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HomeDietary Plan6 Fantastic Vegetarian Alternatives to Eggs for a Healthy Diet Protein

6 Fantastic Vegetarian Alternatives to Eggs for a Healthy Diet Protein

Protein is essential for building muscle and repairing tissues in your body. When you consume protein, your metabolism increases, helping you burn fat more efficiently. Additionally, protein is known to be highly satiating, keeping you feeling full for longer periods.

6 Amazing Vegetarian Food to Replace Egg

When we think of protein-rich foods, eggs often come to mind first, boasting about six grams of protein per egg. However, the quality of commercially produced eggs may not be as high as desired. Modern studies reveal that eggs from hens raised in poor conditions lack essential nutrients and are often treated with antibiotics, contributing to antibiotic resistance in populations.

So, let’s explore five vegetarian protein sources that outshine eggs:

1. Urad Dal (Urad bean, Black lentil)

Urad dal is a type of lentil that packs a punch when it comes to protein. Just a small bowl of urad dal gives you a good amount of protein, as well as other important nutrients like magnesium, manganese, and zinc. These nutrients help your muscles, body strength, and even boost testosterone levels. Plus, if you cook it with a bit of butter or ghee, it’s easier for your body to digest.

2. Green Moong Dal (Green gram)

Offering 14 grams of protein per serving, Green Moong Dal is easily digestible and can be consumed in various forms like sprouts, dals, or halwa. Studies show that incorporating lentils into your diet can reduce the risk of diabetes compared to excessive egg consumption.Black Chana: Just 100 grams of roasted

3. Black Chana (Black Chickpeas)

Just 100 grams of roasted Black Chana provides a whopping 22 grams of protein. Its quality protein content is recognized even by modern research, making it a preferred choice among Indian wrestlers. Including the skin of Black Chana in your consumption ensures maximum fiber intake.

4. Milk

A single glass of milk offers 10 grams of quality protein along with essential vitamins and omega-3 fatty acids. Milk can be combined with Chana Satu (powdered Black Chana) for a post-workout shake, aiding in muscle repair and strength building.

5. Green Peas (Garden peas)

Surprisingly high in protein, Green Peas are a complete source of protein containing all nine essential amino acids. One cup of green peas provides nine grams of protein and helps in regulating blood sugar levels. Incorporate them into dishes like Aloo Gobi or enjoy them as a snack.

6. Peanuts

Despite being known for their healthy fats, peanuts are also rich in protein, offering seven grams per handful. Studies have shown that regular peanut consumption can reduce the risk of heart disease. However, it’s essential to consume peanuts in moderation.

Daily Protein Intake

Understanding your daily protein needs is crucial. According to the China Study, which spanned over 22 years, protein intake should account for 5 to 10% of your daily calorie intake, depending on your activity level. A balanced diet can easily meet this requirement without solely relying on eggs or non-vegetarian protein sources.

For example, a typical 1800-calorie Indian diet comprising two parathas (a flat unleavened bread) with curd for breakfast, aloo matar with three chapatis for lunch, dal rice for dinner, and half a glass of milk at night, can provide approximately 43 grams of protein, fulfilling your daily needs.

Incorporating a variety of vegetarian protein sources into your diet ensures adequate protein intake for muscle growth, repair, and overall health, without solely relying on eggs or non-vegetarian options.

So, if you’re looking to get your protein without eating eggs or meat, these six vegetarian options have got you covered!