Read Protein Bio-Availability – Fit Body to Fit Mind . Plant based protein sources have lower BV (absorption and utilization) in our bodies. Hence, plant protein needs more consumption to meet daily protein needs. Do remember that many plant protein sources do not have full spectrum of Amino-acids which are building blocks of protein. So a mix of different kinds of plant protein sources can complete the amino acid profile needed for full benefits.
Cereals: Moderate protein, High carbs, Low fat
- Rice – medium protein not recommended
- Wheat – high protein
- Barley – medium protein
- Millets – high protein
- Oats – high protein
Millets – Moderate protein, High carbs, Low fats
Millets are coarse grains which are good in protein, fiber, vitamins and minerals. Non-gluten.
- Jowar (sorghum), high protein
- Ragi (finger millet), medium protein
- Korra (foxtail millet), high protein
- Arke (kodo millet), medium protein
- Sama (little millet), medium protein
- Bajra (pearl millet), high protein
- Chena/barr (proso millet) high protein
- Sanwa (barnyard millet). medium protein
Legumes – high to medium protein, high carbs, low fats
- Pulses – Dry beans, Lentils, peas
- Soybeans – high protein
- Black eyed peas(Lobia) – medium protein
- Chickpeas(channa) all kinds – high protein
- Green gram – Whole moong beans – high protein
- Yellow gram – Split moon beans – high protein
- Split pegion peas – Toor dal – high protein
- Kidney beans – rajma – medium protein
- Red gram – masoor dal – medium protein
- White gram – Urad dal – medium protein
- Green peas and white peas – medium to high protein
Nuts – High protein, Low carbs, High healthy fat
- Almonds
- Ground nuts/Pea nuts
- Cashew nuts
- Pista
- Walnuts
- Flax seeds
Vegetables: Moderate to Low protein, Low carbs, high fiber, Low fat
- Broccoli
- Mushrooms
- Green peas
- Spinach
- Cauliflower
- Sweet corns
- Ladies finger
- Carrot
- Beet root
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