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Protein is a crucial nutrient that supports muscle growth, digestion, and immune function. While many believe animal-based foods are the best protein sources, plant-based diets also provide ample protein along with other health benefits. These include reducing the risk of cardiovascular disease (CVD), supporting weight management, and promoting overall well-being.

A common concern with vegetarian diets is obtaining all essential amino acids. However, a well-balanced plant-based diet can provide all the necessary amino acids for optimal health.

Dr. Rohini Patil, MBBS, and nutritionist, recommends four vegetarian foods that are excellent sources of protein.

1. Almonds

Almonds are a nutrient-rich superfood packed with protein, offering 6 grams per 30-gram serving. They make for a satisfying snack that enhances satiety and sustains energy levels throughout the day. Consuming almonds post-workout can aid muscle recovery, as research suggests. Additionally, almonds contain 15 essential nutrients that support weight management, help regulate blood sugar levels, and reduce inflammation—making them an excellent choice for diabetes management.

2. Tofu

Tofu, derived from soy, is a complete protein containing all essential amino acids. A single serving of tofu provides 10 to 20 grams of protein, depending on portion size. It is also rich in healthy fats and carbohydrates, making it a well-rounded nutritional choice. Tofu is highly versatile and can be easily included in daily meals, from stir-fries to smoothies.

3. Beans

Beans are nutrient-dense and loaded with bioactive compounds. A half-cup serving of cooked beans delivers up to 25 grams of protein, contributing around 20% of the daily protein requirement for adults. Besides being an excellent protein source, beans are rich in fiber, which supports digestion and gut health.

4. Chickpeas

Chickpeas are known for their high-quality protein content, surpassing many other pulses in nutritional value. When combined with other grains and pulses, chickpeas offer complete protein benefits. They also provide significant health advantages, including lowering the risk of cardiovascular disease, type 2 diabetes, and digestive issues.

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