver, commonly eat in Asian countries like Japan. As per studies, 4 gram of dried Nori is sufficient for daily requirement. You can have it as a simple snack or use it in sushi.
If you are eggitarian, then this would be the best option to get vitamin B12. It is also high in vitamin B2, proteins, and calcium. The study suggests that egg yolks have higher levels of vitamin B12 than egg whites. Therefore, it’s recommended to eat the whole egg. You can have hard-boiled eggs for your breakfast or you can add in soup.
Though there are limited food items of vitamin B12 for vegetarians, you have to add them in your diet daily to avoid deficiency of vitamin B12.
Tempeh is a fermented soybean cake that is a delicacy in Javanese cuisine. It is similar to tofu and very rich in vitamin B12. It can be consumed as part of curries or soups.
Add Vitamin B12 supplements to your diet so that you do not have to worry about its deficiency anymore. There are several plant-based vitamin B12 supplement capsules that are available.
Vitamin B12 is important for maintaining the vitality of nerves. A deficiency of Vitamin B12 leads to impaired nerve function, neuropathy and other neurological issues.
Dr. Ashok Pal, BAMS
If you are not taking vitamin B12 properly from your diet, you may start developing a deficiency of this essential nutrient. Vitamin B12 deficiency is the commonest yet slow-going process. It can affect both physical and mental levels. Here are some sign and symptoms of vitamin B12 deficiency –
Also Read: Can You Freeze Yogurt? A Guide to Safe Storage Practices
Vegetarian food items high in Vitamin B-12 are its natural source, however, Vitamin B-12 supplements are the next best option to get a regular steady dose, especially for those who have very low levels of B-12 in their bodies. Consuming these supplements within the daily recommended limit is generally considered safe (2.4 micrograms). The body absorbs as much as required and the excess is passed on with urine.
However, an excess of Vitamin B-12 in the body may cause:
In some people, Vitamin B12 supplements may cause acne by altering the metabolism of bacteria that live on the skin and turning them from skin-friendly to unfriendly ones, causing inflammation and break-outs.
Dr. Anuja Bodhare, MD
Vitamin B12 is a key nutrient for the healthy survival of the Individual. It can be found in various vegetarian foods such as fortified cereals, dairy products, non-dairy milk, etc. Whenever possible you have to include them in your diet to avoid deficiency.
Also Read: Vitamin B Foods: Your Ultimate Guide to Essential Nutrients
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Over recent years, people are getting more aware of vegetarian foods. The reasons behind it are varied, including health benefits, environmental benefits and ethical issues. Though being vegetarian is more beneficial, skipping meat is challenging for many.
There are over 50 shades of vegetarianism that are abundant in various nutrients. Apart from the ethical and environmental benefits of cutting meat from your diet, a well-planned vegetarian diet may also reduce your risk of chronic disease.
Plant-based eating habits are practiced globally. A lot of people want to explore different varieties of this. Choosing a plant-based diet over what one is currently used to is a difficult task.
Here’s what you need to know about the most popular types of vegetarianism –
A vegan diet is popular now among health-conscious people. Vegans do not consume animal products or by-products. So in this course, red and white meat, fish or fowl are not allowed. They also do not consume eggs and dairy. Vegans will also abstain from eating things like honey, gelatin, collagen and even white sugar. Vegan diets are pretty restrictive and require more planning than other forms of vegetarianism. This diet can provide you with enough protein, iron, calcium, omega-3 fatty acids, and vitamin D.
Raw vegans do not eat cooked foods. These types will only consume unprocessed plant foods that should not be heated above 115 degrees Fahrenheit.
As the name suggests, Flexitarians are flexible with their diet. They often eat plant-based foods but they may consume meat occasionally. It emphasizes the benefits of plant-based food while allowing small amounts of animal products.
Read more about Top 10 Zinc-Rich Foods For Vegetarians
It is one of the traditional forms of vegetarianism. They don’t consume meat, fish and poultry food. However, they eat animal products like dairy and eggs.
Ovo-vegetarians do not eat red or white meat, fish, fowl or dairy products. However, Ovo-vegetarians do consume egg products. This is not a popular type of vegetarian diet.
Despite not being strictly vegetarian, the Pescetarian diet ideally restricts the use of animal products. Pescetarians are vegetarians who consume fish, dairy products, eggs, and other plant foods and do not consume meat. Pescetarian or flexitarian diets are followed by those who want to get the health benefits of a vegetarian diet without giving up meat.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Vegetarian diets have lots of health benefits because they are full of various nutrients. Here are some best health benefits of being vegetarian.
Plant-based foods are cholesterol free naturally. Although cholesterol is an essential component of each human cell, vegetarians do not need to worry about not getting enough cholesterol. As the body can make all the cholesterol it needs from vegan foods. Research suggests that vegetarian people have low levels of bad cholesterol.
Read more about Low-Carb Diet: How Important Is It To Lose Weight?
Many people have become vegetarian to shed extra pounds. Following a plant-based diet usually means you’ll take in fewer calories overall that helps you to lose weight. A research study concluded that vegetarians tend to have a lower body mass index (BMI) on average when compared with non-vegetarians.
Vegetarian people have less risk of getting type 2 diabetes. It helps stabilize your blood sugar and makes your body more responsive to insulin. A healthy vegetarian diet is also easy to absorb, is nutritious and contains fewer fatty acids.
Vegetarian diets are lower in saturated fat and cholesterol that ends up reducing your risk of heart disease. Adopting a vegan diet is the best way to minimize your chances of having a stroke. Research studies indicate that vegetarianism may be associated with lower blood pressure levels.
Vegetarian foods are easy to digest, which keeps your metabolism regular. The resting metabolic rate is higher in vegetarians that speed up to burn fats.
Also Read: Vitamin D3 Foods for Vegetarians: A Comprehensive Nutrition Guide
Vegetarians have lower cancer rates than non-vegetarians. It suggests an association between following a plant-based diet and a lower risk of certain cancers.
There are several distinct kinds of vegetarian diets, even though “vegetarian” often refers to “plant-based” diets. People who eat dairy products and plant foods instead of meat, shellfish, and eggs are known as Lacto-vegetarians. It is believed to aid in obesity and other chronic diseases.
Dr. Rajeev Singh, BAMS
Vegetables and fruits are rich in dietary fibers that are good for the digestive tract. It helps improve body metabolism and helps in the fast elimination of toxins and other chemicals from the body.
Green vegetables are full of minerals and vitamins that help to keep your skin radiant and healthy. Many vegetarian foods also are rich sources of antioxidants that help you stay disease-free, with healthier skin.
Being vegetarian can be very healthy as well as economically stable. It also helps to protect the environment and support animal welfare. There is a variation of a vegetarian diet that excludes meat but may include eggs, fish, dairy products, or a combination of these.
Read more about Types Of Heart Problems You Should Be Aware Of
