5 Best Protein Rich Vegetarian Food For Pregnancy

Introduction

Are you an expecting mother who follows a vegetarian diet? Are you concerned about receiving adequate nutrients during your pregnancy? This article delves into protein rich vegetarian food for pregnancy that can nurture your baby and support your body functions.

Vegetarian and vegan diets have been on the rise globally over the past few decades owing to the compelling evidence indicating that consumption of plant-based foods can lower the chances of developing coronary heart disease, hypertension, type 2 diabetes, and various forms of cancer.

Studies show that well-planned and balanced vegetarian diets may be considered safe during pregnancy and lactation. Plant-based proteins such as lentils, chickpeas, tofu, soybeans, and quinoa are rich in essential amino acids and great sources of other vital nutrients required for a healthy pregnancy.

For individuals looking to maintain a protein rich vegetarian food during pregnancy, there are ample options available.

Before that let’s know about how protein helps in healthy pregnancy.

Importance of Protein in Pregnancy

Protein is referred to as a building block of cells in the body and is made up of amino acids. Proteins are involved in every cellular process. They are needed in the formation of bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins. They control cell division, metabolism, and the flow of materials and information into and out of the cell.

Adding protein to a pregnant woman’s diet helps the growth and development of the fetus.

A balanced protein diet or supplementation when given to pregnant women improves fetal growth, increases birth weight and height, and decreases the percentage of low birth weight.

Most weight gain in the fetus occurs during the latter half of pregnancy.

Pregnant women require a protein-rich diet as a source of energy and maintain maternal homeostasis while supporting fetal growth.

Protein Requirements for Pregnant Women

Protein needs are particularly high during pregnancy and lactation. As per research, protein requirement during pregnancy and lactation increases up to 71 g/day (1.1–1.2 g/kg/day) compared to 46 g/day (0.8 g/kg/day) for nonpregnant women.

Legumes, nuts, tofu, and eggs are excellent sources of proteins. Soy protein can reach adequate protein needs as animal protein.

Daily Protein Intake Recommendations

Studies suggest in the first trimester of pregnancy, the additional protein needs are minimal. In the second and third trimesters of pregnancy, protein needs increase by an average of 21 g/day.

The recommended dietary allowance (RDA) for protein during the first trimester of pregnancy is estimated at 46 g/day (0.8 g/kg bw/day), and 71 g/day (1.1 g/kg bw/day) during the second and third trimesters.

Benefits of Protein for Maternal and Fetal Health

1. Intake of maternal dietary protein is essential for proper embryonic growth and development by increasing placental angiogenesis and blood flow.

2. Studies have shown that protein aids in the growth and function of the placenta, which provides oxygen and nutrients to the fetus.

3. Protein is vital for the growth and development of fetal tissues, which includes the brain and other vital organs in the fetus.

4. Protein helps to repair the maternal tissues that are stressed or damaged during pregnancy.

5. Protein supports the growth and expansion of the uterus and breasts to prepare for childbirth and breastfeeding.

6. Protein is a steady source of energy, which helps to prevent fatigue and sustain energy levels throughout pregnancy.

7. An adequate amount of protein intake can reduce the risk of delivering a low birth weight baby.

8. Pregnant women who adhere to a vegan diet are at higher risk of protein deficiency so additional protein is indicated for the vegan diet in the second and third trimesters: 25 g of protein may be added by including 1.5 cups of lentils or 2.5 cups of soy milk per day.

Protein Rich Vegetarian Food for Pregnancy

Protein-rich vegetarian food for pregnancy is essential for the mother and baby’s health. There are many sources of protein-rich vegetarian and vegan diets. It would help if you balanced the protein-rich meal with other macro and micro vital nutrients needed during pregnancy.

1. Vegan Protein Sources

Protein sources like lentils, chickpeas, black beans, kidney beans, and soya beans are great options for your diet. These plant sources are rich in fiber, vitamins, antioxidants, and minerals too.
These nutrients are equally important for fetal development and maternal health.

2. Dairy Protein and Dairy Alternative Sources

The high-quality protein options commonly seen in dairy protein sources are Greek yogurt, curd, cottage cheese (paneer), and milk.
Plant-based dairy alternatives like soy milk, and almond milk, are great choices for those who are vegans or if they are lactose intolerant.

3. Plant-Based Protein Sources

Quinoa, barley, amaranth, oats, millets, buckwheat, bulgar, and brown rice contain a good amount of protein that can be added to your diet in various forms.
These foods are also rich in fiber and other nutrients that support gut health, prevent constipation and keep your bowel movement regular.
Eating millet helps to regulate blood sugar levels, provides sustained energy, and supports overall cardiovascular health.

