INDIA: As a vegetarian its quite hard to get high protein in your daily diet. As we all know protein is one of the main macronutrients that you should include in your daily diet. Foods that are high in protein can help you if you are trying to build muscle or lose fat. Of course, we know that you have to be in a caloric surplus to build muscle and in a caloric deficit to lose fat but a high protein diet can help you in building muscle as well as preserving your muscle while you’re in a caloric deficit.
Many people think that vegetarian foods don’t contain high protein which is not true and as a vegetarian there are many choices of high protein foods that you can include in your daily diet. Below are my top 5 high protein foods for a vegetarian
Chickpea is a type of legume that is high in carb and protein and is very low in fat. It is also relatively low in calories and you can add this food to your diet. 100 grams of chickpeas has 210kcal, 6 grams of fats, 61 grams of carbohydrates, and 19 grams of protein. It also contains 17 grams of fiber.
4) Moong Dal
Moong Dal is a protein-packed vegetarian that comes with great nutritional benefits. Moong dal is high in carbs, protein and very low in fats. Moong dal is rich in iron and potassium which lowers blood pressure and improves heart health. 100 grams of moong dal has 60 grams of carbohydrates, 25 grams of protein, and just 1.2 grams of fats. It also contains 8.2 grams of fiber.
Tofu is a plant-based protein source that is made from soybeans. Tofu is a low-carb high protein vegetarian food source. Tofu is an excellent source of calcium and iron. Some studies suggest that tofu might prevent memory loss and trouble thinking as you get older. 200 grams of tofu has 152kcal, 5 grams of carbohydrates, 16 grams of protein, and 9 grams of fats.
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Soybeans are the most high-protein foods that you can get on a vegetarian diet. Soy is a complete protein. This means that it contains all nine essential amino acids. Many people think that soybean increases estrogen levels in males but it is not true and it is just a myth. Soybean contains a high concentration of isoflavones, a type of phytoestrogen that is similar in function to human estrogen but with much weaker effects. 100 grams of soybean has 336kcal, 37 grams of carbohydrates, 52 grams of protein, and just 1 gram of fat. It also contains 13 grams of fiber.
1) Paneer/Cottage Cheese
Paneer, which is also known as cottage cheese is high in fats and protein and very low in carbohydrates. Paneer has all the nine essential amino acids required for our body. Paneer is also good for heart health and improves digestion. Paneer also contains a good level of calcium to ensure healthy bones, teeth, and smooth nerve functioning too. 100 grams of paneer has 270kcal, 2 grams of carbohydrates, 19 grams of protein, and 21 grams of fats.