10 Best Veg Protein Rich Foods
We all know the importance of protein for a better health. It plays a vital role as the building block of muscles, cartilage and skin. Our body uses it to build and repair the tissues. Everybody who is hitting a gym or looking for physical training in any aspect, finds a proper source of protein to maintain their diet plan required for the workout. But, veg protein rich foods are rare and most lack taste. Vegetarians are always in a big dilemma when they are looking for a suitable protein rich source, as non-vegetarians can get it easily from eggs or meats.
It is very wrongly interpreted that without including non-veg diets you cannot get proper amount of protein intake. But this is not at all true, when proper diet is included then you can get the required amount of protein as per your diet plan. We have come up with a list of best veg protein rich foods for you. Have a look.
Jump to a Heading
Lentils can provide you with remarkable amount of protein. Raw lentils contains 25% of protein, but when it is overcooked, protein content declines to 9%. Lentils have the second highest ratio of protein per calorie of any legume. Vegetarians will surely love to include this in their diet plan. It is preferable to have it as a salad (mixed with raw tomato, onions etc.)
2. Black Beans – Best among Veg Protein Rich Foods
Black Beans contains 42% of protein (amount per 100 gm). It is not only rich in protein but also provides many health benefits like reduces risk of certain cancers, prevents cardiovascular diseases, maintains blood sugar levels. So not only vegans but even non-vegans should include black beans in their diet plan.
3. Soy Milk
Soy is produced by soaking dried soybeans and grinding them with water. It is basically an emulsion of oil, water and protein. It is not only rich in protein but also contains significant amount of vitamin A, B and D, calcium and magnesium.
Also Read : 8 Lesser Known Benefits of Drinking Coffee
4. Green Peas
Now, who does not like eating green peas, whether it be vegans or non-vegans? They are high in protein, fiber, and various vitamins. But, it should not be overcooked as the protein level declines.
Oats are always listed in the diet plan of many athletes, especially weight trainers, because of their high content of protein, complex carbohydrates and water-soluble fiber that encourages slow digestion and stabilizes blood-glucose levels. It tastes great and keeps you fuller for much longer than any other food. Always opt for plain oats rather than flavored, as the latter is filled with artificial color and sugars.
6. Pumpkin Seeds
Pumpkin Seeds are considered to be very rich source of nutrients. It especially contains protein, fiber, manganese and magnesium. Basically, they are considered to be very small package which wraps many powerful nutrients.
Include green veggies like cucumber, cabbage, spinach, etc. and light veggies like tomato during your lunch or snack time. They have high water and protein content, which fills up your stomach, hence it does not add too many calories. If you are into some kind of physical training then consumption of these veggies will surely help you in your physical transformation (reducing fats, muscle building, etc). Also, spinach is one of the most easily available option among veg protein rich foods.
8. Green Beans
Green beans also have high nutritional value. There are many variety of green beans and all are rich source of nutrients. They are often boiled, steamed, fried or baked in casseroles. But, it is good to have boiled beans to reap the benefits of its high nutritional value.
9. Peanut Butter
Peanut butter is made from ground-dry roasted peanuts. It is nutritious and a great healthy eating option. Additional ingredients like salts or sweeteners are added to modify the taste of peanut butter. Peanut butter is among the most tastiest veg protein rich foods, so it is loved by many. But beware, a large number of people are allergic to peanuts. Make sure you are not one of them!
Broccoli is rich in dozens of nutrients and is known to be tasty vegetable. There are many benefits of broccoli like cancer prevention, cholesterol reduction, reducing allergic reactions, act as a powerful antioxidant, and it also improves bone health.
At last, we would like to mention that apart from the above listed veg protein rich foods, vegetarians can also get protein intake from artificial protein powders and bars. But natural diet is considered more healthy and safe, so playing safe is always a better choice, unless you are perform hardcore physical workout.