Last week one of my Face Book Page Posts on Protein did generate a lot of interest and got me lot of queries offline with respect to natural vegetarian source of protein. Like I had mentioned previously, the data continue to mound for the benefits of protein, with the majority now supporting a consistent intake throughout the day whether you’re trying to lose fat or gain muscle.
I am more than certain that protein timing, meaning the frequency of intake throughout the day, trumps total protein intake.
Some of the most beneficial of protein intake which I feel is worth its weight in gold would be
- Protein helps fill you up.
- Protein helps your muscles repair and recover
- Protein provides essential amino acids, that we need to get from the diet and our bodies need to function
- Protein also helps you burn more calories and fat more effectively.
For most of you who is vegetarian do not worry. So am I & even though I am not advocating any particular food habits I am focusing more on vegetarian source of protein in this blog because this is something I have been following for many years now. Some of the best source of protein not necessarily in any order would be
Quinoa:
Unlike nuts, this one is a complete protein, meaning it has all the essential amino acids. SCORE! WIN if you’re a vegetarian. WIN if you’re not. I’d call that a “win win” for packing in a serious nutrient punch. Even though this is not available in most of the corner stores I am sure you are bound to find this in some big department stores in your respective city.
Black Beans:
These little buggers are loaded with protein. While they’re not “complete” proteins, meaning they have all the essential amino acids, at 7 grams of protein per 1/2 cup they pack an amazing protein punch. Couple that protein with the same amount of fiber for that 1/2 cup, along with plenty of antioxidants and these are a no brainer, solid addition to salads, eggs, and wraps to name a few.
Lentils:
It’s hard to compete with this source of protein; at nearly 9 grams for just 1/2 cup, you’d be hard pressed to find as much protein in comparable servings of vegetarian based foods. Like black beans, lentils are not a complete protein, but since most people don’t focus solely on eating just one protein food and instead eat a variety of options, that’s not much of a concern for the majority.
The other nice thing about lentils is they cook up very quickly are also loaded with fiber (9 grams for that same 1/2 cup serving) and iron.
Soy & Tofu:
At 8 grams per one cup of soy milk, which does provide all the essential amino acids, it’s certainly an option for those who are comfortable drinking soy and are lactose intolerant. So when we’re solely talking protein, this is one of the most effective way for lactose intolerant vegetarians to get a decent serving of protein on a regular basis.
Whole eggs:
If you’re a vegan, these won’t work, but most other vegetarians do include eggs, so I did take the liberty. They’re just THAT good! For the price, quality & convenience it’s hard to find a comparable source of high quality protein out there.
And whole eggs is key – while the whites do have some protein, too, you get even more in the yolk, along with a whole slew of other great for you nutrients. Therefore whole egg is still considered one of the world’s best source of protein and I vouch for the same.I have had it for many a years.
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Yours Sincerely,
Satish Rao
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