7 High Protein Foods To Add in your Daily Diet (Veg).

 Hello guys welcome back! Today I am here once again with a very demanding and popular topic that everyone is talking about whether they are connected with fitness industry or not, it doesn't matter because nowadays everyone is doing some fitness related stuffs like doing weight training , doing yoga, zumba etc. But if you want to live a healthy lifestyle doing all these stuffs is not enough you have to focus on our daily diet that is most important. Eating oily, spicy, exotic foods or meals after training sessions is not going to help you in achieving your fitness goals. When we are talking about daily diet, our meals are divide into three major nutrients or you can say macro nutrients i.e, carbohydrates, proteins, fats. Our daily meals contains all three macro nutrients in right proportions according to our goals, gender, age, weight and health.

Proteins are made up of building blocks called amino-acids. There are about 20 different amino-acids present in our body. Amongst these 20 amino-acids, 9 are essential amino-acids and 11 are non essential-amino-acids. Our body use these amino-acids to make new muscles, to repair damage muscles to make our bones stronger and to make new enzymes and hormones. 

When we are talking about including all these three macro nutrients in our meals especially in our indian meals this is a very challenging task for us. Indian meals mainly and majorly consists of carbohydrates and fats. The amount of protein in indian meals are very less until unless you are following some diet plan that's a very different case but I am talking about our daily regular meals. So in this blog I am going to solve this problem by providing you 7 vegetarian protein foods that you should add in your daily diet.

1. Lentils or Dals

Lentils or dals are excellent source of plant-based protein. Lentils are rich in fiber, potassium and folic acid which reduces the risk of cardiovascular diseases. Lentils also add minerals, vitamin to the diet and are excellent replacement for meats in your daily diet.

Protein content :- 18-20 gms per 100g.  

2. Mung Beans

Mung beans are rich in minerals, vitamins and a great source of plant-based protein. Mung beans contains amino-acids such as phenylalanine, leucine, isoleucine, valine, arginine etc. These amino-acids are those amino-acids that your body is unable to produce on its own. You can consume mung beans by boiling it or you can consume sprouted mung beans.

Protein content :- 24 gms per 100g.

3. Quinoa

Quinoa is a very good plant based protein. It is very similar to dalia and rich in fiber. Quinoa has many health benefits like:-

• It is rich in anti-oxidants as compared to other types of grains.
• Good source of manganese and manganese is very important for good metabolism.
• Good source of iron 
• Provides magnesium that helpful in more than 300 enzymatic reactions that occurs in our body.
• Good source of protein.

Protein content :- 9 gms per 100g

4. Almonds

Almonds are very popular tree nut in the whole world. There are many benefits of eating almonds daily:-

• Excellent source of anti-oxidants.
• High in vitamin E. It is helpful in formation of cell membranes in our body.
• Almonds can control blood sugar .
• Almonds are low in carbs and high in healthy fats, proteins.

Protein Content :- 6 gms per 28g

5. Chickpeas (chole)

Chickpeas contains wide range of nutrients including protein which is essential for our skin and muscle health. Chickpeas is easily available in our local markets and can be included in our daily diet. You can consume it as a salad with some vegetables or make a delicious chaat of it. Benefits of chickpeas are as follows:-

• It controls blood pressure.
• Good source of fiber and  fiber helps in controlling blood sugar level.
• It contains good amount iron, calcium that helps in making our bones strong.
• Chickpeas are rich in iron, potassium, magnesium, vitamin B, selenium. All these nutrients helps in our heart healthy.   

Protein Content:- 19gms per 100g

6. Soybean

Soybeans are the best plant-based protein if you compare it with others. The protein content of soybean is 50-60%. Soybeans contains various antioxidants and phytonutrients that led to many health benefits. You can consume soy in various forms like soy milk, tofu, soy sauce, soy flour etc. Some nutritional facts about soybeans:-

• Soybeans are excellent source of protein but quality of protein is not good as of animal protein.
• It contains good amount of fiber.
• Glycemic index of soy is low that means it doesn't  spike blood sugar level.
• Soybeans are good source of many vitamins and minerals like vitamin K1, phosphorus, manganese, copper and vitamin B1.
• It also contains some bio-active compounds like isoflavones, phytic acid. Isoflavones is a type of plant estrogen similar to estrogen present in females body but with much weaker effect.

Some point to remember when consuming soy products:-

• Soybeans and soy products both contains isoflavones which is a plant estrogen similar to estrogen present in human body . estrogen is a female sex hormone that is responsible for changes in female body like breast enlargement. Isoflavones attach with estrogen receptors and performs estrogenic functions. It can also increases body's estrogen level which is good for females but not good for males as it is a female sex hormone and if estrogen levels in males body increases it can causes some problems like man boobs. So, it is recommended to consume it in a limit like 80-100gms a day. 
• Bio-availability of soybean is around 60-65% which is not that good as compared to other protein sources.

Protein content:- 52gms per 100g

7. Indian Cottage Cheese (Paneer)

Paneer is a great source of protein because it is low in calorie and high in protein content. It has several health benefits like:-

• It contains vitamins D and calcium that reduces the risk of breast cancer.
• It helps in building our teeth and bones strong.
• It helps in weight-loss program as it is low in calorie .
• Makes our immune system strong.

Protein Content:- 22-23gms per 100g. 

         

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