Vegan Protein Sources has been the longest discussion as many people are concerning and feeling skeptical about whether being vegan can allow you to choose protein sources and indulge in a good quantity of protein for your body. If you are concerned about it too, this article is for you.
There are some influencers, health gurus and experts, and also some research regarding these issues. There are some social rules that pregnant and nursing women shouldn’t be vegan or bodybuilders shouldn’t be vegan if they don’t want to lose their muscle mass. It is still quite hard to show the world that plants can also provide a good amount of nutrients and protein for the human body.
Some studies did some researches about plant-based protein sources because people are doubting and being skeptical about the protein sources in plant-based meals. Many experts had done some researches and found out that the plant-based protein source can feed enough nutrients and protein for your body.
Here are 10 vegan protein sources that contain higher protein sources in every serving.
Lentils
Lentils are best known as meat and fish replacement for vegetarians and vegans. They can be easily added to stews and soups as a source of protein. In a cup of cooked lentils, it contains copper, folate, thiamine, protein, fiber, and manganese. Lentils bring some benefits for your body once you consume them regularly including reducing the blood sugar level. Therefore, lentils are best for diabetic patients and people who are suffering from gut problems.
Beans
Even if it does not look like so Beans are a superfood that is packed with high fiber and protein. They are a protein replacement for any meats or fish. In a ½ cup of beans contain 7 gram of protein which is the same amount to 1-ounce meat.
There are many types of healthiest beans around the world that you need to know. There are soybeans, black beans, chickpeas, kidney beans, lentils, peas, pinto beans, navy beans, and so much more. Each of them has different and various benefits including reducing blood pressure, reducing cholesterol level, keeping your gut healthy, keeping you away from metabolic syndrome, and keeping your heart’s health
Peas
Green peas are known as a plant-based protein source. Every 240ml of cooked green peas contains 9 grams of vegan protein. Green pea isn’t only contained protein, it is also packed with Vitamin C, A, and K, folate, manganese, fiber, zinc, iron, copper, and thiamine. Putting green peas into your daily meal can help you to feed enough protein for your body. Green peas are easy to cook and consume. It can be cooked along with other vegetables or protein sources to turn them into a side dish or use in some vegan dishes including pea soup or pea stuffed ravioli. Those must be super delicious vegan meals.
Soy
Soy is considered as the protein source for vegan and it is also included as beans. Some soy products are soymilk, edamame, tofu, and temp. Especially tempeh which is known as a superfood. Tempeh contains essential amino acids just like soymilk, edamame, and tofu. But it is slightly fermented which turns them into a plant-based patty, as it is fermented, this protein source contains probiotics and is best for your gut.
Tempeh tastes delicious and has a nutty flavor. Tempeh can be cooked in a variety of recipes from burgers or steak to replace meat. The soy protein source contains isolate, fiber, vitamin K and B, magnesium, and phosphorus.
Seitan
Many people who taste seitan and meats think that seitan tastes exactly like meat but it is healthier. This is wheat meat and contains 25 grams of protein in every 100 grams. Seitan is known as one of the highest plant proteins for vegans and vegetarians. It contains selenium, calcium, iron, phosphorus. It also tastes delicious. Try to cook it as your meat replacement as you grill, pan-fried, or sautéed it.
Nutritional Yeast
Nutritional Yeast is one of the popular vegan protein sources and is used as a Vegan cheese replacement. This is basically a deactivated Saccharomyces cerevisiae yeast strain. It is color bright yellow and flakey. Many people agree that this has a pretty similar taste to dairy cheese that Vegan uses to replace regular cheese. This texture is originally flaky but some people prefer more to turn them into powder and use it for cooking or just adding cheesy taste on top of their food.
It is best to be sprinkled on top of pasta, popcorn, or any dishes that you like. As for how it is claimed, nutritional yeast contains vitamin B and B12, manganese, copper, zinc, magnesium, and more. This superfood is very fun to consume. It is delicious and taste like cheese and can be sprinkled on top of any savory meal.
Spelled and Teff
Spelled and also Teff are two known ancient grains and those include barley, sorghum, and farro. However, those two have different issues. The spelled is known that it is gluten, while Teff is free from gluten. But consuming those two is important to provide complex carbs, magnesium, manganese, vitamin B, selenium, zinc, fiber, iron, and so much more.
Spirulina
Spirulina is known as one of the superfoods around the world. The market’s demand for spirulina has increased over the years as the millennial healthy diet reaches its trend up until now. This blue-green alga contains complete nutrients including protein, riboflavin, magnesium, essential fatty acids, and more.
Consuming spirulina regularly will help you away from cancer or any inflammatory disease. It also increases your immune system and reduces your blood pressure. Hence, it will prevent you from the risk of cholesterol disease. In every 8 grams of spirulina or two 30ml of spirulina will provide iron and thiamin for your body. This deep green powder also provides complete proteins from those amino acids. So, putting 1 to 2 tablespoon of spirulina into your morning smoothie will help your body to absorb protein in the morning,
Sprouted Grains
One of the most popular products made of sprouted grain is Ezekiel bread. This vegan bread is 100% made from organic sprouted grains and legumes, which include millet, spelled, wheat, and barley. There are 8gram of protein in every two slices of Ezekiel bread. What a nutritional pack for breakfast, right?
It is supported by some studies which reveal that sprouted grain that is sprouting will increase their amino acids which boosts the quality of its protein even more. Consuming this kind of bread will reduce your gluten consumption and will make your belly away from any digestion and gut issues due to your gut’s sensitivity to gluten.
Peanuts
Peanuts are another protein source for vegans and vegetarians. It is packed with healthy fats and non – dairy protein. It improves heart health. This protein source is delicious and can be used in various cooking recipes including peanut butter sandwiches, topping for salad, or just eat as a snack. In ½ cup of peanuts contain 20,5 gram of protein. However, if you turn it into peanut butter, it contains 3,9 grams per one tablespoon. Basically, consuming peanuts on daily basis means that you indulge your protein needs.
Conclusion
Protein intake for vegan and vegetarian used to be a big concern. In fact, there are some nutritionist suggest people who are having a poor diet, breastfeeding and pregnant mother are suggested to not do the vegan diet as they are afraid that plant-based protein won’t fill a person’s daily protein intake. However, since 2016, that stigma had broken down by some doctors. Plant-based protein can provide a human’s daily protein intake without eating dairy and animal products.
However, to get a good amount of daily protein need, you need to know your protein sources. There so many plant-based protein sources that you can’t count as they are countless.
But some are considered as the highest ones including seitan, nutritional yeast, beans, peas, lentils, peas, spirulina, and much more.
If you have not yet found your answer on how to consume enough vegetable protein in one day, please tell us about it in the comments.
If you are into vegan food we really recommend you check out our recipes for delicious and nutritious vegan food!
– Homemade Vegan Butter Recipe.
– How To Make Cashew Chocolate Popsicles.
