Vegetarians and especially vegans have a common worry, are they getting a well-rounded diet that includes all necessary nutrients for a human being to function. Let’s not forget, we are omnivores by evolution and protein is an important source of nutrition for us. Fortunately, especially for vegans who by definition do not take any milk nor egg, science is showing that Plant based proteins are just as good as animal derived proteins. Below are some of the common and affordable sources of plant derived proteins that can be found at Modern Store Indian Grocery. 

Soy Milk 

Soy milk is made from soybeans and usually fortified with vitamins and minerals. It can be a great alternative to dairy milk for those who avoid dairy like vegans. Not only does it consist of  6 grams of protein per cup (244 mL), it’s also a goodt source of calcium, vitamin D, and vitamin B12. It’s an incredibly versatile product that you can drink by itself or use in a variety of cooking and baking recipes.

However, keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so do pick up a multi-grain soy milk version at Modern Store for maximum benefits. Additionally, some types may contain added sugar, so it’s best to opt for unsweetened varieties whenever possible.

Oats and oatmeal

Eating oats is an easy and delicious way to add protein to any diet. Half a cup (40 grams) of dry oats provides about 5 grams of protein and 4 grams of fiber. Oats also contain important microminerals such as magnesium, zinc, phosphorus, and folate. Although oats are not considered a complete protein, they do contain better quality protein if compared to other grain commodities like wheat or rice. You can use oats in a variety of recipes ranging from oatmeal to using as an ingredient to make dosa and also can be ground into flour and used for baking western baked items. 

Chia seeds

Chia seeds are derived from the Salvia hispanica plant, which is native to Mexico and Guatemala. With 5 grams of protein and 10 grams of fiber per ounce (28 grams), chia seeds definitely deserve their spot on the list of top plant-based proteins. These little seeds contain high levels of iron, calcium, selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other beneficial plant compounds. They’re also incredibly versatile, thanks to their mild taste and ability to absorb water and form a gel-like substance. This quality makes them an easy addition to a variety of recipes, ranging from smoothies to baked goods to chia pudding.

Assorted Nuts

Nuts, seeds, and their derived products are great sources of protein. One ounce (28 grams) contains 5–7 grams of protein, depending on the variety. Nuts and seeds are also great sources of fiber and healthy fats, along with iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins. They likewise contain antioxidants, among other beneficial plant compounds.

When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damage the nutrients in nuts. Therefore, it’s best to reach for raw, unblanched versions whenever possible. Also, try opting for natural nuts to avoid the oil, sugar, and excess salt often added to many popular brands. Multi-nut and grain products like Manna Health Mix, Natural nuts are widely available in Modern Store and there is an expert who can explain to you the plus and minus of each variety. 

Green Peas

Green peas contain nearly 9 grams of protein per cooked cup (160 grams), which is slightly more than a cup (237 mL) of dairy milk. What’s more, a serving of green peas covers more than 25% of your daily fiber, thiamine, folate, manganese, and vitamin A, C, and K needs. Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper, and several other B vitamins.

You can use peas in recipes such as green pea masala fry or curry, pea-and-basil-stuffed dumplings, Western or Thai-inspired pea soup, or pea-and-avocado guacamole. 

At Modern Store, we believe that everyone deserves to live a healthy life. We are located at your convenient location in Kuala Lumpur (Old Outlet and New Outlet) Malaysia, you can buy all your Indian groceries, vegetables and fruits under one roof. Modern Store Brickfields has now partnered with TheBig3 Online Indian Grocery to bring our products online. You can now shop for our products at our partnered online store – www.thebig3grocery.com.my and we will deliver directly to your homes. Stay Fit! Stay Healthy!

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