Protein in is perhaps the most crucial macro nutrient that helps the body work in a perfect way. It’s the one from which muscles, tissues, enzymes, and hormones are made. Hence, its intake enables various functions to be realized, including muscle repair, metabolism boosters, improvements in immunity, and stabilization of energy. Whether you are targeting either muscle building, weight loss or gain, or attainment of a healthy lifestyle, this is only possible with enough proteins taken through a balanced diet. On the other hand, vegetarians may not easily find the best sources of veg protein supplements for the intake of proteins within their diet.
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Benefits of having adequate protein in your diet
- Repair and growth of muscles: Protein aids in the construction and repair of tissues, especially after working out, leading to muscle growth and faster recovery.
- Management of weight: Protein control weight by a feeling of fullness and satiety thus reducing hunger.
- Boosts Metabolism: Protein aids in reducing fat and weight loss by increasing metabolic rate.
- Improved Immune functions: For production of antibodies and other immune system components protein is essential.
- Improved bone health: Protein reduces the risk of fractures, especially in old ages by strengthening bones.
- Skin, hair and nail health: Protein keeps skin, hair and nails healthy and supports their growth.
Benefits of Veg Protein Supplements Over Other Protein Supplements
- High in Fiber: Veg protein supplements sources like lentils and legumes contain most of their natural fiber, which helps in better digestion and satiety. Animal-based protein supplements typically don’t have this benefit.
- Low Saturated Fat: Most of these proteins derived from legumes, peas, and peanuts. So these are almost saturated fat-free, therefore, heart-friendly; compared to animal-based protein sources.
- Crude Nutrient Density: Veg protein supplements Sources are rich in some essential vitamins, minerals, and antioxidants. For example, Black Urad Daal and Green Moong Daal are full of iron, magnesium, and folate which support the functions of the body.
- No hormone or antibiotic added: Whey and others similar animal-based protein supplements may contain hormones or antibiotics used in raising of livestock. Vegetarian sources are completely hormone free and antibiotic free.
- Green: Plant based sources of proteins uptake fewer natural resources and thus cause less harm than animal based proteins to the environment.
- Better Control of Weight: Plant based proteins are preferred by wight loss seekers as they are low in calories and fat.
Here are 6 best veg protein supplements with their nutrient profile, Protein content and how to incorporate them into your daily diet:
6 Best Veg proteins
1. Black Urad Daal:
This is a nutrient rich legume commonly used in India. It is really a very good source of protein for vegetarians who are interested to increase their protein intake through their daily diet.
Nutritional Content (Per 100g cooked):
- Protein: 25g
- Fiber: 18g
- Iron: 7.6mg
- Calcium: 138mg
- Folate: 381µg
Use in your diet as:
• Daal Curry: Mix cooked Black Urad Daal with spices for the most delicious curry.
• Dosa and Idli Batter: Mix with rice to form the dosa or idli batter; South Indian popular breakfast foods.
• Salads: Boil and add to salads to increase protein levels.
Benefits:
• It’s a complete protein because of high essential amino acid levels.
• It aids in digestive health since it’s fiber-rich.
• Helps elevate iron levels; the person suffering from this will have higher chances of overcoming the situation.
2. Green Moong Daal (Green Gram)
Green Moong Daal is the other protein powerhouse. It is light and rich in vital nutrients. It’s also easily digestible than black urad daal.
Nutritional Content (Per 100g cooked):
• Protein: 7g
• Fiber: 7.6g
• Folate: 159µg
• Magnesium: 48mg
• Potassium: 369mg
Use in your diet as:
• Daal Soup: Prepare a light soup made using turmeric, cumin, and coriander.
• Sprouted Salad: Sprout the moong dal and use it in salads as a crunchy, protein-rich addition.
• Quid: Mix with rice to prepare quid, an easy to digest comfort food.
Benefits:
•Excellent to lose weight with low-calorie and high-fiber content.
•Helps repair muscles and the immune system.
•Digestive friendly so can be used by anyone with a sensitive stomach.
3. Bhuna Chana (Roasted Gram)
Bhuna Chana, roasted chickpeas, is crunchy, great in taste, and is full of protein and fiber content.
Nutritional Content (Per 100g):
•Protein: 20g
•Fiber: 17g
•Iron: 4mg
•Magnesium: 115mg
•Vitamin B6: 0.3mg
Use in your diet as:
•Snack: Plain, enjoy them roasted as a healthy snack.
• Chaat: Grind together chopped onions, tomatoes, and spices to prepare a spicy, tangy chaat.
• Bhuna Chana atta: Grind Bhuna Chana into flour to prepare rotis and drinks.
Benefits:
• Has high protein thus excellent as a snack during muscle recovery .
• Is rich in fiber for a good gut and as a digestive aid.
• Relatively low on fat and useful in weight management.
4. Milk & Its Products (Curd, Paneer, Ghee)
Milk, curd, paneer (Indian cottage cheese), and ghee are good source of proteins and many other nutrients.
Nutrition Content:
•Milk (Per 100 ml): 3.4g of protein
•Paneer (Per 100g): 18g of protein
•Curd (Per 100g): 4.3g of protein
Use in your diet as:
•Paneer Curry: Make paneer in tomato or spinach-based gravies.
•Curd Smoothies: Combine curd with fruits and honey to create a cool, protein-packed smoothie.
•Ghee on Rotis: Spread a dollop of ghee on chapatis to provide it with healthy fat and flavor.
Benefits:
•It is a complete protein having all the amino acids.
•It is rich in calcium, and thus the bone and dental health .
•Probiotic curd in curd improves the gut, hence digestion.
5. Green Peas
Green peas are a highly versatile legume that have high protein, fiber, and micronutrient counts.
Nutrition Content (Per 100g cooked)
•Protein: 5g
•Fiber: 5.5g
•Vitamin A: 765 IU
•Iron: 1.5mg
•Folate: 65µg
Use in your diet as:
• Pea Soup: Stew with boiling peas with herbs.
• Mixed Vegetables: Mix it in stir-fries or curry.
• Pea Salad: Add to salad with other veggies, and the dressing needs to be very light.
Benefits:
• Potassium-boosted heart health.
• It is rich in a wide range of vitamins and minerals, hence increases immunity and overall health.
• Very low in calories, makes it ideal for weight loss.
6. Peanuts
Though considered a nut, peanuts are legumes and one of the richest sources of veg protein supplements.
Nutritional Content (per 100g)
•Protein: 26g
•Fiber: 8.5g
•Healthy Fats: 49g (largely unsaturated)
•Magnesium: 168mg
•Vitamin E: 8mg
Use in your diet as:
•Peanut Butter: Apply peanut butter on toast or mix it with smoothies for a protein high.
•Roasted Peanuts: Munch on roasted peanuts.
•Peanut Chutney: Cook chutney to go with your meals.
Benefits:
• High protein content; excellent for muscle growth and recovery
• Peanuts provide healthy fats that work for heart health.
• The peanuts help keep you full longer, so it’s good for weight management.
Conclusion:
So you must introduce veg protein supplements sources like Black Urad Daal, Green Moong Daal, Bhuna Chana, Milk & Its Products, Green Peas, and Peanuts in your diet every day to make additional provision to the body of so many nutrients. They carry proteins and healthy benefits to help maintain the health of humans’ intestine, heart, and bones. Not to mention that plant-based protein sources have better environmental consequences and can be as good, if not even better, than their animal-based counterparts.
Add these veg protein supplements to your diet, and make sure that it forms a balanced and nutritious meal.