Introduction
Are you seeking effective alternatives to eggs for your protein intake? Dive into this comprehensive guide where we unravel five incredible vegetarian foods that are not just rich in protein but also surpass eggs in nutritional benefits. From boosting metabolism to enhancing skin glow, the advantages of these protein sources are manifold.
Why Look Beyond Eggs for Protein?
Commercially produced eggs are often not as healthy as they appear. Modern studies indicate that eggs from hens in unfavorable conditions are nutritionally deficient. Moreover, these hens frequently receive antibiotics, leading to antibiotic resistance among consumers. Thus, exploring vegetarian protein sources becomes imperative for health-conscious individuals.
1. Urad Dal and Green Moong Dal: The Protein Powerhouses
Urad dal, with a remarkable 15 grams of protein per katori (bowl), stands out in the vegetarian world. Rich in magnesium, manganese, and zinc, it supports muscle relaxation, body strength, and testosterone levels. However, its heavy digestibility can be countered by adding hing (asafoetida) and tej pattar (bay leaf) during cooking.
Alternatively, green moong dal offers a digestible option for all ages, packing 14 grams of protein. From a regular dal, sprouts, cheela, to halwa, its versatility is impressive.
Why Prefer Dals Over Eggs? Consuming more than one egg daily can raise diabetes risk by 23%. In contrast, daily lentil consumption may reduce diabetes risk by 20%. With the Indian kitchen's treasure trove of Matki, Kulthi, Rajma, and Chholle, you're investing in fiber-rich, protein-packed meals.
2. Bhuna Chana: The Snack That Packs a Punch
With an astounding 22 grams of protein per 100 grams, bhuna chana (roasted chickpeas) stands superior. The roasting process eliminates anti-nutrients, ensuring better protein absorption. It's a favorite among Indian wrestlers and a healthier snack option compared to commercial products.
Incorporating Bhuna Chana in Your Diet You can consume bhuna chana with the skin for maximum fiber or relish it as sattu (powdered form), offering 7 grams of protein per scoop. Sattu is a natural, low-glycemic index protein powder, devoid of the artificial sweeteners present in whey proteins.
3. Milk: A Versatile Protein Source
A glass of milk provides 10 grams of quality protein and an abundance of vitamin D, B12, CLA, and omega-3 fatty acids. Its versatility extends to various by-products like paneer (cottage cheese) and dahi (yogurt), contributing significantly to your protein intake.
Milk-Based Post-Workout Shake Combine milk with a scoop of chana sattu and a banana for a nutritious, desi post-workout shake. Research shows that milk consumption post-exercise decreases muscle damage and promotes repair.
4. Green Peas: A Complete Protein Vegetable
Green peas are a rare complete protein source among vegetables, containing all nine essential amino acids. They match whey protein in quality, as indicated by scientific studies. Incorporate them into various dishes for a tasty protein boost.
5. Peanuts: The Underestimated Protein Gem
Surpassing almonds, cashews, and walnuts, peanuts offer the highest protein amount—7 grams per handful. Despite being a primary healthy fat source, peanuts have been recognized for their muscle mass and strength enhancement properties.
Optimal Peanut Consumption
Enjoy them as snacks, add them to recipes, or consume as peanut butter. But moderation is key—15-20 peanuts or two tablespoons of peanut butter per day are sufficient.
How Much Protein Do We Need?
Ayurveda emphasizes food digestibility over isolated macronutrient consumption. High protein obsession can harm the body due to its complex digestibility. The China Study, spanning 22 years, recommends 5-10% of daily calorie intake from protein, easily achievable with a regular Indian diet.
Conclusion: Opt for Healthier Proteins
Whether your fitness goals demand a high-protein diet or you're just looking to maintain a healthy lifestyle, these five vegetarian protein sources are your go-to options. Just as protein enhances inner health and skin glow, choosing healthier, toxin-free external care products, like Mamaearth’s moisturising lotion for babies, is crucial for your well-being.
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