Vegetarian Diet: Many of us think that protein can only be obtained from non-vegetarian food, but is this true? Can’t vegetarians meet their body’s protein needs? Let’s find out the answer to this question.

According to dietitian and diabetes educator Kanikka Malhotra, protein is an essential nutrient for our body. It not only strengthens muscles but also plays a vital role in repairing bones, tissues, and cells. It also boosts our immunity.

Vegetarian Diet: How much protein is needed?

Kanikka Malhotra explains that protein requirements in India depend on a person’s activity level. Adults should consume at least 0.8 grams of protein per kilogram of body weight daily to meet basic needs. Those who engage in moderate physical activity need 1 gram per kilogram, while those who engage in intense exercise or sports need 1.2 to 1.3 grams per kilogram.

The Truth About Protein for Vegetarians

Many people believe that vegetarians may be protein deficient, but this isn’t entirely true. A well-balanced vegetarian diet can also provide adequate protein.

According to Kanikka Malhotra, plant-based protein, when consumed in the right combination, can meet the body’s needs for all essential amino acids.

Vegetarian Diet: Plant Protein Sources

If you’re a vegetarian, you just need to ensure you include a variety of protein sources throughout your daily diet. Foods like lentils, chickpeas, kidney beans, peas, soy products, cheese, milk, yogurt, and nuts are good sources of protein. You can include them in soups, salads, curries, or smoothies.

Why a Balanced Diet is Important

Protein is essential not just for muscles, but for every cell in the body. A deficiency can lead to problems like fatigue, weakness, and a weakened immune system. Therefore, whether you’re a vegetarian or not, it’s crucial to eat a balanced diet rich in protein.

Disclaimer: This article is for general information purposes only. Always consult your doctor or certified dietitian before making any dietary changes.