Best protein diet for vegetarians, according to an expert

At some point, I’m sure you’ve googled “best protein diet for vegetarians” if you fall in the category, especially as someone who works out. In my case, every conversation is about it.

As a non-vegetarian, the protein alternatives are endless but as someone who is trying to reduce the amount of meat I consume, got me thinking—what’s the best protein diet for vegetarians? We asked nutritionist and health psychologist, Karishma Shah to weigh in on the best protein diet for vegetarians.

“Proteins are the building blocks of life. Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids and we need it in our diet to help our body repair cells, build muscles & tissues to our bones, skin, and hair,” says Shah.

According to Shah, not getting adequate amounts of protein in our diet can lead to issues like breakdown of tissues and muscle loss. But, here’s the catch, too much of it can have adverse effects as it can cause excess fat in the body.

So, how do we know what the right amount is? The expert breaks it down. “An adult usually needs 0.8 grams of protein per kilogram of their body weight. For example, if the ideal body weight of a female is 68 kgs, then she needs to have 54 grams of protein each day.”

Shah believes that many athletes and gymgoers think they need to increase their protein intake to manage their body and build more muscles. But, that does not mean that one should be consuming unlimited amounts of protein, as she warns that this can cause long-lasting repercussions.

A nutritionist’s guide to the best protein diet for vegetarians

1. Lentils or dal: Each cup of lentils contains about 18 grams of protein. Lentils can be had in the form of soups, stews, or can be eaten with flatbreads & even rice. They contain a good quantity of fibre which can help maintain healthy bacteria within the gut.

2. Legumes: Varieties of beans such as kidney beans, black beans, chickpeas and similar ones that are widely considered to be a powerhouse of proteins. Chickpeas contain about 15g of protein per serving and also contain numerous other elements and minerals that can keep us healthy.