4. Vegetables

Protein-rich vegetables: Spinach, broccoli, Brussels sprouts, peas, kale, mushrooms, and sweetcorn are some of the great choices of protein sources in vegetables that you can incorporate into your diet.
These vegetables are also packed with antioxidants, vitamins, minerals, and fibers that support overall pregnancy health.

You can include these vegetables in your routine diet to get maximum benefits from these vegetables.

5. Nuts and Seeds:

Almonds, walnuts, cashew nuts, peanuts, pumpkin seeds, sunflower seeds, chia seeds, and flax seeds are excellent protein sources. You can add them to your smoothies, salads, desserts, and vegetable curries.

Impact of Protein Rich Vegetarian Food for Pregnancy.

Studies suggest, that a vegetarian diet can help to lower blood pressure and, consequently decrease the risk of hypertensive disorders of pregnancy, such as pre-eclampsia or eclampsia.
Another study reported a significant decrease in the prevalence of hypertension associated with proteinuria.

Meal Planning and Recipe Ideas for Protein Rich Vegetarian Food for Pregnancy

Protein-Rich Breakfast Ideas

Expecting mothers can start their day with a protein-rich breakfast to keep themselves energetic and satiated throughout the day. Some of the options are

Curd with oats
Quinoa breakfast bowl with fruits and nuts
Greek yogurt with chia seeds
Moong daal chila with curd
Besan (chickpea flour) chila with curd
Paneer bhurji
Paneer vegetable salad
Scrambled tofu with vegetables
Oatmeal with nuts
Millet idli with sambar
Buckwheat cooked in milk with nuts

Lunch

Lunch meals are important meals of the day. Here are protein-rich lunch ideas given below…

Lentil and vegetable soup
Tofu stir-fry with quinoa
Paneer paratha
Palak Paneer
Paneer tikka with vegetable salad
Chickpea salad
Tofu and vegetable stir fry
Paneer wrap
Millet dosa with peanut and coconut chutney
Brown rice with lentil curry

Dinner meals

Kidney beans with brown rice
Mix vegetable soup with paneer
Chickpea, broccoli, soybeans, and carrot stir fry
Vegetable cutlet
Soya chunks curry with brown rice
Pumpkin soup with tofu
Vegetable paneer sandwich

The above protein-rich food ideas are to provide pregnant women with essential nutrients required for a healthy pregnancy. Including a variety of protein sources in your diet provides you with different amino acids and important nutrients required for maternal as well as fetal health.

Precaution

Pregnancy is a critical period during which the mother requires different amounts of nutrients for healthy gestation, to promote optimal fetal development.

Ensure you get enough protein, calcium, essential vitamins, and minerals from various food sources to nourish your health and your baby’s during pregnancy.

Conclusion

Adding adequate protein rich vegetarian food for pregnancy can improve reproductive success and result in healthier mothers and newborns.

Vegetarians should consume protein from different plant sources, including legumes, soy products, grains, nuts, and seeds. Eggs and dairy products also provide good quality protein for those following a lacto-ovo-vegetarian diet.

Studies suggest that consumption of plant proteins may contribute to their reduced risk of chronic diseases such as diabetes and heart disease in vegetarians.

Ensure to include sufficient intake of other key nutrients such as iron, calcium, B12, folate, and other essential nutrients through different stages of pregnancy. Along with proteins other nutrients are also required to improve maternal and fetal health.

You can consult your health expert and get a customized meal plan during pregnancy to meet your requirements and preferences.

FAQ’s

Q1. What vegetarian food is high in protein during pregnancy?

Ans. Protein rich vegetarian food for pregnancy are listed below

Lentils
Chickpeas
Black beans
Kidney beans
Quinoa, oats
Buckwheat
Brown rice
Greek yogurt
Milk
Eggs
Paneer(cottage cheese)
Tofu
Tempeh
Mushrooms
Asparagus

Q2. How can I increase protein intake during pregnancy?

Ans: You can add high-protein food items regularly to your diet such as soybeans, soy milk, nuts, seeds, eggs, tofu, and lentils to increase protein levels during pregnancy.

Q3. What nuts are high in protein?

Ans: Almonds, walnuts, peanuts, and cashew nuts are the easily available protein-rich nuts that you can add to your mid-morning or evening snacks. These nuts are also a good source of healthy fats and other vital nutrients.

Q4. What are vegetarian protein snacks for pregnancy?

Ans: The delicious and amazing vegetarian protein snacks that can be added to your diet plan during pregnancy are