Recent surveys in India have revealed that the protein content in Indian diet is inadequate in a sizable population. It is important therefore, for Indians, to find out how to get a high protein diet from usual Indian food stuff. We discuss below the best vegetarian protein sources in Indian diet and their special characteristics
Protein foods can be divided into non milk and milk protein foods, of which non-milk proteins are discussed below. The non-milk protein foods for vegetarians include dal (pulses), dried beans, nuts, and soy products . To know about milk protein sources click here
In fact in western diets, dried beans and legumes are looked at as substitute of breads/cereals !
Nuts are also considered protein foods, and are good sources of potassium, magnesium, dietary fiber, vitamin E and phytosterols, therefore good for heart health, but they are high very calorie dense, therefore you have to keep the portion sizes appropriate for their calorie intake level, otherwise they can get calorie overload
Make nuts a part of your diet, but be careful to replace empty calories (e.g. unhealthy snacks) with nuts, rather than adding nuts on top, since nuts are calorie dense food
1 oz of nuts is equal to
To know more about nuts, read also ‘Nuts: do they make you healthy or fat?‘
Tip 3: Have whole eggs in moderation, try switching to ‘smart eggs’
To know about how much protein is needed and safe for the body, go to ‘Protein why do we need them and how much is good?
In summary, soya products and nuts are some of the best vegetarian protein sources. Replacing some of your carb foods (rice or white bread) with these will help you make your diet a high protein diet.
Also, grains, other than wheat and rice have higher protein content than these two staples, adding them in your diet and eating less of rice help you get a high protein diet. Check out: Healthy grains for Indians
CHECK OUT: Our references for recommendations on diet