Protein is not a problem in plant diets
Protein deficiency is often exaggerated when talking about vegetarian diets. According to nutritionist Bharathi Kumar at Fortis Hospital, Nagarbhavi, Bengaluru (India), Most plant foods contain natural protein. When you eat a variety of foods throughout the day, your body still gets enough essential amino acids to repair muscles, boost immunity, balance hormones and maintain cell health.
Plant-based protein-rich foods include:
Beans: lentils, chickpeas, kidney beans, black beans
Seeds, seeds and whole grains: oats, quinoa, brown rice
Soy products: tofu, tempeh, edamame
Some vegetables such as peas, broccoli, spinach
Not only are these foods rich in protein, they also provide fiber, vitamins and antioxidants.
Smart combination to create complete protein
Some plant foods do not contain all the essential amino acids at an ideal ratio. However, combining them on the same day will completely offset. Bharathi experts suggest some easy-to-use food pairs:
Lentils and cereals (such as rice, barley): This combination adds the missing amino acids in each type of food, creating a balanced protein.
Beans of all kinds and quinoa: Provide high amounts of protein and fiber, helping to maintain long-lasting energy.
Grilled beans or hummus with whole wheat bread: A convenient choice for a snack or snack, still ensuring the necessary amount of protein.
Simple ways to meet your daily protein needs
Nutritionist Bharathi Kumar said that to ensure adequate protein from the plant diet, it is important to maintain a regular amount of protein through meals throughout the day. You can combine plant protein sources such as beans, whole grains, nuts, soy products or simple processed dishes such as salads, stir-fried dishes, nut-frying breakfast... without having to focus on eating too much at one meal.
When do vegetarians need protein supplements?
Most healthy people do not need to take protein powder or supplements. However, some cases may need support:
High-intensity sports practitioners
People with diseases that limit their eating
Elderly people or people with anorexia
People recovering from illness or surgery
Even in these cases, supplements are only convenient, not a mandatory choice if the diet has been optimized.
