Protein is the primary nutrient for the construction and repair of the human body. It plays an important role in strengthening muscles, producing hormones, repairing cells and keeping the body’s defense system active. Most people rely on meat, chicken, fish or eggs for protein, but some people avoid meat due to high cost, dietary restrictions, health problems or environmental reasons. Fortunately, nature has given us many alternative protein sources that are not only healthy but also environmentally friendly.
1. Legumes
Beans are a cheap and nutritious source of protein. These include pulses, lobia, gram and mash. Pulses contain about 9 to 10 grams of protein per 100 grams. Chickpeas, in particular, are not only rich in protein but are also a treasure trove of fiber, iron and folic acid. Beans are easily digested and help in heart diseases, diabetes and weight loss.
2. Nuts and Seeds
Nuts such as almonds, walnuts, cashews and pistachios, and seeds such as linseeds, sunflower seeds, and chia seeds, are rich in protein as well as healthy fats, vitamins, and minerals. For example, 28 grams of almonds contain about 6 grams of protein. Although nuts are high in calories, consuming them in moderate amounts is very useful.
3. Whole Grains
Protein is also found in whole grains such as wheat, barley, brown rice, quinoa, and oats. Quinoa is specifically called a “complete protein” because it contains all 9 essential amino acids that the body cannot make on its own. Whole grains not only provide protein, but they also contain fiber, iron, magnesium and vitamin B complexes.
4. Soybean and its products
Soybeans are considered to be the best plant proteins. It contains all the necessary amino acids. Tofu, tempe and soy milk are popular soybean products. They are not only the best choice for vegetarians but also do not contain cholesterol, which is beneficial for heart health.
5. Green leafy vegetables
Although vegetables are not generally known for protein, vegetables such as spinach, broccoli, peas, and bananas provide significant amounts of protein. Their daily use improves overall nutrition.
6. Products made from milk and milk (if you are not a vegan)
Although these are not botanical, they are a good source of protein other than meat:
- milk
- yogurt
- Cheese (especially cottage cheese/cheese)
all these items are rich in protein as well as calcium and vitamin D.
7. Egg
A medium-sized egg contains about 6 grams of protein. Eggs can be prepared in a variety of ways, such as boiled, omeleted, or baked. The egg is the complete protein source containing all the essential amino acids.
8. Gram flour (besan)
Besan-derived foods such as chilla, pakodas, or besan rotis are not only delicious but also a good source of protein.
9. Green peas
Green peas contain about 5 grams of protein per 100 grams. They can be added to soup, curry or pasta.
10. Edamame
These are undercooked soybeans that can be boiled and used as a snack or salad. They are rich in protein, fiber, and iron.
11. Mushrooms (poles)
Although mushrooms are not very high in protein, they taste and structure like meat, so they are very useful in vegetarian dishes.
12. Protein powders (from botanical sources)
There are several types of vegan protein powders available on the market such as:
- Pea Protein
- Brown Rice Protein
- Hemp (hemp) protein
These powders can be used by mixing it in smoothies or porridge.
13. Moth and Rajma
Moth, rajma, and other lobia types such as white lobea, black lobea, red lobia are very powerful protein sources. They can be used as dal, in curries or with rice.
14. Cauliflower and broccoli
These vegetables contain less protein but when eaten together with other foods, the amount of total protein increases.
15. Suji (Semolina)
Semolina contains a good amount of protein and foods made from it such as upma, kheer or halwa are rich in nutrients.
16. In fruits: guava, banana, and avocado
Although fruits are generally not rich in protein, guava and bananas contain small amounts of protein. Avocado is also a source of little protein and healthy fats.
17. Figs and dates
Dried fruits such as figs (dried or tar) and dates not only contain natural sweetness but also contain some amount of protein.
18. Balanga Eggs (Basil Seeds)
They are light in taste but rich in nutrition. Can be added to beverages or yogurt, especially in summer.
19. Besan and corn bread
In addition to ordinary wheat bread, besan or corn bread also helps to increase the amount of protein.
20. Oats
Oatmeal is not only rich in fiber but also contains a reasonable amount of protein. It can be cooked in milk or water and further refined with dry fruits.
21. Chia Seeds
These tiny seeds are soaked in water and are rich in protein, fiber, omega-3 and iron. They can be added to yogurt, juice, smoothie or kheer.
Benefits of Alternative Sources of Protein
There are several benefits to getting protein from botanical sources rather than meat. They are low in fat, high in fiber, and better heart and stomach health. In addition, plant-based food is also good for the environment because it has less carbon footprint, less water use and no cruelty to animals.
Although meat is a complete protein source, all essential amino acids can also be obtained from plant foods provided the diet is diverse. For example, eating pulses and grains together yields complete protein. Similarly, adding nuts and seeds to the daily diet improves nutrition.
Protein isn’t just limited to meat. Nature has given us many blessings in the form of beans, nuts, whole grains and vegetables. These sources not only improve physical health but also lead to a balanced and eco-friendly lifestyle. The time has come for us to diversify our diet and promote the use of plant-based proteins to build a healthy, sustainable and compassionate society.
