You’ve likely been bombarded with talk of Veganism, but do you really comprehend the reason behind its prevalence in discussions? Recently, veganism has become a popular trend around the world, gaining many fans, including beloved celebrities such as Aamir Khan, Kiran Rao, and Anushka Manchanda. Veganism is a philosophy that eliminates the use of animal-based products in food, clothing, and cosmetics.
While many people in India do not consume meat-based diets, dairy products such as milk, paneer, and ghee remain heavily relied upon. However, vegans refrain from using dairy altogether, which can make it difficult for them to consume enough protein.
Adequate protein intake is essential for weight loss and muscle gain, as it induces satiety, reduces appetite, and decreases hunger hormone levels. Therefore, those who want to shed extra pounds should consider trying vegan protein-rich foods.
Here are some vegan protein-rich foods that you can stock up on:
1. Tofu And Similar Soy Products
Soy milk is used as the primary ingredient to make tofu, which is a great substitution for animal milk. You can prepare tofu in the same manner as paneer – add it to salads, sandwiches, or skewers. This not only provides long-lasting satiety but also supports weight management.
Whether it’s kidney beans, black beans, or chickpeas, they all provide a great source of protein and necessary amino acids. You can try various forms of salads, sprouts, and curries with them. For an even better outcome, combine beans with whole grains like brown rice or quinoa, enhancing your protein and fiber intake.
The variety of lentils utilized in Indian cooking is noteworthy. These legumes provide a plentiful source of easily-digested fiber that takes longer to metabolize, resulting in a feeling of fullness and reduction of cravings. This can be an advantageous component of a weight loss regimen, leading to the shedding of a few kilos.
4. Chia Seeds
Chia seeds, which provide approximately 4 grams of high-quality protein per 28 grams serving, are an excellent source of fiber and an ideal superfood for weight loss. Incorporating chia seeds into low-fat, low-calorie smoothies or drinks can help speed up the weight loss process.
READ MORE: Top 15 Health Benefits Of Chia Seeds
5. Green Peas
Matar, also known as green peas, are a great option for obtaining protein from plant sources. Additionally, they contain multiple vitamins, minerals, and antioxidants such as thiamine and manganese, making them ideal for inclusion in weight loss regimens. Pea milk is another alternative that can be explored. It contains DHA, omega-3 fatty acids, vitamin D, and iron, which are all beneficial for our well-being.
6. Brown Rice
Not only is Brown Rice Protein a convenient protein source for those on restricted diets, but it also offers numerous health benefits. While white rice and brown rice are both grains that contain natural starches and proteins, the latter retains its bran or natural fiber content.
Almost anyone with allergies or a sensitive stomach can benefit from the hypoallergenic nature of brown rice protein. We often receive inquiries regarding its complete amino acid profile, which is achieved when combined with pea protein (to be discussed shortly). While digested at a slower pace than whey or egg protein, brown rice protein still contains all essential amino acids, allowing for muscle recovery post-workout.
7. Pea Protein
Pea protein has become increasingly popular in the protein and supplement industry because of its superior ability to be digested and absorbed by the body. Pea protein has a digestibility rate of approximately 90-95%, and it is also hypoallergenic, similar to Brown Rice Protein.
Recent studies have demonstrated that pea protein is effective in reducing food consumption compared to whey, which makes it an ideal protein source for athletes who are seeking to lose weight, shed body fat, and improve overall physique. Pea protein can be easily combined with various supplements and other weight loss aids like Keto Ice and Keto Fire, thanks to its high satiety level and significant protein concentration. Additionally, its ability to aid in weight loss promotes the maintenance and development of lean muscle mass.
DID YOU KNOW? “MOST PEOPLE TRYING TO LOSE WEIGHT FAIL TO DO SO BECAUSE OF A LACK OF PROTEIN”
Increasing protein intake can accelerate fat burning due to the “thermic” effect of proteins, which generates body heat during digestion. High-protein meals require more calories to digest, with brown rice protein containing unique peptides that enhance weight loss compared to white rice protein or soy protein.
Protein powders play a crucial role in weight loss by regulating blood sugar and preventing insulin spikes that trigger fat storage and insulin resistance. Adding more protein to your diet is beneficial for building muscle, weight-cutting, and maintaining overall health as the body efficiently utilizes every gram of protein consumed.