7 Best Protein Sources For Vegans
Protein sources for vegans help avoid potential nutritional deficiencies by restricting the consumption of foods of animal origin. Some plant foods can provide them in just the right amount.
Many people are interested in learning about protein sources for vegans, since there is a belief that these plans produce protein deficiency due to the absence of meat and animal products.
Although we cannot deny that the regime is quite strict due to its characteristics, it is good to know that it is possible to turn it into a healthy diet. For this, it is necessary to previously know all those foods that can replace animal sources.
Proteins are one of the fundamental nutrients for the biological processes of the body; they are part of the tissues and organs involved in digestion, circulation and the formation of muscle mass. In fact, foods that contain them represent an important source of energy. Its consumption optimizes sports performance and prevents decay and lack of concentration.
Protein sources for vegans that you should add to your diet
Who said you need to eat meat to get the right doses of protein? It is true that products of animal origin largely contain this nutrient; however, there are many sources of protein for vegans that meet the needs in a similar way.
These foods are lower in calories and also contain essential amino acids. They are highly satiating and can help maintain a healthy weight without breaking the rules of a vegan diet.
1. Soy and tofu
Within the list of protein foods for vegans, soybeans and tofu stand out for their significant contribution. Each 100 gram serving contains about 37 g of high biological value protein and very low levels of saturated fat.
Other derivatives of soy such as tempeh and soy burgers are good options for the vegan diet; These, among other things, provide nutrients of great importance, such as calcium and iron.
It is important to bear in mind that, according to a study published in the journal Advances in Nutrition , it is advisable to ingest more than 0.8 g of protein / kg weight / day.
2. Quinoa
Without a doubt, quinoa has managed to position itself as one of the favorite foods of followers of the vegan diet. Each cup of cooked quinoa provides between 17 and 18 g of vegetable protein and a large amount of vitamins, minerals and carbohydrates.
Its regular consumption can help lower cholesterol and risk of diabetes. In addition, it is used as an ally of weight loss diets due to its low calorie intake.
3. Seitan
Seitan, also considered “vegetable meat”, is a food made from wheat gluten. It represents an important source of protein for vegans, as each 100-gram serving contains around 20 g of this nutrient.
It is a healthy, low-calorie meal that does not contain cholesterol or excess harmful fats. Despite this, it is best to combine it with other cereals to avoid possible nutritional deficiencies.
4. Legumes
There is no question about the role that legumes play in all meal plans. These not only contain protein for vegans, but also provide iron, zinc, magnesium and other minerals that can be reduced in this type of diet.
Combined with a whole grain cereal they can provide the amino acids that the body requires; in fact, the amount they contribute is compared to that provided by meat and other foods of animal origin. A cup of lentils, for example, provides up to 18 g of protein.
Other recommended legumes are:
- Beans,
- Jewish,
- Garbanzo beans,
- Soy,
5. Chia seeds
Chia seeds are not to be underestimated for their size. Although it’s hard to believe, this tiny food is a great source of plant protein, omega-3 fatty acids, dietary fiber, and antioxidant compounds.
Both unsaturated fats and proteins have been shown to exert a protective function on muscle mass, so it is beneficial to consume both macronutrients together.
Due to their weight, they are composed of up to 14% protein (4 grams per 2 tablespoons). This, of course, makes them ideal for any vegan menu.
6. Spinach
Those looking for protein foods for vegans will be happy to learn that spinach also provides a significant amount.
This delicious green vegetable contains around 5 grams per 100, in addition to concentrating vitamin A, calcium, iron and zinc.
7. Walnuts
Walnuts and other varieties of dried fruit are staples in any vegan diet. They are foods of high energy value, since their level of calories is high and they provide nutrients such as proteins and fatty acids. Its consumption is associated with the maintenance of healthy muscle mass, according to a study published in the Journal of Oleo Science.
Each ΒΌ cup contains between 5 and 7 grams of protein. They are also great sources of omega-3s, calcium, and antioxidant compounds that help support brain and heart health.
Include protein foods in the vegan diet
Are you worried about suffering a protein deficiency from adopting a vegan diet? As you have seen, there are many foods that contain protein for vegans. Try to combine them in your menus so that they can provide you with the necessary amount.
