5 Vegetarian Protein Foods Surpassing Eggs

Protein is the building block of our muscles and plays a pivotal role in our overall health. While eggs have long been celebrated as a protein powerhouse, there are numerous vegetarian alternatives that not only match but often surpass the protein content in eggs. Let’s delve into these vegetarian protein champions.

The Importance of Protein

Protein is indispensable for muscle growth and repair. Consuming protein can:

Boost metabolism.
Aid in fat burning.
Enhance skin health.
Strengthen hair.
Reduce the risk of arthritis.

When we think of protein, eggs often come to mind. A single egg boasts 6 grams of protein. However, the quality of commercial eggs is questionable due to the conditions in which hens are raised and the frequent use of antibiotics. This has led to a surge in antibiotic resistance among the Indian population.

Top 5 Vegetarian Protein Sources

1. Urad Dal

Urad dal, a staple in Indian cuisine, offers a staggering 15 grams of protein per serving. It’s also rich in essential micronutrients:

Magnesium: Relaxes muscles.
Manganese: Provides body strength.
Zinc: Boosts testosterone levels.

Tip: To aid digestion, add hing and tej pattar when cooking urad dal. Alternatively, green moong dal is a lighter option with 14 grams of protein.

Comparison Table: Urad Dal vs. Eggs

Food	Protein Content	Additional Benefits
Urad Dal	15 grams	Rich in micronutrients
Egg	6 grams	–

2. Bhuna Chana

Roasted chickpeas, or bhuna chana, are not only a crunchy snack but also a protein-rich food. A 100-gram serving provides 22 grams of protein. The roasting process eliminates anti-nutrients, ensuring better protein absorption.

Real-life example: Many Indian wrestlers incorporate bhuna chana into their diet, emphasizing its nutritional benefits.

3. Milk

Milk is a versatile source of protein, offering 10 grams per glass. It’s also abundant in:

Vitamin D
Vitamin B12
CLA
Omega-3 fatty acids

Opinion: Ethically sourced milk and its derivatives are not just protein-rich but also packed with nutrients that promote lean muscle mass and fat reduction.

4. Green Peas

Green peas stand out as a complete protein source, containing all nine essential amino acids. They’re comparable to whey protein in terms of quality. A cup of green peas provides 9 grams of protein.

Opinion: Incorporating green peas into daily meals, whether in curries or salads, is a delicious way to meet protein requirements.

5. Peanuts

Peanuts outshine many nuts in terms of protein content. Just a handful offers 7 grams of protein. Peanut powder has been recognized for its muscle-building properties.

Tip: Opt for natural peanut butter without additives for a protein-rich spread.

Comparison Table: Peanuts vs. Other Nuts

Nuts	Protein Content
Peanuts	7 grams
Almonds	6 grams
Walnuts	4 grams
Cashews	5 grams

Daily Protein Intake: How Much is Enough?

The ideal protein intake varies based on activity levels and individual needs. The China Study, a comprehensive 22-year research project, suggests that 5-10% of daily caloric intake should come from protein. For most people, a balanced Indian diet suffices to meet these requirements.

Example: A simple diet comprising paranthas, curd, aloo matar, chapatis, dal rice, and milk provides approximately 43 grams of protein, fulfilling the daily requirement.

Conclusion

While eggs have been a traditional protein source, these vegetarian alternatives offer a plethora of health benefits and can easily fit into diverse diets. Embracing these protein-rich foods can pave the way for a healthier lifestyle.