Vegetarian Sources Of Complete Protein

By Nmami Agarwal     29-Jan 2019

Vegetarian Sources Of Complete Protein

It is wide spread myth that to get your daily dose of protein intake, you need to rely on animal products like chicken, lamb, beef, fish, pork, poultry or dairy. It is like underestimating the proteinaceous power of a complete vegetarian meal, especially from the plant-based products. Although animal products are good sources of complete protein, but they also come with their own share of fats. So, keeping everything in mind- we bring you a guide on vegetarian sources of complete protein that can be incorporated by both vegetarians and non-vegetarians or even vegans to get their recommended daily dose of proteins.

What is a complete protein?

Protein is made up of various amino acids, which are called the building blocks of protein. There are more than 40,000 different proteins in the body and surprisingly only twenty amino acids are required to build all. Out of these twenty amino acids, your body can synthesize eleven and requires nine from external dietary sources and hence they are called “essential” amino acids. A complete protein or whole protein is a food source that contains an adequate proportion of each of the nine essential amino acids necessary in the human diet. The nine essential amino acids are- histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Let’s find out some amazing sources of complete protein-

  • Quinoa – Quinoa comes from the seeds of spinach like green leafy plant and contains about eight grams of protein per serving. You can use quinoa in place of rice, you can make porridge out of it or you can grind it to a flour to be added with your regular flour. Quinoa is low in glycaemic index and is free of gluten and thus is an excellent dietary source with people suffering from Diabetes or Coeliac Disease. That’s not all, because of quinoa’s nutritional properties NASA scientists have been looking at it as a suitable crop to be grown in outer space.
  • Buckwheat – Buckwheat is known as “kuttu” in India and is a favourite amongst people who observe fasting especially during the navratras. But not just during the fasting phase, the humble buckwheat can be incorporated in your diet in variety of ways all year round pertaining to its complete protein attribute. Cooked buckwheat provides around 5.7 grams of protein per serving. It is also a rich source of Iron, Vitamin B, Zinc, Manganese, and Potassium. They also contain a plant pigment known as Rutin that can specifically protect against varicose veins. You can make buckwheat porridge by soaking buckwheat groats overnight and cooking them the next morning. You can use “kuttu ka aata” to make chapatis. You can also top your soups or salads with buckwheat or make baked buckwheat veg cutlets.
  • Soy – Half cup of soybean in the form of Tofu provides ten grams of complete protein. Soy foods are naturally cholesterol free and are low in saturated fatty acids. They are also excellent sources of calcium and iron. Calcium helps in maintaining bone and joint health, also regulation of blood pressure. Iron helps in carrying oxygen to various body tissues. Soy also contains isoflavones which can help fighting osteoporosis, and lower the levels of bad cholesterol (LDL). However, women suffering from hormonal issues like Thyroid disorders or PCOD/PCOS need to keep a check on their soy intake because isoflavones can mimic the activity of female hormone estrogen. You can make soy curry and have it with rice, or you can consume soy in the form of tofu, tempeh or homemade soy milk.
  • Rice with beans / pulses- Rice and Dal both are good sources of protein, but are also incomplete in terms of essential amino acids. Legumes generally lack methionine and cysteine while rice lacks lysine. Hence combining rice with legumes makes a perfect combination of a complete protein meal. A combination of approximately 20 percent lentils to 80 percent rice has all the essential amino acids. This humble combination also provides fibre to aid digestive health, Vitamin B for maintenance of glucose metabolism and nerve function, and magnesium that is essential for calcium absorption and heart health. Consume your rice with a variety of legumes like red/ green lentils or red/black kidney beans to obtain the maximum benefits of a complementary protein meal.

 

Over to You:

A healthy diet is all about knowing how to balance various nutrients. When in doubt, do consult a nutritionist who’d be best able to guide you on your protein requirement. Do not forget to share this article with your dear ones.

Leave a Reply

Your email address will not be published. Required fields are marked *

3
Nmami Life - Diet & Nutrition
Media Update @idiva
——
It's so easy to put it on, but  so difficult to take it off! Weight management is something that we ALL need to worry about. Our latest article in idiva tells you why.
——
#Coverage #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #energy#EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #Innews #Lifestyle #Media #Nutrition #NmamiLifeGirl#Nmami #NmamiAgarwal#NmamiLife #Nutritionist #Print#Published
0
Nmami Life - Diet & Nutrition
Recipe Alert
——
Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of

coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple

sweet dish is easy to make yet high in nutrient value.

Nutritional value

Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally

occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric

acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.

