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These plant-based sources provide not only protein but also essential vitamins, minerals, and dietary fiber that contribute to overall health and well-being.
Lentils offer 23g of protein per 100g and support gut health.
With more people in India and around the world moving towards vegetarian or vegan diets – whether for health, environmental, or ethical reasons – getting enough protein is often a top concern. While meat and dairy are naturally rich in this vital nutrient, a well-planned plant-based diet can provide all the protein your body needs, along with other essential nutrients. Research shows that vegetarian and vegan diets can lower the risk of chronic illnesses like obesity, type 2 diabetes, and heart disease.
If you’re looking to boost your protein intake without animal products, Sheela Krishnaswamy, Nutrition & Wellness Consultant, shares three nutrient-dense, plant-based foods that deserve a spot on your plate.
1. Almonds
Almonds pack 18.4g of protein per 100g (about 30% of the recommended dietary allowance) and are also high in dietary fibre, which helps maintain healthy blood sugar levels. They promote satiety, making them a smart snack between meals. Versatile and delicious, almonds can be flavoured with Indian spices, tossed into salads, sprinkled over desserts, or eaten plain. A daily handful is a simple way to support your protein needs.
2. Lentils (Dals)
A cornerstone of Indian cuisine since the Indus Valley Civilisation, lentils like moong dal and tur dal provide about 23g of protein per 100g. They’re rich in essential amino acids and, when paired with cereal grains, deliver complete protein. Lentils also support gut health and may help reduce disease risk thanks to their antioxidant properties.
3. Millets (Pearl Millet & Little Millet)
Protein-rich and easy to digest, millets are making a well-deserved comeback. Pearl millet (bajra) offers 10.9g of protein per 100g, while little millet (kutki) provides 10.1g. They aid in weight management, are versatile in the kitchen, and can be swapped for rice or cooked into porridge, upma, dosa, idli, or khichdi. Other varieties like foxtail millet, finger millet, kodo millet, and jowar each bring unique nutritional benefits.
Switching to a plant-based diet doesn’t mean sacrificing protein. By including almonds, lentils, and millets in your meals, you can easily meet your daily protein goals while enjoying diverse, flavourful, and health-boosting foods.
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Delhi, India, India
