Before we make a direct deep dive into unveiling the list of Top 6 Delicious Protein-Rich Foods that aren’t Meat, let us first truly understand What protein is, Why does our body require protein, and What is our daily protein requirement?!
Let’s get started!!!
What is Protein?
Protein is a crucial ingredient in our diet, that originates from the Greek word ‘Protos’, which means ‘First’. Protein is very essential for muscle development and regeneration, as well as enzyme and hormone synthesis. Protein, along with carbohydrates and fat, is among the three primary macronutrients. That’s why it becomes necessary to intake a lot of Protein through diet.
The Basics of Protein: All Pro(Tein) Facts!
As healthy adults, we all need protein-rich foods on a regular basis since it is an essential macronutrients. Irrespective of whether they are exercising or not, all healthy individuals must consume sufficient amounts of protein. To understand this on a very serious note, we need to examine protein from two very distinct angles: firstly, from a nutritional perspective, and then, from the viewpoint of the body’s use of protein.
Protein-rich foods are necessary as they assist in creating the basic structure for protein all across the body. After being consumed, a protein has the capacity to carry out countless biological functions associated with the body’s structure, functioning, and regulation. These proteins perform essential bodily functions that go far beyond aiding and supporting the muscle.
Multiple specialized proteins exist, including myosin, actin, collagen, and keratin. In reality, the number of distinct types of protein in the human body may exceed one million, and many more are still undiscovered. Let’s examine protein more closely from the perspective of nutrition.
People who are not able to meet their daily protein requirements by consuming protein-rich foods, or those of you who have crazy workouts and need enough protein intake on the go, must rely on Protein Supplements.
Why Does Our Body Require Protein?
Protein is found in every cell of the human body and accounts for around half of our gross body weight. Protein is broken down in our bodies and it contributes to maintaining muscle mass and metabolism. Protein deficiency can impair practically every aspect of physiological function, resulting in muscular atrophy and a weakened immune system.
What Is Our Daily Protein Requirement?
The Protein needs of your body alter as you age, and they vary from person to person based on the factors like body weight and gender. Still, the recommended intake of Protein-rich foods makes up about 15-25% of your total caloric consumption. For an average human aged between 19 to 70 years, the suggested protein consumption per day is:
For men, it is 0.85 grams per kg of their respective body weight. That is, say for example a person weighs 75kg, then his required daily consumption of Protein-rich foods would be 63.75g of Protein.
For women, it is 0.75 grams per kg of their respective body weight. That is, if a lady weighs 50kg, then her required daily consumption would be 37.5g of Protein.
However, The recommended daily consumption for individuals over the age of 70 – 75 is between 0.5 and 1 gram per kg of their body weight.
How Is Protein Related to Amino Acids?
Various protein-rich foods are composed of a variety of amino acid ratios. The way the body utilizes these dietary proteins may be affected by these amino acid patterns. Amino acids, the building blocks of proteins, are where everything starts.
Proteins are intricate entities consisting of more than twenty fundamental components known as amino acids. While the body can produce some amino acids, others must be received through food. If those needs are still not met, then one must rely on dietary supplements.
All the above-stated facts indicate the importance of protein intake and this is why we want to make sure to break your misconceptions revolving around protein and protein supplements.
Let’s Break Some Misconceptions Revolving Around Protein!
A prominent belief is that all major sources of protein can only be derived from those protein-rich foods that are meat, eggs, and fish. This statement is completely not true. There are so many vegetarian and vegan substitutes that are a boon to all the people who want to cut down their meat intake.
Secondly, there is this major myth that protein-rich foods which are from vegetarian and/or vegan sources do not contain enough protein is completely false.
Even if you follow a plant-based diet, eating a balanced diet will ensure that you consume sufficient incomplete proteins that can be combined and developed as complete proteins. This will provide your body with all nine essential amino acids or the EAAs.
Protein supplements are also a great way to include protein in your diet if you do not have access to eating a lot of protein-rich foods.
Top 6 Delicious Protein-Rich Foods That Aren’t Meat!
Here is a list of the Top 6 Delicious Protein-Rich Foods That Aren’t Meat:
Due to its high nutritional value, both in terms of macronutrients and the minerals and antioxidants it contains, avocado is a fruit that is native to North America and has grown in appeal as a superfood.
Although it first gained popularity in Mexican cooking, avocado is quickly emerging as a vegetarian protein-rich meal for training and fitness regimens. Avocados can be consumed raw, simply sliced, or combined with salads and other dishes.
2. Soy Milk
Soy milk has recently been advertised quite a bit as a rich source of protein, and this is completely accurate. Many people who are lactose intolerant need an alternate protein source, and perhaps soy milk is an excellent choice because it has about 7 grams of protein per glass. However, soy milk is not just high in protein; it is also an excellent resource of calcium, vitamin B12, and vitamin D.
3. Green Peas
Green peas are a fantastic source of protein and to your surprise, they are ranked third in the top 6 delicious protein-rich foods. Approximately 9 grams of protein are included in one cup of these lush green delights. They are also abundant in minerals, vitamins A, K, and C, as well as a significant amount of fiber. You may help your body obtain the extra protein it needs by simply adding green peas to your normal vegetarian diet.
Oats are superfoods beyond a shadow of a doubt. They are not only the best among the protein-rich foods but also contain soluble fiber, which is popularly known to decrease the levels of cholesterol and lessen the risk of any kind of heart disease. Close to 7 grams of protein and 25% of your everyday requirements for fiber can be easily found in a tiny cup of rolled oats.
Because of their significant protein levels and low glycemic index, they also aid in regulating blood sugar levels. Please note that we do not recommend the usage of instant oat mixes like masala oats as they contain a lot of preservatives and added salt.
Legumes include bean kinds such as black beans, kidney beans, chickpeas, and others that are commonly regarded as protein powerhouses, or in other words, they are very popular and widely consumed protein-rich foods. Each serving of chickpeas has around 15 grams of protein. In addition to a large number of essential vitamins, minerals, and other nutrients that may help you stay fit, strong, and healthy.
6. Sweet Corn
Sweet Corn is one of the most widely grown crops today and has been popular among people from different walks of life, universally. Sweet corn is also used to make corn syrup and cornflour, as well as a protein-rich food and a very good source of protein on its own.
Sweet corn is a very delicious treat to try, whether boiled, steamed, or roasted with a nice slathering of butter on top. Sweet corn contains about 3.3 grams of protein per 100 grams serving.
What to Do if You Still Feel That Your Protein Intake Is Not Sufficient?
Protein Supplements Are the Key!
You can pick the right protein supplements to add the required amount of protein to your diet. If you are worried about what are the best protein supplements or where will you get them? Then take a sigh of relief because we have got you covered!
Evolved Genetics Offers a Wide Variety of Protein Supplements:
Nutrition Facts: 24g of protein, 11.7g of EAA, 5.4g of BCAA
Nutrition Facts: 25g Protein, 10g Glutamine + BCAAs
Nutrition Facts: 28g Protein, 100g Arachidonic Acid, 15g EAAs
Nutrition Facts: 25g Protein, 7.1g BCAAs, 4.8g Glutamine