Healthy eating: Some plant foods and their protein content


no need to restate it protein It plays a very important role in building and maintaining muscle, cartilage, bone, and skin cells. Additionally, more and more people are trying to stay healthy with a protein-rich diet.

Research published in high blood pressureA peer-reviewed journal of the American Heart Association (AHA) said eating a balanced diet with protein from a wider variety of sources could help adults lower their risk of developing the disease. . Hypertension. However, despite its popularity and easy availability, there is a common misconception that protein options are limited for vegetarians.

Ayurvedic expert Dr. Vara Yanamandra has debunked this myth and shared on Instagram: Meat may be rich in protein, but plant-based foods such as legumes, beans, nuts, and seeds are more than enough to meet a person’s daily protein needs.

Unlike animal protein, which lacks a wide range of nutritional benefits, she says, “vegetable protein is plentiful. fiber“Complete protein does not have to come from a single food. You can,” she continued.

Nutritionist Garima Goyal said she would agree. indianexpress.com“Animal proteins contain all nine essential amino acids, as do vegetable proteins. However, some are limited in quantity.”

“Beans, peas, and lentils contain small amounts of cysteine ​​and methionine, while grains, seeds, and nuts lack lysine. However, a variety of plant protein sources in the diet can help with this problem.

“Beans, lentils, chickpea rice, whole grain bread with hummus, oatmeal Pumpkin seeds combined with peanut butter is part of that combination,” the expert suggested.

Non-vegetarians get their protein from foods like chicken, salmon, and eggs, but for vegetarians, there are plenty of plant-based options that can help build muscle. It depends on several factors, but here are some plant foods and their protein content shared by Dr. Yanamandra.

*lentil – 18g per 198g cooked cup
*Beans – 15g per 170g cooked cup
*Green peas – 9 gm per 160 g cooked cup
*Hemp Seeds – 9 gm per 30 g
*Tofu, Tempeh – 12 grams per 100 grams
*Spelled and Teff – 11 grams per 250 grams

“A vegetarian/vegan protein diet has many benefits, including improved heart health. weight lossprevent chronic diseases such as diabetes, hypertension, certain cancers and obesity,” added Goyal.

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