PIONEER NEWS SERVICE | Dehradun
Protein is an essential nutrient that plays a crucial role in building muscle, aiding digestion and forming antibodies. However, many people believe that the best source of protein comes from an animal-based diet. However, plant-based diets are packed with phytochemicals that offer numerous health benefits, including reducing the risk of cardiovascular disease (CVD), supporting weight management, enhancing glucose tolerance, aiding digestion and promoting mental well-being.
The consumption of essential amino acids is a common concern with vegetarian diets. However, the body can obtain all the essential amino acids it needs from a diverse plant-based diet. MBBS and nutritionist Dr Rohini Patil suggests four good choices for anyone considering transitioning to a vegan diet.
Almonds are a versatile and nutrient-dense superfood, known for their rich protein content. With six grammes of protein per 30 grammes, almonds make for a filling snack that supports satiety and keeps one energised throughout the day.
Packed with 15 essential nutrients, almonds offer numerous health benefits, including supporting weight management, balancing blood sugar levels, and reducing inflammation—making them an excellent choice for diabetes management.
Tofu, made from soy products, is naturally high in protein. A serving of tofu typically provides a significant amount of protein, ranging from 10 to 20 grammes depending on the portion size. Tofu contains all essential amino acids, making it an excellent source of protein.
Beans are a nutrient-dense food full of bioactive compounds. According to research, a half-cup serving of cooked beans can provide up to 25 grammes of protein, or roughly 20 per cent of the daily allowance for adults.
Chickpeas are also an excellent source of protein. In fact, their protein quality is considered superior compared to other pulses. Switching to a plant-based diet does not mean sacrificing protein intake. One can easily meet the daily protein requirements while enjoying a variety of delicious meals with protein-rich options like almonds, tofu, beans, chickpeas and other nutrient-dense foods such as peas, lentils and quinoa, she said.
