Protein is a crucial macronutrient, made of amino acids that are responsible for the smooth functioning of our body. From repairing tissues to building muscles, skin, and organs. Since our bodies do not store amino acids, we need to source them externally.
According to The National Academy of Medicine, an adult must consume at least 0.8 grams of protein per kilogram of body weight every day. That means, if you weigh 140 pounds, you ought to have a minimum of 50 grams of protein per day.
As we know not all sources of food have equal amounts of protein. In our diet, two main sources of protein are, namely, plant and animal-based. While animal proteins have all 9 essential amino acids, plant proteins have at least one of them missing.
However, Vegetarianism or eating of a robust variety of high-protein vegetables can complete the amino acid profile. Therefore, in this blog post, we have gathered a list of best protein sources including vegetarian protein sources that must be a part of your diet.
Let’s begin with it:
1. Black Beans
If you prefer an inexpensive or a vegetarian protein source, then black beans are the right choice for you. Not only can they be prepared in multiple ways, but you can also use them as a versatile ingredient in various dishes.
Besides, plant-based good sources of protein are considered more sustainable compared to their animal-based counterparts. It is because increasing the production of animal protein is detrimental to the environment.
Moreover, black beans are a great protein-rich food for weight loss and hold excellent nutritional value.
One can never miss eggs while compiling a list of high protein foods in India. Whole eggs are an incredible source of antioxidants, healthy fats, vitamins, minerals and undoubtedly rich in protein.
When it comes to consuming pure protein, egg whites are a more suitable choice. However, you should have whole eggs so that you can get all the egg nutrition such as, essential vitamins, minerals, and healthy fats.
That said, people who are allergic to eggs must not consume them.
3. Chicken Breast
This animal-based, high-quality protein is versatile and easy to cook. It ranks high in popular protein-rich foods – and for good reason. Not only does it taste delicious but also contains 53 grams of protein along with other chicken nutrition.
If you want to consume most calories from protein, you should eat the chicken breast after removing the skin.
Cauliflower, a powerhouse veggie, is rich in potassium, folate, and protein. A cup of cauliflower will give you 2.5 grams of protein.
What’s more, is that it has only 31 calories per cup!
Hence, if you prefer a vegetarian protein sources with low-calorie & high protein, cauliflower takes the center stage.
When we talk about the best sources of protein, oats have their rightful place. They are quite easy to make and can be combined with nuts and fruits for more flavor and nutrition. However, you shouldn’t add sugar to the prepared oatmeal to achieve better health outcomes. Better mix it with honey instead of white sugar.