PLANTS AS PROTEIN SOURCE FOR ACTIVE VEGANS

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Running, weight training and other physical activities require protein to not only speed up recovery but also to gain progress. However, many are looking for a plant-based diet to have a sufficient amount of proteins. The requirement of protein varies from 0.8 times to 2.5 times multiplied by your body weight in grams. Many a time we believe that a vegan or someone who likes vegetables will not be able to get enough proteins. However, in reality, besides whey, there are enough plants that can help us meet the protein requirement. Besides proteins vegetables are a rich source of fiber, antioxidants and provide a host of essential vitamins and minerals.  

Vegetables vs Animal Source

Vegetables of course do not contain as much protein as animal sources. This is surely a challenge for a vegan diet especially if one is active. For example, a cup of chopped or diced chicken has 42 grams of protein. The same amount of protein from plants requires larger quantities and planning. There are certain processed plant products too now available in the market such as tofu, plant protein powder, etc. However, today we will give you the list of plants that directly provide proteins.

Details of Vegetable as a protein source

Edamame (Soyabean ki phalli)

Edamame

Edamame are soybeans. They are a good source providing 10 grams of protein per bowl. We can cook the as a vegetable (although there is a 25% loss of protein) or we can consume fresh making a snack mixed with salt and spices. 

Pinto beans (Chitra Rajma)

Pinto Beas

Pinto beans are an excellent source providing about 7 grams of proteins in a small-sized cup. One can use it in any form or mix it with rice, etc. 

Navy beans (Lobhiya)

lobhiya
White beans

Navy beans or white beans are simple 8 grams per cup. It is also an excellent source of fiber.

Peas (Mutter)

Peas

Peas have 7 grams of proteins per cup. So making it a regular part of your daily meal is the best option as it is also rich in various essential minerals and vitamins.

Potato (Allu)

Potato

The potato provides about 5 grams of proteins for a medium-sized vegetable. If baked, it retains a lot of micronutrients and is filling too.

Spinach (Palak)

Spinach

Spinach may have just about 1 gram of protein per cup but since one can eat it as a salad, one can consume higher quantities. It is an excellent source of iron.

Broccoli (Hari Phool Gobi)

Broccoli in one bunch has about 15 grams of proteins. Since one bunch can be too much to consume, one can add it as part of a meal of vegetables to have higher overall content of protein.

Mushrooms (Kukurmurg)

Mushrooms

Mushrooms provide about 3 grams of protein per cup. Although some will contest that mushroom is not a vegetable but can be part of a vegan diet. 

Turnip greens (Shalgam)

Turnip Greens

Turnip greens are fibrous, mellow flavored. A cooked cup of turnip gives you 5 grams of protein.

Sweet Corn (Makki)

Sweet Corn

Sweet corn carries about 3 grams of protein per cob. It is full of fiber and one can eat it in various ways.

 

Snow peas (Barph Mutter)

Snow peas

Snow peas have just 2 grams of proteins but since one can cook it with other vegetables, overall quantity matters. 

Cauliflower (Phool Gobi)

Cauliflower

Cauliflower is a cousin of broccoli but it contains less than half the amount of protein. But every small source counts!

Beet greens (Chukandar ke patte)

Beet Greens

Beet provides 4 grams of proteins. It is one of the best sources of disease-fighting antioxidants. It is an excellent source of Vitamin K.

Avocado (Makhan phaal)

Avocado

Avocado provides 4 grams of protein per piece but additionally provides up to 1 gram of fiber. In India, it may not be easily available. So Pear ( Naspati ya Babugosha) can also be consumed which gives about 50% of protein as Avocado

Lentils (Dal)

Lentils

Lentils can be counted as one of the highest sources providing 15 grams of proteins per cup.

Take home message for vegans

Nature has provided us enough vegetables to meet our protein requirements. Best absorbed proteins are always the ones that come from dietary and natural food products. All we have to do is plan our meals intelligently. In each meal, we can mix some of the other vegetable protein sources giving us all we need. 

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