Best Vegetarian foods with High Protein Value.

 Best Vegetarian foods with High Protein Value.

Many People generally  have this concept that non vegetarian foods  like chicken and Mutton etc have rich value of protein but there are also other foods in vegetarian category which have high protein value per gram than  non vegetarian foods.  Vegetarian foods  are often high in proteins because they bear protein rich foods like legumes, nuts, seeds and lot more as we we all  know that proteins are very important for many bodily processes that include building up of tissues and other repair. This is largely because of their higher intake of fiber, antioxidant vitamins & minerals from plant based foods that provide body high value proteins while on other hand non vegetarian foods can provide essential nutrients like Vitamin B12, Iron, Mega-3 fatty acids  which are many times difficult to obtain  from plant based foods. 

The vegetarian food is better than non vegetarian foods because Vegetarian foods tend to consume less saturated fat and Cholesterol and more vitamin C & E, dietary fiber, folic acid and potassium etc. Some of the best vegetarian foods with High protein value are listed below for the general information and knowledge of our esteemed viewers and readers :

1. Chick Peas :

India is the main producer of Chick Peas where more than 8 million tons of is harvested and they are the 3rd most widely grown legumes in the world after soybean and beans. It is a cool weather crop that grown on plants with large upright stalks and form small pods that bear one to two chick peas inside. These are also known as garbanzo beans are versatile food which can be eaten in many dishes. They are rich in fiber, protein, healthy fat and have more potential and healthy benefits. 

They help to reduce Cholesterol level and keep Heart Healthy as well being high in fiber value also  help in the management of weight, blood sugar control and strengthen bones. Besides India, Chick Peas is also largely grown in Australia, Myanmar, Pakistan and Turkey.

2 Cheese(Paneer) and Tofu :   

Cheese and Tofu are both Vegetarian proteins with soft textures and mild flavors. Cheese is derived from animal milk and is rich source of protein and good choice of vegetarian people who want to increase teir protein intake.Soft Cheese is made from curdled animal milk like cow, goat, buffalo etc and Tofu a bean curd is mad from Soy milk that has been coagulated calcium and magnesium Salt and pressed into blocks.Tofu is complete protein as it contains all essential amino acids, less fat and has more iron than Cheese.  

Tofu  also contains Isoflavones  which are plant compounds that reduce the risk of certain cancers and heart problems. It is important to bring this into the knowledge of people that both Cheese and Tofu are healthy to a vegetarian because they help in building  strong bones, promote muscle growth, support brain development and offer instant boost in energy. 

3. Lentils:

Lentils are a actually a sort of pulse which contains slow digesting resistant starch that delays the absorption of carbohydrates with blood sugar-lowering effects. Lentils are actually grown in pods and appear lens shaped seeds and these are among one of the first crops to be domesticated in the near East and have been a part of our diet since the stone age. Lentils posses many essential nutrients like dietary fiber, poly phenol's which help to reduce the risk of heart diseases, obesity, diabetes and some cancers also. 

Lentils is a good source of protein fiber and complex carbohydrates which are grown in many countries in the world including India, Canada, Australia, Turkey and Russia. Canada is the largest producer of Lentils in the world. 

4. Oats :   

Oats are actually good source of protein, fiber, vitamins and minerals and also a rich source of carbs and fiber including the fiber of beta-glucan. These are also considered as good source of high quality protein with a good balance of important amino acids.  Oats are always loaded with important minerals, vitamins and antioxidant plant compounds and are grown in many countries like Russia, India, United States of America and Canada. Oats are nutritious food which has many health benefits like its helps to lower the level of high Cholesterol, balances the blood sugar management in the body, maintains weight management, promote digestive health, support and improve immune system of body, prevent skin irritation and help to fight cancer and lot more diseases. 

5. Millet : 

Millet's are a group of cereal grains which belong to  the family of Poaceae family commonly known as grass families and is widely consumed in developing countries in Africa and Asia. Millet is big source of protein, nutrients and have many benefits because it is gluten free and helps to manage blood sugar level. To read the detailed blog of millets, stay till the end. 

6. Dairy Products :

Dairy products are those vegetarian food which are  obtained primarily  from milk of mammals like cow, buffalo sheep, goat etc and the mostly used diary products include many types of foods viz; Cheese, Yogrut, butter, cream, custard, frozen and fermented etc.  Diary products are very essential for human beings because they release energy from foods and reduce fatigue and tiredness. They also maintain  healthy blood pressure and curtail other body ailments. 

Therefore it is very essential to eat or drink dairy products because they offer  many health benefits like they build and maintain strong bones, support  normal growth and development of brain, maintain blood pressure in the body, keep muscles, nerves,bones, teeth, skin and vision healthy.  Dairy products also provide many nutrients for the body like potassium, calcium, vitamin D and protein and top dairy producing countries in the world are India, USA, China, Pakistan, Germany and Brazil and many others.

7. Whole Grains :

Whole Grains is another Vegetarian food that offers complete package of health benefits unlike refined grains and whole grains area great source of fiber with complete positive health effects  like it lowers the risk of obesity and type 2 diabetes. Whole grain as per the research has been a part of the human diet for ten thousand years. Whole grain is associated with various benefits including a lower risk of diabetes, heart disease, high blood pressure. 

Whole Grains are the seeds  of grass like plants called cereals and some of the most common variteis are corn, rice and wheat but some seeds of non grass plants or Pseudo cereals are also considered as whole grains including buckwheat, quinoa and amaranth. The major whole grain growing countries in the world are Russia, India, the United States of America, China, France, Canada, Australia, Kazakhstan etc.   

Conclude :

As per the  current research, the countries who are widely considered as to have best vegetarian food options are India, Thailand, Turkey, Japan, Mediterranean Countries and Sweden etc. As far as India is concerned, it is famous for its rich tradition of vegetarian cuisine with many dishes like Dal, Vegetable Biryani, and countless vegetable dishes and soups.  Thailand is popular and famous for its diverse vegetarian friendly  dishes like green Curries, Papaya Salad and Tofu based pad Thai and lot more. Turkey offers fresh vegetable dishes like Greek Salads, hummus and stuffed grape leaves and Japan offers best vegetable food options like vegetable Sushi, Tempura Vegetables and Miso soup and many flavored vegetable dishes with readily available plant based ingredients. Sweden is also considered as one of the leading countries in Europe in terms of vegetarian life style and Sweden cuisine  has been influenced by global food trends by offering a variety of plant based options. 

Also check out 

•Millets | Millet Health benefits | Millet Growing countries and lot more

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