Our bodies need protein to work well and stay healthy. Proteins are building blocks made up of amino acids. Our body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source. Protein fuels our energy and carries oxygen throughout our body in our blood. Eating plenty of protein has numerous benefits for weight loss, muscle gain, and health. We should eat a good amount of protein in our food but a very high protein diet is not recommended as it is difficult to digest. We should also eat fibers with protein.
The DRI (Dietary Reference Intake) is 0.36 grams of protein per pound (0.8 grams per kg) of body weight. For example, if your weight is 150 pounds then your protein intake should be a minimum of 56 grams per day. and if your weight is 165 pounds then your protein intake should be 62 grams per day.
Now, In this article, we will discuss some vegetarian food that is high in protein.
- Tofu: Tofu is a good source of protein and contains all the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals. You may find many varieties of tofu in the market. it can be silken, soft, firm, extra firm, or super firm. Every 100 g of Tofu contains 8 grams of protein.
- Lentils and Legumes: Lentils and legumes also have a good amount of protein and at the same time they are also high in fiber. The high amount of protein in legumes and lentils makes them a good substitute for meat.
- Green Peas: Green pea is also a legume that is high in protein. 1 cup of green peas contains 4 grams of protein and 8 grams of fiber.
- Quinoa: One cup cooked provides about 8 grams of protein. Quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own.
- Oats: Oats have 13 grams of protein in 1 cup. Oats are also rich in carbs and fiber, but also higher in protein and fat than most other grains. This means that oats are among the most nutrient-dense foods you can eat.
- Soymilk: Soy milk is a plant-based nondairy drink, which is often consumed as an alternative to milk. One cup of soya milk contains 7 a gram of protein.
- Chia Seeds: Chia seeds are edible seeds. 100 grams of chia seeds contains 17 grams of protein. You can use them in smoothies, shakes salads, etc.
- Nuts: Nuts like peanut, almonds, walnut, cashews, pistachios, etc are rich in protein and other nutrients values. Eating a handful of nuts daily will be very beneficial for your body and skin too.
- Fruits and Vegetables: Raw fruits and vegetables are also a good source of protein. You can eat avocado, peach, edamame, potatoes, green peas, grapefruit, brussels sprout, yellow sweet corn, fava beans, kiwi, jackfruit, etc.
- Greek Yogurt: 100 grams of yogurt contains 10 grams of protein. You can opt for epigamia greek yogurt.