Top 20 Protein Sources For Vegetarians

For as long as we have existed, the role of protein in our diets has been integral to our survival and health. From early hunter-gatherers consuming wild game to modern-day athletes consuming protein supplements, the relationship between protein and human beings has evolved over time. 

Human cells love these magical molecules that shape their creation and maintain them. They play a crucial role in a wide range of biological processes. From building and repairing tissues to supporting immune function and aiding in the production of enzymes and hormones, protein is a fundamental part of what makes us human. 

However, when it comes to vegetarian and vegan diets, finding high-protein vegetarian foods becomes an uphill ride for many because they are not aware of the various options. 

In this article, we’ll discuss briefly on protein, its importance, and the top 20 protein sources for vegetarians with protein content in them.  

Why is protein important for vegetarians?

Recently, a shift is being seen in the global diet. People are increasingly shifting toward a vegetarian diet. Doctors today increasingly recommend vegetarian diets due to the numerous health benefits associated with them. Studies have shown that vegetarian diets can lower the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. 

Vegetarian diets are also associated with lower levels of inflammation, lower body weight, and better gut health. Let’s look at the many benefits of protein for vegetarians:

• Proteins are the building blocks that help in the growth of muscles, bones, skin, hair, and other tissues.
• When it comes to digestion, enzymes play an important role. The better the health and quality of these enzymes, the better the human metabolism and overall health. Proteins are necessary for the production of enzymes.
• Many hormones in the body are made up of proteins, including insulin, which regulates blood sugar levels. Vegetarians need to consume enough protein to support hormone production.
• Immunity has been tossed well after the onset of Covid. Proteins are vital for the production of antibodies, which ultimately strengthens immunity.
• Many neurotransmitters, which are important for brain function, are made up of proteins. Vegetarians need to ensure they consume enough protein to support optimal brain function. This helps us think creatively and allows us to comprehend excellent articles like this.
• And most importantly, protein helps in managing weight by helping you feel full. This provides a person with that dreamy athletic look. 

However, a vegetarian diet usually suffers from a lack of protein. It is partly because of a lack of protein content and partly because of a lack of knowledge. But we are here to provide you with the required help. 

Protein is made up of amino acids, which are essential for building and repairing tissues in the body.

Let’s first understand the difference between plant protein and animal protein. 

Plant Protein vs Animal Protein

Plant protein and animal protein are two different sources of protein that can be consumed by humans. Animal protein is typically found in meat, poultry, fish, eggs, and dairy products, while plant protein can be found in a wide range of foods, including legumes, nuts, seeds, whole grains, and vegetables.

While animal protein can provide all the essential amino acids that the body needs, plant protein sources can also provide all of the essential amino acids when consumed in the right combinations. In fact, a well-planned vegetarian or vegan diet can meet all of the protein needs of most people, including athletes and bodybuilders.

The human body contains around 10,000 different types of proteins, each with a unique function.

Moreover, plant protein sources can have several advantages over animal protein sources. They are often lower in saturated fat and cholesterol, which can help reduce the risk of heart disease, and higher in fibre, vitamins, minerals, and antioxidants, which can help support overall health.

What happens when you don’t eat enough protein?

Proteins are essential molecules that play foundational roles in our bodies. These molecules, as understood earlier, help in the growth of muscles, bones, and other tissues; increases immunity; improve digestion by enhancing digestive enzymes; regulate hormones and emotions; and perform other vital functions. Excluding vegetarian protein sources gradually derails the normal mechanisms of our body.

Here is what happens when we don’t take enough protein:

• First few days: You might not be able to notice visible changes in your body after you stop taking enough protein. However, deep under the canopy, negative changes start happening. You might start feeling a lack of energy in your body. 
• After a week: Because protein help in sustaining vital body functions, a lack of protein in the diet pushes the body to use its protein reserve to maintain basic body functions. The muscle tissues are broken down into nine essential amino acids.
• Second week: You might start seeing visible changes in your immunity as the digestive system will suffer. The main digestive enzymes are supported by protein; a lack of protein means the body’s inability to completely digest the food.
  • Skin, nails, hair, etc. will start becoming brittle.
  • Wounds take longer to heal;
  • Lack of appetite;
  • Immune system becomes vulnerable to infections and diseases.
•  After 15 days: By this point, your body likely must have depleted its essential protein reserves. Now, your bones might start becoming brittle. This will make an individual more prone to fractures and osteoporosis. 
• After 21 days: Long-term protein deficiency can lead to serious health problems, including organ damage, stunted growth, and even death in extreme cases. In children, protein deficiency can cause developmental delays and cognitive impairments.

Consuming too much protein can put a strain on the kidneys and increase the risk of dehydration.

