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Eat Smart To Be Fit and Healthy - 10 Superfoods By Dietician Jyoti Chabria

Updated on June 8, 2016

Food has the ability to tempt no matter how serious you are about staying healthy. But being healthy isn’t about skipping meals. In fact, such a regimen can be bad for one’s health. Eating healthy is about eating smart, having balanced meals with the right amounts of everything.

Consuming a high-protein vegetarian diet is certainly a step in the right direction. For those interested in embarking on a healthier eating journey, we bring you 10 superfoods that are loaded with protein and are excellent for staying in health.


1. Soybean

Soy is a rich source of protein and including this to your meal will help your protein intake. A wide range of soy-based products is available in the market - right from soy flour to soy milk, soy oil and more. So you don’t have to hunt much to get your daily dose of soy. Soy proteins contain what is called ‘peptides’, which can provide you with numerous health benefits. Peptides aid in regulating your blood pressure, improving your immune functions and helping you have better control over your blood sugar levels.

Can’t believe it? Just listen to what the expert dietician, Jyoti Chabria, has to say!


Sprouts are also an example of protein-rich food and can be made from kidney beans,green gram, soy sprouts, and pulses. Sprouts will provide ample nutrition to your body by giving you a healthy dose of Vitamin K, Vitamin C as well as folate. At the same time,they are excellent sources of fiber, manganese, and riboflavin.

Black Beans

Vegetarians have always been aware of the benefits of eating black beans. Mostly being used as a healthy side dish, black beans pack a whole host of benefits and are even advised to people suffering from diabetes. They have anti-oxidant properties, thereby helping to prevent heart disease. Experts also state anti-oxidants can lower a woman’s risk of breast cancer.


Almonds contain a good dose of fiber as well as proteins. Being easy to carry around, grabbing a hand full of almonds at regular intervals of the day will certainly help you keep your protein levels in check. However, since the conventional almonds that are out there utilize loads of pesticides and chemicals, choosing organic almonds is always a better option.


Although eggs were always considered non-vegetarian, it is not surprising to see vegetarians eating eggs because they have recognized the nutrient benefits that eggs provide. Eggs contain a little bit of every nutrient that the body needs - Vitamin A,Vitamin B, Vitamin D, Vitamin E, folate, and calcium. At the same time, they increase your High Density Lipoprotein (HDL or good cholesterol), which, in turn, helps protect you from having a stroke, heart disease or other heart problems.


Nuts have always been a good source of protein. Walnuts, in particular, are known to have the maximum amount of Omega-3 fatty acids as compared to other nuts. This essential fatty acid helps reduce cholesterol and is also beneficial in fighting cancer and protecting your skin against sun damage.


Whey Protein

This is one of the richest sources of protein, containing a much higher proportion of protein that most other foods in a vegetarian diet. This high quality protein is packed with amino acids and is very digestible. Studies have shown that it could reduce blood pressure and other health problems. Hence, it is now being absorbed into the pharma sector. And you thought whey protein was just for bodybuilders! Next time your set yogurt at home, make sure you use that water on top. It is whey protein that will give you your protein requirement.


Lentils pack a ton of fiber and protein and are a versatile ingredient to add to your diet. Not only can they be thrown into a side dish, but they can even be eaten plain and enjoyed. So whether you choose to mash them up and make patties or add them to a soup to give it additional thickness, having lentils in your diet will make up your daily protein intake.



Familiar to most vegans, tempeh is the perfect replacement for meat. As a result, it cuts down on cholesterol and sodium while giving you a good dose of protein. Not only can you use it as pizza topping, but it can be used as a meat substitute in any dish. It is known for having anti-cancer properties and for providing cardiovascular advantages.


Wheat Gluten

It you don’t have celiac disease and gluten intolerance, wheat gluten is the perfect source of vegetarian protein. Thousands of years ago, Buddhist monks from China created it as a substitute for meat. Also called Seitan, wheat gluten is low in carbs and sodium and a wonderful source of iron and calcium. It tastes good if you cook it in soy sauce-based broth so that you get your missing amino acid from Seitan.

Foods high in protein are packed with loads of benefits, from reducing to kidney stones, blood pressure, diabetes to helping protect against cancer, asthma and more. This is why people who follow a high-protein vegetarian diet remain fit and are able to enjoy long, healthy, and fulfilling lives.


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