Thread by @priya_nagwani

Traditional vegetarian Indian diets are protein-deficient.

Although I've written a lot about vegetarian sources of protein, I'm often asked about this over & over

Here's a step-by-step guide on how to complete your daily protein requirement being a vegetarian:

This guide is divided into 4 parts

a) Protein Requirement Calculation

b) Sources of Protein in Vegetarian Diet

c) Variety of Proteins for completing Amino Acid Spectrum

d) Easy Hacks to increase protein

a). Protein Requirement Calculation

It depends on factors such as age, gender, weight, and level of physical activity. As a general guideline, the recommended daily allowance (RDA) for protein is 0.8 grams of protein per kg of body weight.

This means as per the RDA, a sedentary adult weighing ~70 kg needs about 56 grams of protein per day. But I recommend at least 1 g protein per kg body weight.

However, athletes and active individuals need more protein to support muscle growth and repair, with 1.2 to 2.0 grams of protein per kilogram of body weight.

Also, protein requirements vary in case of pregnant/breastfeeding women, infants, children and older adults.

b). Sources of Protein in Vegetarian Diet

The biggest problem in vegetarian sources of protein is that they also tend to be high in carbohydrates.

So, even though they have protein, but the ratio of:

(Calories from Protein)/ (Calories from Carbs+ Calories from Fats)

Is much Lower than non-vegetarian sources like eggs/fish/chicken

So, while incorporating the below categories of protein sources, be mindful of the content of carbs and fats too so that the total calories are not overshot

There are 5 major categories of protein in vegetarian diet

Category 1: Legumes/Lentils/Chickpeas are good sources of protein, and the content varies from one variety to another. Below is approximate protein content of commonly used legumes

Category 2: Nuts and Seeds- Almonds, peanuts, sunflower seeds, chia seeds are all good in protein and can be added to a variety of dishes

But do remember that they are also high in (good) fats & calorie dense. Below is approximate protein content of commonly used nuts/seeds:

Category 3: Dairy- Milk, cheese, paneer and yogurt are good sources of protein for vegetarians who consume dairy. Non-dairy alternatives, such as soy milk, almond milk, and oat milk, are also high in protein and can be used as a milk substitute.

If you are open to supplements, Whey Protein is also an excellent source of dairy protein

Category 4: Soya/Tofu- Made from soybeans, tofu and tempeh are versatile sources of protein that can be used in a variety of dishes. One cup of tofu provides about 10 grams of protein.

Category 5: Whole Grains- Quinoa, bulgur, and wild rice are all whole grains that are relatively high in protein. For example, one cup of cooked quinoa provides about 8 grams of protein.

c). Variety of Proteins for Completing Amino Acid Spectrum

What bricks are to the wall, amino acids are to proteins. They form proteins. There are 20 amino acids that our body needs to do its job well.

9 of them are essential, which means the body cannot synthesize on its own and need it through the food we eat. Rest 11 non-essential amino acids can be synthesized in the body.

Vegetarian sources of protein are typically not as complete as animal-based protein sources. i.e., they do not have all nine essential amino acids present.

It's important to note that vegetarian sources of protein can still provide the body with all the essential amino acids it needs as long as a variety of protein sources are consumed throughout the day.

Combining plant-based protein sources can provide a balanced intake of essential amino acids. For example, eating grains with legumes or nuts and seeds can result in a complete source of protein. Dairy products like paneer, cheese, curd, milk etc. are complete sources.

d). Easy Hacks to Increase Protein

1. Mix soya flour / besan to knead the dough to increase protein in your chapatis

2. Sprout the lentils - it increases their protein content by up to 25%

3. Replace rice with Quinoa

4. Include legumes in your soups/salads/curries/sabzis

5. Use dairy products such as yoghurt/paneer for snacking

6. Add nuts / seeds to your curd, smoothies or sprinkle them over salads

7. Whenever you are ordering starters, include Paneer dishes

Last but not the least, be mindful of what you are eating and check how much protein it has. In addition to all the benefits of protein, it also keeps you satiated for longer and helps in stopping you from overeating