Veganism has found plenty of fans across the world. Some of our most loved celebrities like Aamir Khan, Kiran Rao and Anushka Manchanda too have turned vegans in the recent past. Veganism as a philosophy abstains use of all kinds of animal-based products, be it in their diet, clothing or cosmetics. While a large part of India does not consume a meat-based diet, we are still heavily reliant on dairy products, be it milk, paneer or ghee. In veganism, you refrain even from using dairy. Under such restrictions, vegans may find it hard to fulfill their protein requirement. Whether you want to gain muscles or are looking for sustainable weight loss, you need to include ample protein in your diet. Protein induces satiety. It also increases levels of appetite-reducing hormones and hunger hormone ghrelin, making you crave less, thereby promoting weight loss.
Here are some vegan protein-rich foods that you can stock up on:
1. Tofu And Similar Soy Products
Tofu is made of soy milk, which is an excellent alternative to regular milk sourced from animals. You can cook tofu the way you cook paneer. Toss it in salads, use it as fillings in sandwiches, or have it as tikkas. This will not only help you feel full for longer but will also help you manage your weight.
Be it kidney beans, black beans or chickpeas, all are an excellent source of protein and essential amino acids. You can experiment with them in form of salads, sprouts and curries. Better still; pair beans with whole grains like brown rice or quinoa. This will supplement your intake of proteins and fibre.
The range of dals that we Indians use in our desi preparations is worth a chronicle of its own. Legumes are a rich source of digestible fibre. Fibre takes long to break down, which keeps you full for longer and further prevents cravings. This will further support your weight loss diet and help you lose a few kilos.
4. Chia Seeds
An ounce (28 grams) serving of chia seeds contains about 4 grams of high-quality protein. Chia seeds are also a good source of fibre, which makes it an ideal superfood to cut that bulge. You can toss them in your low fat and low-cal smoothies or drinks to accelerate your weight loss programme.
5. Green Peas
Green peas, or matar, also make for an excellent plant-based source of protein. They are also high in various vitamins, antioxidants and minerals such as thiamine and manganese, which makes it a healthy addition to weight loss diet. You can also try pea milk. It is rich in DHA and omega-3 fatty acids along with iron and vitamin D that are good for our health.
Try including these foods in your diet and see the effect on your waistline. Make sure you supplement your diet with a disciplined fitness regimen too.