Among the three essential molecules (protein, carbs, and fats), proteins are considered to be the most important. Not only children, but protein must be an irreplaceable part of anyone’s diet. Let’s now look at how, as a vegetarian, you can find enough vegetarian protein sources to fulfil your protein needs.

Top 20 Protein Sources for vegetarians (with protein content)

Plants, although a preferred dietary source, do not contain enough protein as compared to animals. It is because plants use protein for different purposes than animals. While animals use protein primarily for structural purposes (such as building muscle), plants use protein for a variety of functions such as energy storage, cell division, and enzyme production.

Protein in the high protein vegetarian foods usually comes from a few different sources:

• Legumes
• Grains
• Nuts and seeds
• Dairy and dairy alternatives
• Vegetables and fruits

Some plants, such as soybeans and quinoa, are considered “complete proteins” because they contain all nine essential amino acids.

Let’s discuss these categories one by one.

1. Legumes as protein source

Legumes – which are a family of plants that give beans, peas, lentils, peanuts, etc. – are often considered the best competitor of animal-based protein sources. Their seeds, which are often called lentils and pulses, are edible and are much preferred by vegetarians throughout the world. 

Top 5 legume protein sources

2. Grains as protein source

Grains, often called cereals, have been a staple diet of many cultures across the world. Belonging to the grass family, grains are also a significant source of carbs, fibre, vitamins, and minerals in the human diet. 

Top 5 grains protein sources

Walnuts contain all 9 essential amino acids.

3. Nuts and Seeds

Nuts are dearly loved throughout the world for being a superfood. It is often recommended in high-protein vegetarian foods for its other benefits. Often considered nature’s powerhouse, not only are nuts delicious, but they are also packed with essential nutrients, vitamins, and minerals. When looking for the best vegetarian protein sources, never forget to include nuts and seeds.

While they are often recognized for their healthy fats, they also provide a good source of protein, making them an excellent addition to a vegetarian or vegan diet. From almonds to chia seeds, the options are endless, and each type of nut and seed has its unique nutritional profile.

Top 5 nuts and seeds protein sources

Hemp Seeds do not contain THC compounds and thus don’t make one feel high.

4. Dairy and Dairy Alternatives

Dairy products have long been touted as good sources of protein, but not everyone can or wants to consume them. Fortunately, there are now many delicious dairy alternatives that also provide high amounts of protein. From plant-based milk to vegan cheese, the options are endless.

Top dairy protein sources

Also read – Health benefits of eating paneer

5. Vegetables 

When it comes to getting enough protein in our diets, vegetables, and fruits may not be the first foods that come to mind. However, many plant-based foods are rich in protein, making them an important part of a well-balanced diet for vegetarians and non-vegetarians alike. From leafy greens to tropical fruits, there are many delicious and nutritious options for those looking to boost their protein intake from plant sources.

Top 5 vegetable protein sources

Apart from all these food, here is a list of top high-protein vegetarian foods (irrespective of their categories) in terms of their protein content:

For a healthier diet, you must not depend on one food source. Try to have a variety of foods.

How to incorporate protein sources into your vegetarian diet

Knowing about protein-rich foods is one thing, incorporating them into the diet is another. Most people start their day with a terrible diet. This gradually impacts the lifestyle and overall health. High-protein vegetarian foods should be thoroughly blended with other foods. Not only do they become delectable, but they also keep the heart healthy.

Here are a few tips on how to include protein-rich foods in the vegetarian diet:

• Start your day with a protein-packed breakfast: Add sources like tofu, tempeh, or legumes to your breakfast, such as scrambled tofu or lentil pancakes.
• Snack on nuts and seeds: Nuts and seeds are heaven for snacksters. Keep a stash of nuts and seeds such as almonds, peanuts, chia seeds, or pumpkin seeds, to snack on throughout the day. 
• Add beans and legumes to your meals: Incorporate lentils, chickpeas, kidney beans, or black beans into your meals, such as in soups, salads, or curries.
• Include whole grains: Whole grains like quinoa, brown rice, and oats, contain some protein and can be added to meals or used in recipes like veggie burgers. 
• Use meat alternatives: Meat alternatives like seitan, tempeh, or tofu can be used in place of meat in recipes like stir-fries, stews, and sandwiches.
• Try plant-based protein powders: Plant-based protein powders like pea, soy, or hemp can be added to smoothies or used in recipes like protein bars.
• Experiment with new recipes: Explore new recipes and experiment with different protein sources to keep meals interesting and varied.

Protein-rich vegetarian recipes 

There flows a misconception throughout the world that as a vegetarian, you cannot make protein-rich delicacies to serve your appetite. This surely stands true, but only when you lack knowledge. Here are two delicious lip-smacking recipes that you can make using high-protein vegetarian foods.

