Happy Ageing: Top Protein Sources For Vegetarians

Blogs01 Oct 2024

Protein is the primary building block of our bodies. Often associated with meat, poultry and eggs, it may seem like animal protein is the only source of protein available at your disposal. However, that’s not true. Vegetarians looking to add more protein into their lives can rejoice because there are quite a few vegetarian protein options for you to explore.

As we age, we tend to consume less protein. Individuals above 40 can experience around 40% of muscle loss which affects strength. Hence, it is vital to add protein in our diet as it plays a crucial role in maintaining muscle mass, fortifying our immune system, and supporting tissue repair. For vegetarians, finding alternate sources of protein can seem daunting, but it doesn't have to be.

In this article, we want to shine a spotlight on the various food sources vegetarians in India can use to meet their daily protein needs for healthy ageing .

Why is a daily protein intake vital as you age?

In your midlife, you will notice how your body naturally begins to lose a small percentage of muscle mass every year. This is an organic and unstoppable process of life and often leads to lesser functionality, frailty, and falls. With the right amount of protein and exercise, however, there’s a bigger chance to prevent this muscle loss and in fact, build muscle too. That’s why it’s so important to prioritise protein, even if you’re a vegetarian.

Do vegetarians get low protein?

It’s possible to think that Indian vegetarians don’t get enough protein simply because they don’t eat meat, but studies have found that that’s not the case. Indian vegetarians consumed greater amounts of legumes, vegetables, roots and tubers, dairy and sugar, than non-vegetarians and was found to be adequate nutrition for a healthy sustenance. The issue that comes in the way of vegetarians is this: while being limited to having plant proteins, the protein they get may be incomplete. What does that mean? It means that not all plant proteins contain all essential amino acids when compared to animal proteins.

So, how can vegetarians still get their required amounts of protein while staying away from meat and eggs? Here are some important vegetarian sources of protein to choose:

Top Veg Protein Rich Food

1. Oats

If you’re looking for a protein-filled breakfast, you can try oatmeal. Oats are generally known to be sources of protein, fibre and other important nutrients that support health and keep you feeling energised and satiated to take on the new day.

2. Legumes

Chickpeas, kidney beans, and green peas are high-protein vegetarian foods that are also rich in fibre. They make for delicious curries and are staple items in most kitchens. Other than protein, they also contain a plethora of essential nutrients that boost overall health.

3. Sattu

You can have legumes by themselves, or you can consume them in the form of a flour too. Sattu is a flour made from roasted pulses and cereals and contains a good amount of protein. Use it to make cheelas, tikkis and drinks for the best taste and nutrition.

4. Quinoa

Known as a 'complete protein', quinoa contains all the essential amino acids your body needs. 100g of quinoa contains nearly 13g of protein! You can use this in place of rice or chapati during your meals and make a variety of tasty vegetarian dishes with this ingredient.

5. Soybean

Another complete protein that is perfect for vegetarians is soybean. Both white and brown soybeans contain more than 35g of protein in 100g! Food items made from soybeans such as soy milk and tofu are also excellent sources of protein that you can look to include in your routine.

6. Paneer

We Indians love Paneer or cottage cheese. We put it on our pizzas, in our biryani, in our curries and even in our sandwiches. Did you know that paneer is actually a great source of protein? A 100g of paneer typically contains 18g of protein. So be sure to make space for it in your meal plans for a much-needed protein boost.

7. Nuts and Seeds

Your favourite nuts and seeds that are delicious and healthy to snack on may also contain protein. Almonds and cashews have nearly 18g per 100g of protein each. Groundnuts and sunflower seeds contain a whopping 23g per 100g, while mustard seeds contain 19.5g per 100g, and walnuts too have 14g per 100g of protein in them. Adding a mix of these to your day can help you reach your daily protein intake too.

High-protein vegetarian recipe ideas

To make the most of these high-protein vegetarian foods, here are a few recipe ideas:

1. Chana Masala (Chickpea Curry):

Made from chickpeas, tomatoes, onions, and a variety of spices, Chana Masala is a high-protein vegetarian dish that is both flavourful and filling.

2. Sprouted Moong Salad:

This is a nutritious salad made from sprouted moong beans, which are high in protein. It can be topped with various vegetables and spices and dressed in lemon juice.

3. Sattu buttermilk:

For a refreshing, cooling and high-protein drink, try this. In a grinder, mix Sattu, chopped almonds, saffron, jaggery, milk and water and blend it all together for a boost of protein and freshness.

4. Overnight oats:

Soak your rolled oats in milk overnight and top the jar with chia seeds, pumpkin seeds, peanut butter, and some berries to have a protein-filled first meal of the day.

5. Paneer Tikka:

Paneer is a type of Indian cheese, and its high protein content makes it a great ingredient for vegetarian dishes. Paneer Tikka involves marinating paneer cubes in spices and then grilling or baking them.

6. Dal Makhani:

This rich lentil soup is packed with protein. It's made from whole black lentils and kidney beans, cooked with butter and cream.

7. Soybean Biryani:

This is a protein-packed twist on the traditional Indian biryani. It's made by cooking soybeans with rice and a variety of aromatic spices.

8. Quinoa Pulao:

To make a more protein-rich version of the traditional pulao you can substitute rice with Quinoa. It's cooked with vegetables and spices, making it a balanced and nutritious meal.

Conclusion

Protein plays a crucial role in healthy ageing, and it's essential to include an adequate amount in your diet. Even as a vegetarian, there are numerous vegetarian protein sources available to meet your needs. Choose to add quinoa, paneer, tofu, nuts, and seeds to increase your protein intake and lead a healthy and functional midlife and beyond.

We hope you enjoyed learning a little more about creating a protein-rich vegetarian diet. We at Right Shift strive to create more knowledge on topics related to health, nutrition and ageing among middle-aged adults so that they can take on this journey with more information and conviction. If you are supercharged to focus on your health, begin by using our health score calculator to understand where you stand, then create your health goals and choose our free meal plans to make healthy and nutritious recipes. You can try our meal plan for increasing muscle mass to get begin working on your fitness goals. Sounds exciting, right? Get started today!