Ingredients

40 grams Goan rice flour

¼ fresh coconut

1 tablespoon Jaggery

1 tablespoon desiccated grated coconut

Pinch of cardamom powder

Nuts (optional)

Coconut water (optional)

Calories- 217 kcal

Carbs- 28.6 grams

Protein- 1.9 grams

Fats- 10.3 grams

Course- Dessert

Method

First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom

powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your

hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for

your near and dear ones.
———
Know more:
1) https://bit.ly/2MZfjJr

2) http://www.nmamilife.com/recipes/

3) Highlights section in BIOS under Recipes
———
#Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nutritionist #Pinaca #Recipe #Recipealert
6
Nmami Life - Diet & Nutrition
Trivia of the Day
——
If you know someone who is, then do share this post with them.
——
#Broccoli #Cauliflower #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Fiber #Fats #Healthyliving #Health #Healthyheart #Hearthealth #Healthylifestyle #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nutritionist #Trivia #Triviaoftheday #Todaytrivia
7
Nmami Life - Diet & Nutrition
Blog Alert
——
Monsoon brings along rain of jubilation which soars one’s vehemence to cloud high, but this finite elation may have adverse effects to your precious locks. During rainfall hair’s chemical structure makes it unusually sensitive to airborne hydrogen, forming bonds, and swells until the smooth cuticle erupts to make them frizzy. Damp hair may lead to many other problems too. Another reason that worsens the problem is the presence of environmental pollutants in rainwater that intensifies the fungal infections on the scalp that weakens roots and causes hair fall. Even if you are not directly exposed to rainfall, still it is a task to dry hair after a shower due to the prevalent humidity.

So, here are some Indian/ Ayurvedic remedies to your rescue! Have a look.

Aloe vera juice
Aloe vera is an ingredient known to make your system clean. It is commonly used in Ayurveda for its innumerable health benefits. It’s high on alkaline properties- vital in balancing the PH levels of your hair which in return stimulates hair growth and strength.

Directions: Aloe vera can be both, consumed and applied so, you can have fresh and homemade aloe vera juice in the morning with lukewarm water. Also, its pulp can be directly applied to the scalp. Apply and leave it for 1-2 hours then rinse it with lukewarm water.

Methi seeds (Fenugreek)
Methi is a miracle herb for promoting hair growth that also adds life to your deadlocks. It’s rich in hormone antecedents which help in revitalizing damaged hair follicle thus, strengthens the hair and adds immunity to prevent damage and breakage of the hair.
——
Know more: 
1) https://bit.ly/2YKTIvq
2) https://www.nmamilife.com/lifestyle/
3) Highlights section in BIOS under BLOGS
———
#Blog #Blogalert #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Eating #Food #Fruits #Functionalfoods #Fitspiration #Healthyliving #Hairfall #Health #Healthgoal #Healthylifestyle #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #Rainyseason #Remedies
6
Nmami Life - Diet & Nutrition
Recipe Alert
——
Amla scientifically called Phyllanthus emblica or more commonly Indian gooseberry. It can be put to innumerable uses like in culinary, shampoos, hair oils and in ayurvedic medicines. This amla churna or powder can be put to many uses like it can be taken with water for wonderful results, make amla tea using this powder, add it to curries, or consume with lemon and honey.

Nutritional Values

Amla has high contents of ascorbic acid (vitamin-c) flavonoids, Ellagic acid and Gallic acid. It helps in reducing blood sugar level in the body. High in digestive fibre content. Prevents hair loss and greying of hair. Helps in curing sore throat and prevents constipation.

Ingredients

200 grams amla

Calories- 116 kcal
Carbs- 27.4 grams
Proteins- 1 gram
Fats- 0.2 gram

Methods

After through washing, cut and dry the amlas in direct sunlight for few days till they are completely dry.

After the juice is evaporated completely, transfer the dried amla in a grinder and blend it coarsely.

Sift the amla powder through a sieve to achieve smooth powder.

Voila! Your home made amla powder is ready.

Store this powder in an airtight container.

Use every day as needed.

Over to you

Amla powder lasts for up to 6 months, so your efforts in this recipe will last for long, providing you with storehouse of nutrients and taking care of your various problems.
———
Know more: 
1) https://bit.ly/2Ky8H3g
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
———
#Amlapowder #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nutritionist #Protein #Recipe #Recipealert
7
Nmami Life - Diet & Nutrition
Myth of the Day
——
Sugar is the real culprit, so always check the labels thoroughly.
——
#diet #dietitian #eatfresh #eathealthy #eathealthyfood #eating #eatright #eattodayfortomorrow #exercise #food #fitspiration #fact #fat #healthyliving #health #healthydiet #healthylifestyle #lifestyle #Label #myth #mythfact #nutrition #nmamilifegirl #nmami #nmamiagarwal #nmamilife #nutritionis #protein
13
Nmami Life - Diet & Nutrition
All the left handed people, raise their hand!
——
#Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #India #Internationallefthandersday #Lifestyle #Lefthandersday #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nurses #Nutritionist

SUBSCRIBE TO OUR NEWSLETTER