1. Chickpea Curry

Chickpeas have been used regularly in Indian cuisine for their many benefits. Apart from being one of the best vegetarian protein sources, chickpeas also are rich in fibre, have a low glycemic index, help in reducing heart diseases, and are rich in vitamins and minerals. Here is how to make steaming-hot chickpea curry that you can either eat with wild rice or grain-made tortillas. 

Ingredients:

• 200-gram chickpeas, drained and rinsed
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch fresh ginger, peeled and grated
• 1 can chopped tomatoes
• 2 cups fresh spinach
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp turmeric
• 1/4 tsp cayenne pepper
• Salt and pepper to taste
• 1 tbsp vegetable oil
• Fresh cilantro for garnish

Instructions:

• Soak chickpeas overnight in normal water.
• Drain the chickpeas thoroughly in the morning.
• Put drained chickpeas, add water, and pressure cook for 10 whistles.
• Heat the oil in a large pan over medium heat. Add the onions and sauté for a few minutes until softened.
• Add the chopped tomatoes and bring them to a boil. Reduce heat to low and simmer for 10-15 minutes, or until the sauce has thickened.
• Add the garlic and ginger and cook for another minute or until fragrant.
• Add the chickpeas, cumin, coriander, turmeric, cayenne pepper, salt, and pepper and cook for another 2-3 minutes, stirring occasionally.
• Add the spinach and cook for a further 2-3 minutes or until wilted.
• Serve hot, garnished with fresh cilantro. Enjoy!

2. Soya Chunks

Nothing matches the protein content as that of soya chunks. Not only is it inexpensive, it contains nearly 50g of protein per 100 grams, which is of the protein content in high-protein vegetarian foods. Also known as soy meat or textured vegetable protein (TVP), it has an interesting history that can be traced back to the mid-20th century. The main purpose behind this was to help the low-income group have enough protein in their diet. The SPRA (Soya Production and Research Association) introduced soya chunks in 1972. 

Here is how to make delicious soya chunks:

Ingredients:

• 1 cup soya chunks
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch fresh ginger, peeled and grated
• 2 tomatoes, chopped
• 1 green chilli, chopped
• 1 tsp cumin seeds
• 1 tsp ground coriander
• 1/2 tsp turmeric
• 1/4 tsp cayenne pepper
• Salt and pepper to taste
• 1 tbsp vegetable oil
• Fresh cilantro for garnish

Instructions:

• Rinse the soya chunks in water 2-3 times and then soak them in warm water for 10 minutes. Squeeze out the excess water and set it aside.
• Heat the oil in a pan over medium heat. Now, add the cumin seeds and fry for 30 seconds until the aroma comes.
• Add the onions and sauté for a few minutes. Wait until they turn golden brown.
• Add the minced garlic and ginger and cook for another minute until fragrant.
• Add the chopped tomatoes and green chilli and cook until the tomatoes are soft and mushy.
• Add the soya chunks, ground coriander, turmeric, cayenne pepper, salt, and pepper to the pan. Mix everything well and cook for 10-15 minutes, stirring occasionally.
• Add a cup of water to the pan and let it cook for another 5-10 minutes until the soya chunks are cooked and tender.
• Garnish with fresh cilantro and serve hot with rice or roti. Enjoy!

Is too much protein bad for your health?

Although protein is vital to health, consuming too much can have ill effects. Too much protein can be bad for your health if consumed in excess amounts over a long period of time. The recommended daily intake of protein varies depending on age, sex, weight, and activity level, but generally, adults should aim to consume 0.8 grams of protein per kilogram of body weight per day.

The protein in our bodies can also serve as a source of energy when carbohydrates and fats are not available.

Consuming excessive amounts of vegetarian protein sources can put a strain on your kidneys and liver, as they are responsible for breaking down and eliminating excess protein from the body. This can lead to dehydration, kidney damage, and other health problems. Also, diets that are high in protein may be low in other important nutrients such as fibre, vitamins, and minerals, which are essential for maintaining overall health and preventing chronic diseases. 

The people of Ogimi village in Okinawa attribute their longevity, which is one of the highest in the world, to a rich supply of whole, nutrient-dense, and high-antioxidant foods.

Conclusion

Protein is a vital nutrient for vegetarians and vegans to ensure they are meeting their daily nutritional requirements. A diet high in protein vegetarian foods such as soybeans, lentils, tofu, chickpeas, quinoa, peanuts, black beans, chia seeds, green peas, pumpkin seeds, edamame, etc., can provide the necessary amino acids and support muscle growth, repair, and maintenance. By incorporating these high-protein vegetarian foods into their diet, vegetarians can maintain a healthy, balanced diet that supports their overall health and well-being. 

Know that protein alone is not enough to lead a healthier and stronger lifestyle. An excellent diet contains ingredients from a variety of sources. An excellent diet is one that includes ingredients from a variety of sources, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Each food group provides a unique set of nutrients that are essential for optimal health and well-being.