Ways vegetarians can fulfill their daily protein requirement

“Adults need a minimum of 0.8 grams of protein per kilogram of body weight daily to meet basic needs. This amount increases to 1 gram per kilogram for moderately active individuals and 1.2-1.3 grams per kilogram for those engaged in intense exercise,” she explained in an interaction.

But why is protein so important? It is crucial in building and maintaining muscles, bones, and tissues. It also aids in cell repair and supports a healthy immune system, said Malhotra.

Can a vegetarian diet not provide enough protein?

There’s a common misconception that vegetarians are more prone to protein deficiency, explained Malhotra. The good news is that vegetarians can get enough protein through a well-planned diet! While some believe plant-based proteins are inferior, a variety of vegetarian sources can provide all the essential amino acids your body needs.

Are you having enough protein? (Source: Freepik)

5 plant-based protein powerhouses

The key for vegetarians is to be mindful about incorporating protein sources throughout the day. Here are some excellent options to consider:

Legumes: Lentils, beans, chickpeas, and peas are all protein superstars. Enjoy them in soups, stews, salads, or curries.

Soy Products: Tofu, tempeh, and edamame are versatile and protein-packed. Marinate, stir-fry, or crumble them for a meaty texture.

Dairy (for lacto-vegetarians): Milk, cheese, and yogurt are complete protein sources, containing all essential amino acids. Opt for low-fat or fat-free options for a healthier choice.

Nuts and Seeds: Almonds, cashews, peanuts, pumpkin seeds, and chia seeds are protein powerhouses. Snack on them, add them to salads or yogurt, or use nut butters as spreads.

Quinoa and Whole Grains: While not as high in protein individually, quinoa and certain whole grains like amaranth offer a complete protein profile when combined with other plant-based sources.

To ensure adequate protein intake, incorporate a protein source at each meal and snack. Combining different plant-based proteins helps guarantee you get all the essential amino acids your body needs.

A balanced and calorie-sufficient vegetarian diet with these protein sources will unlikely lead to a deficiency. If you have any concerns, consulting a qualified dietitian can create a personalised plan to meet your specific needs.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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