High-Protein Foods Without Meat or Fat: Best Plant-Based Options
The internet is flooded with messages and videos emphasizing that protein is the most important nutrient for human beings, but little attention is given to the best ways to consume it. In fact, consuming protein improperly can sometimes lead to issues. This blog will provide you with everything you need to know about protein, including what it is, why it is essential, the best sources of protein, and the most effective ways to include it in your diet. Let’s dive in!
What is protein?
Proteins are important nutrients made up of building blocks called amino acids. They help the body grow, repair itself, and perform essential functions like digesting food and carrying oxygen in the blood.
The protein can be found in plant based foods like : Lentils | chickpeas | Quinoa | Soya | Nuts and seeds | whole grains and in animal based foods like : Egg, chicken, Fish ( tuna | salmon | mackerel ), greek yogurt, cheese, milk.
Now, here is the main point: why you should opt for plant-based protein nowadays.
The increase in the number of heart attack cases is not a new phenomenon. Even people who are considered physically fit, like bodybuilders, have a higher chance of heart failure.
Bodybuilders often consume very high amounts of protein to support muscle growth and recovery. While protein is essential for muscle repair, excessive consumption—especially from animal sources—may lead to:
High Saturated Fat Intake: Some protein sources, like red meat and full-fat dairy, are high in saturated fats. Diets high in saturated fats can increase LDL cholesterol levels and contribute to heart disease.
There are several other factors responsible for heart failure if you are going to the gym:
- Steroid Use
- Overtraining
- Excess Body Fat
- Mental Health Stress
Why eating chicken is also not safe:
Because on farms, antibiotics are used to prevent chickens from diseases and to accelerate growth, it is believed that giving small doses of antibiotics improves feed conversion. But how is this harmful to humans? Here’s the point:
When antibiotics are used regularly, even in small doses, some bacteria may develop resistance. These resistant bacteria can be transmitted to humans through the consumption of contaminated poultry products like chicken meat, improper handling, or environmental exposure. Antibiotic-resistant bacteria in humans can lead to infections that are much harder to treat.
It’s better to shift toward plant-based protein sources. Although plant-based protein is not considered a complete protein, it is still regarded as the best option for overall health, especially if you don’t aim to develop muscles like a bodybuilder.
This is one of the reasons people are increasingly moving toward veganism. Let’s understand this concept further.
Veganism is a lifestyle that avoids all animal products, including meat, dairy, eggs, and honey. It promotes ethical treatment of animals and often emphasizes environmental sustainability and health benefits.
Health Risks Associated with Low Protein Intake
Low protein intake can lead to several health issues, including:
The Indian Diet: A Common Challenge
In many traditional Indian diets, there is often a higher emphasis on carbohydrates derived from staples like rice and wheat, while protein sources are comparatively limited. This imbalance in nutrient intake can be particularly problematic for individuals who may not consume adequate amounts of legumes, dairy, or meat. Consequently, many people fail to meet their daily protein requirements.
Excellent Vegan Protein Sources
1. Soy Products (Highest Protein Content):
- Tofu: A versatile soy product, tofu offers about 20 g of protein per cup (240 g). It can be grilled, stir-fried, or blended into smoothies.
- Tempeh: Made from fermented soybeans, tempeh contains approximately 31 g of protein per cup (166 g). Its nutty flavor works well in stir-fries and sandwiches.
- Edamame: Young soybeans provide around 18 g of protein per cooked cup (155 g). They make an excellent snack or addition to salads.
2. Lentils:
- Protein Content: 18 g of protein per cooked cup (198 g).
- Benefits: Rich in fiber, providing over half of the recommended daily intake in just one cup. Lentils are also a great source of folate, iron, and magnesium.
- Recommendation: Try Namakwali Gahat Daal, a nutritious option to include in your diet.
3. Beans:
- Protein Content: Approximately 15 g per cooked cup (170 g).
- Types: Kidney beans, black beans, pinto beans, and chickpeas.
- Nutrients: Packed with complex carbohydrates, fiber, iron, folate, and potassium.
- Recommendation: Namakwali Pahadi Rajma 400g is an excellent choice for a protein-rich meal.
4. Quinoa:
- Protein Content: 8 g per cooked cup (185 g).
- Benefits: A complete protein containing all nine essential amino acids, rich in magnesium, iron, and fiber. Quinoa is gluten-free, making it suitable for those with gluten intolerance.
5. Hemp Seeds and Flax Seeds:
- Protein Content: Both hemp and flax seeds provide approximately 9 g of protein per 3 tablespoons (30 g).
- Benefits: These seeds are rich in omega-3 and omega-6 fatty acids, essential for heart health and brain function. They also offer magnesium, zinc, and fiber, promoting digestion, hormonal balance, and overall well-being. Hemp seeds are easily digestible, while flax seeds are known for their lignan content, which may reduce cancer risk and improve hormonal health.
- Recommendation: Add Namakwali Hempseed Chutney or Namakwali Flaxseed Chutney to your meals for a tasty, nutrient-packed option to boost your protein intake and enjoy the unique health benefits of these seeds.
6. Nuts and Seeds:
- Protein Content: Varies, with almonds offering 6 g of protein per ounce (28 g) and chia seeds providing 5 g per ounce.
- Benefits: High in healthy fats, fiber, magnesium, and vitamin E. They can be eaten as snacks or added to smoothies and salads.
7. High-Protein Vegetables:
- Examples:
- Broccoli: 4 g of protein per cooked cup (156 g).
- Spinach: 5 g per cooked cup (180 g).
- Asparagus: 4 g per cooked cup (134 g).
- Brussels Sprouts: 4 g per cooked cup (156 g).
- Sweet Corn: Comparable protein content to other vegetables.
- Benefits: In addition to protein, these vegetables provide vitamins, minerals, and antioxidants essential for overall health.
8. Whole Grains:
- Examples: Brown rice, oats, and whole wheat.
- Protein Content: Typically around 5–7 g per cooked cup, depending on the grain.
- Benefits: Rich in complex carbohydrates, fiber, and essential nutrients. They provide sustained energy throughout the day.
9. Fruits:
- Protein Content: While fruits generally have lower protein content, some, like guava and blackberries, offer about 2–4 g per cup.
- Benefits: Rich in antioxidants, vitamins, and fiber.
By incorporating these plant-based protein sources into your diet, you can meet your nutritional needs while enjoying a variety of flavors and health benefits.
For those interested in enhancing their diet with high-quality plant-based proteins, consider exploring products available at Namakwali. Their offerings include various lentils, beans, and seeds that can easily be incorporated into your meals for added nutrition.