6 high protein vegetarian foods that are nutrient-dense and expert-approved

Time of India

a day ago

Six vegetarian foods high in protein are being recognised for their ability to provide essential nutrients that aid digestion, improve heart health, support weight management, and lower the risk of chronic illnesses. These plant-based options also offer vitamins, minerals, and beneficial compounds that make them valuable additions to a balanced diet.
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1. Lentils
2. Hemp Protein
3. Baru Nuts
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4. Spirulina
5. Flaxseeds
6. Sorghum
Protein plays a crucial role in maintaining and repairing the body. It is essential for growth, development, and overall health. While many people associate protein primarily with meat and animal products, there are numerous vegetarian foods that provide substantial amounts of protein along with important vitamins, minerals, and other nutrients. Including these foods in a vegetarian diet can help meet protein requirements effectively.As reported by CNBC, Dr. Steven Gundry, an American physician and former cardiothoracic surgeon, recently shared six high-protein vegetarian foods that he frequently includes in his diet and recommends to others. These foods not only supply ample protein but also offer a variety of additional health benefits, making them excellent options for those seeking nutrient-dense plant-based sources.According to Healthline, lentils are seeds from the legume family and are a cost-effective source of protein. They contain over 25% protein and provide a good alternative to meat. Lentils also have high fiber content that supports digestion and the growth of healthy gut bacteria. Along with protein and fiber, they supply key minerals such as iron, magnesium, zinc, and potassium. Lentils contain plant compounds that may reduce the risk of chronic diseases like heart disease and type 2 diabetes.WebMD says that hemp protein comes from the cannabis plant but does not include THC, the psychoactive component of marijuana. About 25% of hemp seeds consist of protein, which includes all essential amino acids needed for bodily functions such as muscle repair and brain activity. Hemp seeds and powders are low in fat and cholesterol-free, making them a heart-healthy protein choice. They can easily be added to smoothies, cereals, and baked goods to boost protein intake.Research published in Science Direct highlights that Baru nuts, native to Brazil, have a higher protein content than many common nuts, such as pecans and cashews. A 20-gram serving provides approximately 4.6 to 6.2 grams of quality protein. These nuts also supply fiber, minerals, and prebiotic compounds beneficial for heart health. Baru nuts have strong potential as functional foods in plant-based diets.WebMD describes Spirulina as a blue-green algae that is rich in protein, vitamins, and minerals. One tablespoon contains about 4 grams of protein and important nutrients including vitamins B1, B2, B3, copper, and iron. Spirulina's unique protein, phycocyanin, has antioxidant and anti-inflammatory properties, which may contribute to reducing inflammation and cholesterol levels. It is available as powder or supplements and has been studied for potential benefits related to heart health and cancer prevention (WebMD).Healthline reports state that Flaxseeds are small seeds rich in protein, fiber, and omega-3 fatty acids. Though considered an incomplete protein due to lack of lysine, flaxseeds contain important amino acids like arginine and glutamine that support cardiovascular and immune health. Their soluble fiber helps suppress appetite, which can assist with weight management. Ground flaxseeds provide better nutrient absorption and can be easily added to a variety of foods.Sorghum is a gluten-free whole grain containing about 10 grams of protein per half-cup serving. It also offers fiber, iron, potassium, and B vitamins. Sorghum has antioxidant phenolic compounds that may reduce inflammation and exert anti-cancer effects. Its starches contribute to feelings of fullness while keeping calorie intake moderate, making it beneficial for weight control, as per WebMD.Incorporating these six nutrient-rich vegetarian foods recommended by Dr. Gundry can help ensure adequate protein intake while providing additional health benefits. Lentils, hemp protein, Baru nuts, spirulina, flaxseeds, and sorghum each contribute valuable nutrients, making them excellent choices for a balanced plant-based diet.