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Submitted by PatientsEngage on 8 April 2016

Ujjwala Baxi shows the easy way to supplement proteins in a vegetarian or even a vegan diet

The other day I had a mother sharing with me her daughter’s New Year’s resolution of switching to vegetarianism and also that she continues to feel strongly about it. The mother, of course, had mixed emotions about the decision. While she was happy about her daughter’s apparent sensitivity towards animals, she seemed also worried about her daughter’s abrupt decrease in protein intake. She was apprehensive that going vegetarian may cause weakness leading to other health issues. She was, therefore, keen to learn about healthy protein options for vegetarians.

A healthy individual needs approximately 1 gm of protein for his weight. So if he weighs 60kgs, around 55 – 60 gms of proteins are needed to be derived from his diet. Like this mother, there are many individuals who are concerned about the adequacy of protein in their vegetarian diets.  In this article, we will share with you some important as well as easily available vegetarian protein options to choose from :

1.  Milk and Milk Products 

Milk and its by-products are a good way to supplement proteins in one’s diet. Just 300ml of cow’s milk which accounts to 2 cups easily yields approximately 10 gms of proteins. However, there are many good reasons for which milk and milk products are under the radar. Lactose intolerance and the industrial production of milk on a large scale using unethical methods have compelled some to drift away from milk and prefer non-dairy options. It has become relatively easier in today’s world to make that switch due to a variety of dairy alternatives available in the market. Soya milk, Almond milk, Rice milk, Quinoa milk are easy to find at most of the supermarkets.

If you are serious about making the switch, then I recommend making your own nut milk, which is easy, and it is just a matter of getting accustomed to and making it a part of your regular routine. Of course, the protein contents of Almond and rice milk are fairly meagre and need to be consumed in greater amounts than cow’s milk to derive the same amount of protein. Yet, they do have their individual health benefits. One quarter-cup of raw almonds contains 9 mg or 60 per cent of your daily vitamin E.  Rice milk contains almost no protein, so augment your diet with other protein-rich foods. On the plus side, it’s fortified with 330 mg of bone-strengthening calcium (and vitamins) per cup. It’s also a good choice for people with allergies who can’t drink soy or almond. 

2.  Soyabean, Tofu, Tempeh, Natto & Soyamilk 

Soyabean is one of the richest sources of proteins for vegetarians with around 30 gms of protein coming off one cup. Asian diets are high in soyabean and it’s derivatives like tempeh, tofu, soya sauce, natto, beancurd, soyamilk, ingredients which set it apart from a Western diet. Another added advantage that soya products enjoy over milk is that they contain dietary fibre which also helps keep the weight in check. 

According to a recent research analysis, adults in the United States would increase their intake of folate, vitamin K, calcium, magnesium, iron and fibre if they replaced their meat and dairy intake with soya. Since legumes like soyabeans are often overshadowed by vegetables and fruits in terms of nutrient richness, we sometimes forget just how beneficial legumes like soyabeans can be.

Genetically Modified (GM) soyabeans have reached 90% market penetration in the United States, and if you are purchasing non-organic soya products, you are highly likely to be consuming soya that has come from a genetically modified plant. Since 1998, nearly a dozen patents have been approved for genetic modification of soyabeans, mostly to increase their resistance to herbicides and pesticides that growers expect to spray on the plants during cultivation. If you are wanting to decrease your exposure to GM foods, choose organically grown soyabeans (and foods such as tofu, tempeh and miso that have been made from organically grown soyabeans), since the current USDA (U.S. Department of Agriculture) organic regulations prohibit any use of genetic modification.

And if you want to tap upon the maximum health potential of soyabean, then I would suggest to choose the fermented soyabean options like natto and tempeh. Take note that while choosing to go high on soyabean, look for organic produce than the GMO ones which are also loaded with pesticides.

Having touted the benefits of soyabean, I do need to lay down a caveat on consumption. To date, many studies show that soy’s estrogenic isoflavones interfere with the production and usage of testosterone in the body.  Some evidence points to soy as a feminising influence that can lead to gynecomastia (man breasts). And there’s massive evidence of reproductive toxicity if one goes overboard with it’s consumption. 

Hence, a safe range of consumption would be around 20 gms/day. 

3.  Edamame

This snow pea look alike is served alongside an order of sushi at most  authentic Japanese restaurants. You might have dismissed their protein-rich capacity initially, but don't let the small size fool you—these pods pack a mighty punch. Edamame—immature soyabeans that are boiled or steamed in the pod—contains 22 grams of protein per cup. Pair that with your main protein dish, and you'll be well on your way to the recommended 30 grams of protein per meal. 

4. Legumes and Lentils 

Legumes and lentils form an integral part of Indian diet and come easily on the plate of an Indian staple meal. From string beans to chickpeas, beans are an excellent source of plant-based protein. 

When it comes to legumes, lentils are among the winners. They contain about 18 grams of protein per cup when cooked, and at 230 calories per serving, they're great for weight watchers. Westerners toss them in their salads and soups, too, which is different from the Indian style of consuming them. Either ways it serves us with a chockful of nutrients.

5. Quinoa and Millet

Although Quinoa is an expensive grain in comparison to the rest, it’s price hasn’t stopped people from giving it a try and check for themselves what it has in store. It’s ease of cooking and not so overpowering flavour has made it popular with the health conscious. Standing close to soyabean in it’s protein content with 8 gms in 180 gms, quinoa can be consumed in various ways like porridge, stir fried or even used as flour to make cookies, cakes and pancakes.  

However, if you would like to choose anything apart from Quinoa in the urge to ditch the heavy price it comes at, then millets are good options. Standing close to quinoa in their nutrition profile, these are non-wheat tiny wonderfoods which come at less than half the price. 

Read here about other superfoods

6. Green Vegetables 

Count on your peas, broccoli, asparagus, kale, spinach too for proteins. 100 gms of these greens give around 3 – 3.5 gms of protein. Whip up a smoothie or add these to your salad and you already get over 3 gms of proteins added to your diet, loaded with nutrients and antioxidants. 

A cup of palak paneer yields a substantial 15gms of protein.  

7. Pumpkin Seeds  

Use them as a healthy snack to munch on or simply add them to your soups. These beautiful seeds have more to them than simply proteins of 5 gms in 30gms of their weight. In addition to being a plant-based protein bomb, diets rich in pumpkin seeds have been associated with lower levels of gastric, breast, lung and colorectal cancer. 

Pumpkin seeds are also rich in antioxidants, which can help reduce oxidative stress and inflammation. Facing a sleepless night? The L-tryptophan in pumpkin seeds has been suggested to encourage a good night's sleep.

8. Mung Bean Sprouts 

The highly alkaline mung bean sprouts are a good way to add volume to salads and chaat items. Whether incorporated as part of a veggie stir fry or as an added crunch to a side dish, mung bean sprouts are a great choice for some additional plant-based protein. One cup of cooked beans contains 2.5 grams of protein, and is packed with other nutrients such as lecithin, which may lower cholesterol, as well as zinc, a mineral that plays an important role in optimising physical performance.

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