You must have often heard that if you want high protein, then start eating meat, fish, and eggs. But you will be surprised to know that there are many sources of protein in vegetarian food which are more than eggs and chicken. Carry high protein. In such a situation, if you are stopping non-veg food to avoid bird flu, then you do not need to worry about your health. Protein is an element made from oxygen, hydrogen, and nitrogen, which makes the body strong from both inside and outside. Protein strengthens the muscles of our body as well as strengthens the bones. Apart from this, it keeps the blood function right and also makes hair and skin beautiful. So here we tell you about some such vegetarian high protein foods which have more protein than eggs and meat.
Some high veg protein sources with low carbs:-
Vegetarian people can consume soy to meet the protein requirement in their bodies. Soy is considered a good source of protein. Soy is full of protein and has a good amount of nutrients like calcium, iron, and magnesium. It is low in fat, it can also be a good option for a weight loss diet. Tofu is also a good source of protein which can be included in a vegetarian diet. Tofu is made from soybeans, which are one of the best plant-based protein sources. You can consume tofu in your daily diet.
Soybean Nutrition Facts
The following nutritional information for 3.5 ounces (100 grams) of soybeans has been provided by the USDA.
2. Skim Milk
Skim milk is high in protein and contains more than 40% fewer calories than whole milk. More than 20 different amino acids are used by your body to support basic bodily functions. Skim milk is a complete protein source, which means it contains all of the essential amino acids. Although skim milk is an excellent source of protein, it contains other ingredients that make it unhealthy in large quantities.
According to the Dietary Guidelines for Americans 2010, your diet should contain 10 to 35 percent protein calories. Protein contains 4 calories per gram, so if you eat 2,000 calories per day, you’ll need 50 to 175 grams of protein per day. Specific requirements vary depending on your level of activity. For example, if you work out on a regular basis, you will most likely require more calories and thus more protein than someone who is sedentary. If you lead an active lifestyle, you should adhere to the higher end of the range; if you do not lead an active lifestyle, you should adhere to the lower end of the range.
3. Green Moong Dal
Moong dal is beneficial for health in many ways and is a good source of protein, but non-vegetarians consider chicken preferable. Know here that by eating which of the two things you get more protein.
Compared to moong and cooked chicken, moong has less cholesterol than chicken. Both chicken and moong are high in calories, potassium, and protein, but moong has 7.9 times less saturated fat than chicken.
4. Whey Protein
Whey Protein is considered to be the best source of protein. This is a product made from milk, whey protein is called high quality protein because it is made from pure whey. The body gets plenty of amino acids from whey protein. The digestive system becomes strong by its consumption. Fat and carbs are negligible in whey protein. Protein-rich whey is also prepared by making it from soy, whey, and peas. Whey protein is best for vegetarians.
Apart from whey protein, if you are getting protein from other sources as well, then you should consume only 1-2 teaspoons of whey powder daily. Yes, if there is a lack of protein in your diet or there is no other source, then you can take 2 or more scoops of whey protein. If you are consuming whey protein, then definitely consult your fitness trainer or nutritionist at least once. Consuming too much whey protein can also harm the body.
These are all with low fat and carbs and with high protein, I could have mentioned the paneer, lentils pulses peanut butter, etc but you will get some amount of fat and carbs in these foods. So try the above foods and share your feedback
I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.