People scrolling through the products that are the best protein powders in India probably need high amounts of protein. One such safe and excellent protein supplement is Utsaha by Nature Sutra. Although it is mostly harmless to rely on protein supplements, nothing can beat the nutrition of whole natural foods. In India, a vast majority of people preach vegetarianism, so they can lack protein in their diets that the non-vegetarians easily obtain with meat as their staple. Thus, it is vital to learn about non-meat protein sources.
Protein is a macronutrient that nobody can take a risk to avoid. It is crucial for maintaining muscle health, repair, and optimize the immune system regularly. There can be multiple ethical or dietary reasons to ditch meat protein. It’s no problem whatsoever as the vegetarian and vegan sources of protein have got you all covered! All you need to ensure is that these sources are complete forms of protein. Complete proteins consist of all the essential amino acids that the body needs from food sources.
The Top Non-Meat Protein Sources
Whereas most of the meat sources of protein contain all the essential amino acids, some vegetarian protein sources also have the same. Also, you can combine various incomplete non-meat sources of protein in your diet to enjoy a complete package of protein without having thoughts of switching to meat sources! It is an excellent idea as protein spurts are better if you take them in intervals rather than in a single meal. Just remember that 25-30 grams of protein with each meal are sufficient for an individual.
1. Eggs-
Eggs are absolutely perfect forms of protein that all nutritionists love! They may not be suitable for vegans, but people who prefer to avoid only meat can consume eggs to fulfill their protein requirements. An average-sized egg contains an excellent 6-7 grams of protein. With nutrition, eggs also have the added benefit of being an easy-to-prepare meal. So, find your egg tray now and make yourself a protein-packed meal!
2. Greens-
Green veggies offer a complete host of nutrition along with protein. Top them up with salad, or layer them in your favorite sandwich; green veggies are a readily available non-meat source of protein. Some of the protein-rich green vegetables are:
- Kale- Kale is a nutrition-rich green vegetable. The vegetable provides nearly 4 grams of protein in a single cup.
- Spinach- A trendy superfood, spinach is one of the most popular vegetable sources of protein. One single serving of spinach can amount to 3 grams of protein.
- Broccoli- Broccoli is another nutrient-dense veggie with protein, antioxidants, fiber, and other vital nutrients. There are roughly 2.8 grams of protein in a per 100 grams serving of broccoli.
3. Grains-
In India, grains are the staple sources of protein, carbs, and B group vitamins. Remember that unrefined grains contain most of the carb per protein content. Some of the protein-rich grains are:
- Quinoa- This starchy protein source contains a high 8 grams of protein in a cooked serving. Being a nutritious part of the grain family, it includes a decent amount of carbs and fiber.
- Wild Rice- It’s time to ditch brown rice for wild rice! In comparison to other rice grains, wild rice has more protein content. A single cup of cooked wild rice offers a good 6-7 grams of protein.
- Oatmeal- For a grain, oats are a terrific source of protein. Low in sugar, oats can become your go-to protein-rich breakfast with 6 grams of protein in a single bowl, along with some healthy carbs and fats.
4. Pulses and Beans–
Pulses or daals, as well as beans, are staple and inexpensive sources of protein in India. Being great sources of protein, beans, and pulses are also amazing iron, fiber, and potassium sources. Beans and pulses immensely contribute to fulfilling the daily protein needs of people. Some of the popular protein-rich beans and legumes are:
- Lentils- These are an excellent source of healthy fiber and carbs along with protein. A cooked cup of lentils can provide a wholesome 18 grams of high-quality protein. So, get your hands on some lentil soup or stew now!
- Soybeans- Soybeans are a complete source of protein consisting of all the vital amino acids. Both soy and soy milk are great protein sources with up to 6-8 grams of protein. In addition to this, soy is a wise non-meat protein food option that can manage cholesterol and increase fiber in the diet.
- Chickpeas- These are a popular source of non-meat protein and fiber. Chickpeas contain an excellent 14 grams of protein in a single cup! Not only this, with many vital vitamins and minerals, chickpeas are great health benefiting food that can also manage weight efficiently.
5. Nuts and seeds-
Are you ready for an antioxidant and protein-packed punch from a non-meat source? Snatch some handful of nuts and seeds now! Nuts and seeds are some conventional protein sources with the goodness of fiber, vitamins, minerals, and healthy fats. Some of the high protein nuts and seeds are:
- Peanuts- Peanut and peanut butter are some high-quality sources of protein. A 100 grams of peanuts or peanut butter contain a whopping 26 grams of protein.
- Almonds- Almonds rank high among protein-rich nuts. Just 35 grams of almonds can offer an excellent 7-8 grams of protein.
- Chia seeds– Also known as superfoods, chia seeds are a nutritious protein-rich garnishing element among foods. A 100 grams of chia seed contains a good 17 grams of protein.
- Pumpkin seeds- Along with the benefits of vitamins and minerals, pumpkin seeds offer a decent amount of protein as well. The healthy munching food option provides 19 grams of protein per 100 grams of serving.
Conclusion
The non-meat sources of protein are a boon for vegetarians and vegans. Most of them satisfy both protein and other nutritional requirements the same way as the meat sources protein. Apart from the above given mainstream non-meat sources of protein, other options are also available for you to give a shot. Thus, preserve your reasons for sticking to non-meat protein sources and healthily fulfill your protein needs with them!