Protein rich Vegan foods

VEGAN Foods rich in protein

Proteins are one of the macro nutrient. Our body uses protein from food to build and repair tissues as well as make enzymes and hormones. Unlike carbohydrates and fats our body cannot store proteins, hence we need to take protein everyday. Lack of sufficient protein in the diet causes stunting, muscle wasting, weakens immune system. Proteins are made up of amino acids, our body requires 20 amino acids to grow and function normally. Though there are 20 amino acids only 9 amino acids are classified as essential amino acids because they cannot be synthesized by our body.

A healthy person requires 0.8-1gm protein/Kg ideal body weight per day.

• There is a fad theory that vegan/ vegetarian foods are poor sources of protein.
• As all vegan foods doesn't contain all essential amino acids, so one needs to take different foods rich in protein.

Studies have shown that people on vegetarian/ vegan diet are at a lower risk of certain diseases like cancer, Diabetes, Hypertension, Obesity and heart diseases. 

Eating plant based protein in place of animal protein has been found to reduce bad cholesterol and triglycerides. Eating plant based protein also helps in reducing carbon footprint. 

Here are some foods that are rich in protein: 

1. Edamame: Edamame beans are whole, immature type of soy beans. You can add these beans to your kitchidi, pulao, curries and upmas. 
   
   
   
2. Tofu & Tempeh: Both are made from soy. Tempeh is made from fermented soybeans. Soy products are among the richest source of protein in plant based diet. Tofu can be considered as a meat substitute. These soy products also contain good levels of calcium and iron. 
3. Lentils: These contain good amount of protein. Additionally they are also rich in fiber, potassium and iron.
4. Chickpeas: Cooked chickpeas are high in protein. They are very versatile when it comes to cooking.
5. Peanuts: Peanuts are also rich in good fats and helps in heart health. Peanut butter sandwiches are good source of protein snack.
6. Almonds: They are not only good sources of protein, but are also rich in Vitamin E which is good for skin and hair.
7. Quinoa: Quinoa is one of the plant based food which contain all essential 9 amino acids. One can add quinoa to their rice while cooking. Quinoa is also rich in iron.  
   
8. Chia seeds: These seeds are packed with heart healthy omega 3 fats and fiber. Chia seeds provide 2gm of protein per tablespoon. They can be taken in oatmeals, chia pudding and add it to your smoothies, also add chia seeds to the nut butters.
9. Hemp seeds: Like chia seeds hemp seeds also low in calories and provide 5 gm protein per tablespoon. We can add them to the smoothies. 
10. Oats : These are inexpensive and highly versatile foods. They are good sources of protein, carbs and fiber making it a whole grain food. Oat milk can also be taken in smoothies and lattes.
11. Beans: All your beans i.e Lima, pinto, kidney beans, Black beans etc. These beans are relatively cheaper and also very rich not only in protein but also rich in b-complex vitamins and fiber. Soak and refrigerate them, and use whenever required. 
12. Other vegetables: Vegetables like peas, spinach, asparagus, Kale, Broccoli are also fairly good sources of protein.