The biggest misconception ailing people about protein is that plant-based protein sources are not ‘enough’ to cover the needs! This comes from a place of misinformation, and it is high time this is cleared. Numerous Indian celebrities have embraced a plant-based way of life and this list includes the likes of Virat Kohli, John Abraham, Anushka Sharma, and Alia Bhatt just to name a few.
We have decoded the age-old fight – plant protein vs. animal protein, which is better?. If you are on the edge about plant foods being good protein sources, then we give you a list of stellar plant protein sources good for your health.
1. Sattu or roasted bengal gram powder
A super inexpensive, OG protein powder that is nuriritious and free of frills. Sattu is made from roasted Bengal gram, cumin seeds, or other pulses or cereals. Totally a plant-based option, 100 grams of sattu gives around 20 grams of protein. Make it into a drink, laddoo, or parantha; sattu is a versatile plant-based protein food.
2. Soy protein isolate
Soy protein isolate is a protein derived from soybeans. As is known, soy is 90% protein and a complete source of that. When talking about plant-based protein sources, soy protein usually tops the list. Similar to whey protein, 1 scoop of soy protein isolate can give you anywhere close to 25 grams of protein.
3. Peanut butter or peanut powder
The next in line has to be peanut protein. Enjoy it as peanut butter or peanut powder, the nutrients in this much-loved nut are shown to be protective for heart health and great for lowering blood sugar levels. Based on your health goals; peanut butter can help you lose weight or can also help in your bodybuilding journey. 2 tablespoons of peanut-based foods like peanut butter give you 7 grams of protein.
4. Plant protein powder
If you are looking for plant protein sources, then plant protein powder is your best bet. Max Protein has recently launched its range of tasty plant protein powders which are made with super ingredients such as sattu, pea protein powder, soy protein isolate, jowar powder, oats powder, and peanut powder among others. It is available in 7 mouth-watering flavours such as Belgian cocoa, Alphonso mango, creamy vanilla, and cold coffee among others. Try them today!
5. Chia seeds
Two tablespoons of these little, tiny miracle seeds give 3.5 grams of protein. They are also rich in plant-based iron, calcium, and zinc. Soak it in almond milk or regular milk to enjoy it as a pudding in the morning. Try mixing it with plant protein powders for a wonderfully tasty dessert.
With 8 grams of protein in 100 grams of tofu, this soy-based cheese if we can call that has made it into our list. Apart from protein, tofu is also rich in fibre and isoflavones, both known to protect heart health.
Another complete protein source, quinoa provides close to 8 grams of protein in 1 cup. Not only protein, but quinoa is also higher in fibre, vitamins, minerals, and plant-based antioxidants. Quinoa is another plant-based protein source that is great for health.
8. Sprouted legumes with rice
Legumes and lentils have got a bad rep as it is not a complete protein source. However, a little tip that vegans and vegetarians know really well, is that combining it with rice or any cereals makes it complete. This is called complementary protein. So next time you are looking for a plant protein-based meal, opt for sprouted legume khichdi. Sprouting makes the protein easily absorbable.
9. Nuts and seeds
Nuts and seeds are great plant-based protein sources that are a powerhouse of energy, good fats, fibre, vitamins, and minerals. Nuts and seeds make for a healthy midday snack. Try out RiteBites Nuts and Seeds protein bar, protein muesli, and grab it whenever you are lacking energy.
10. Rajgira seeds or amaranth seeds
Finally, our Indian super grain or super seed or pseudograin. With 4 grams of protein in 100 grams, amaranth is a source of complete protein. Eat it popped, cooked, or in a flour form, amaranth is a great plant-based protein source. Max Protein uses amaranth puffs in most of its products.