A vegetarian’s guide to protein

What is one thing that every vegetarian is concerned about? Protein intake.

If you are gymming, you probably are an expert already on what kind of protein powder is best for you if you are a vegetarian. A higher protein diet is necessary for muscle building, repairing of muscles, skin and hair health.

It is very easy to calculate the amount of protein you require in a day. Multiply your weight (in kgs) by 0.8. For example, if your weight is 50 kgs, then your protein intake requirement is 50x0.8 = 40 grams of protein.

Contrary to popular belief, many vegetarian sources of protein contain amino acids naturally that help the human body to absorb protein from our diet.

Things to remember while planning your protein-rich vegetarian diet:

• Take protein rich foods right after exercise or heavy work out.

• Distribute the protein intake over all meals.

• If you feel tired, fatigued or hungry shortly after you have had your meal, increase protein intake.

• If you are pregnant, breast feeding, or an athlete, you will need more protein than others.

• Pair protein with carbs and other important nutrients like B12, Vitamin D, and iron.

Best plant based protein sources:

1. Lentils: Lentils are an excellent source of protein and carbs. A cup of lentils amounts up to 50 per cent of fiber intake. A variety of dishes can be cooked using lentils and paired with vegetables and rice. Eating lentils promote good gut bacteria and are easy to digest. Examples: Masoor dal, Moong dal, Toor dal, Chana dal.

2. Green peas: Green peas have got a bad rep and are often used in the vegetarian diet as a side dish but they are an excellent source of iron, Vitamin B5 and protein. Another excuse to eat green peas paratha, pav bhaji and mutter paneer.

3. Nuts: Grab a handful of nuts like almonds, pistachios, and peanuts to add protein to your diet. Soak them overnight or eat them with morning breakfast, your choice!

4. Soy milk: Milk that is made from soybeans and fortified is an excellent source of protein and alternative to cow’s milk. As soy milk does not naturally contain Vitamin B12, try to get the fortified soy milk from the nearest supermarket. It is a good idea to opt for an unsweetened option.

5. Seeds: Seeds are superfood of a protein rich vegetarian diet. Munch sunflower seeds, flax seeds, chia seeds or pumpkin seeds for a snack. You can also use these seeds with oatmeal.

Other sources of protein which are not readily available in India are tofu, hemp seeds, asparagus, Brussels sprouts.

This list is to encourage vegetarians to continue to eat healthy. Lack of protein is far from a norm to be a vegetarian.