Most people think that following a vegan diet would not get you all the nutrients required by your body. That’s not true at all. A vegan diet can provide all the nutrients you need and more. With respect to protein, changing to a vegan diet can be quite a challenging decision as it’s not easy to find high quality vegan protein sources which are complete sources of protein as well. This blog is going to talk about some good sources of protein you can consume if you’re vegan.
Importance Of Consuming Enough Protein
Every living organism needs sufficient protein as they are the building blocks of the body that provide a structural framework. Protein is present in each cell of the body. Amino acids are the building blocks of protein and a chain of amino acids form a protein.
The body requires protein to maintain health and repair itself. So, when you recover from a certain illness or injury, having a good amount of protein is very essential. Protein also helps carry oxygen throughout your blood and keeps your muscle mass intact.
Here’s A List Of Vegan Foods High In Protein
#1 – Soy Products
Soybeans are considered a complete protein source. They supply all essential amino acids that your body needs. Edamame, tofu, tempeh etc are all by-products of soybean. Soy products generally contain 15-20g of protein for a 100g serving.
Additionally, edamame is high in folate, Vitamin K and fiber. This aids digestion. Soy products also contain magnesium and phosphorus.
#2 – Lentils
Lentils provide nearly 24g of protein for a 100g serving which shows that they’re a fantastic source of protein. They also contain a good amount of fiber and the fiber from lentils supports growth of beneficial bacteria in the colon. These bacteria help in maintaining a healthy gut.
Lentils are also a good source of folate, magnesium, iron and also contain many antioxidants.
#3 – Plant based Milk
When it comes to vegan milk, soy and almond milk are great sources. Plant based milk is rich in vitamins and minerals too. Therefore, it could be an excellent substitute for dairy milk for lactose intolerant individuals. Plant based milk contains around 3g of protein for every 100g serving.
Vegan milk also contains a good amount of calcium, vitamin D and vitamin B12.
#4 – Yeast
Yeast has a significant amount of protein. A 100g portion of yeast contains 50g of protein. Nutritional yeast is derived from Saccharomyces cerevisiae, a species of yeast and is commercially available as yellow powder or flakes.
Also, enriched nutritional yeast is a good source of zinc, magnesium, copper, manganese and B vitamins including vitamin B12. However, keep in mind that all varieties of yeast are for nutritional purposes so read the label carefully.
#5 – Seitan
Composed of gluten, it is the primary protein found in wheat. It is a popular protein source for a large number of vegetarians and vegans. Often referred to as wheat gluten, it contains around 25g of protein per a 100g serving.
Therefore it is one of the most protein dense plant foods accessible. Seitan is also a rich source of selenium, iron, calcium and phosphorus.
Apart from these there are plenty more sources of protein available like hemp, green peas, beans etc. These food sources provide a good amount of protein along with many other nutrients.
Conclusion:
It is a general misconception that vegans can’t meet their protein requirements. In many ways, a vegan diet is great for your body. Some of these are complete proteins and some even have antioxidant and anticancer properties. Considering all the mentioned benefits, we recommend a protein rich vegan diet for optimum health and a happy life.
