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Protein is a necessary component in the diet. It plays a vital role in the growth and repair of tissues, provides structure in the form of collagen, and maintains fluid and pH balance.

Protein is made up of amino acids and is divided into two categories: complete and incomplete. Complete proteins contain the nine essential amino acids the body does not make and must get from food sources. Incomplete proteins contain non-essential amino acids.

Complete proteins are most commonly animal products: meat, fish, eggs and dairy. Incomplete proteins include plant-based sources: grains, legumes, nuts, seeds and vegetables.

A complimentary protein is formed when two or more incomplete proteins are eaten together, such as rice and beans.

Vegetarians who choose to eat eggs and dairy products can find protein in these foods. Choose Greek yogurt and ultra-filtered milk, which contain two times the protein of their conventional counterparts. Fish can replace meat if allowed in one’s eating pattern of vegetarianism.

Despite controversy, soy is a nutrient-dense food and the only plant-based food that provides the nine essential amino acids, similar to animal products. Use soy in its most natural form: tofu, soy milk, edamame or soybeans.

Quinoa often is prepared as a grain but is the seed of the Chenopodium plant. It’s a power-packed protein source for vegetarians. A cup cooked provides 8 grams of protein, equivalent to 1 ounce of meat.

Whole-grain breads, cereals, pasta and rice will have more protein than white, refined grains. Legumes such as beans, peas and lentils can be prepared in many ways.

Nuts, seeds and nut spreads such as peanut butter, hummus and bean dip can be enjoyed. Hemp, flax seeds, chia seeds and pumpkin seeds can be folded into a batter of muffins, blended in a smoothie or add crunch to soup and salad.

Choose dark-green vegetables for the highest protein content, such as broccoli, spinach, kale, collard greens, asparagus and Brussel sprouts.

Avocadoes, which are high in fiber and unsaturated fats, contain a small amount of protein. Nutritional yeast, which also provides vitamin B12, another nutrient of concern for vegetarians, can be used in recipes for a salty, cheesy taste and protein addition.

It is important to keep in mind that everyone’s protein needs are different. Working with a registered dietitian can ensure you meet your nutritional needs.

Source: https://www.swtimes.com/entertainmentlife/20190519/local-health-qampa-how-can-vegetarians-get-enough-protein

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Nutrisattva is a protein innovation company focused on developing natural protein nutrition for individuals across age groups, nutritional needs, and lifestyles. Founded on the belief that the strains of urban living requires a natural, informed and convenience-based approach to good health, Nutrisattva develops products built on the knowledge of nutrition science, fitness and Ayurveda.