Vegan Protein

The Best Protein Sources For Vegans and Vegetarians

One concern with vegan and vegetarian diets is the lack of sufficient protein.

Experts agree that a well-planned, meatless diet can provide all nutrients, including protein.

However, some plant foods have more protein than others. New and old studies show that higher protein levels can increase muscle strength, feeling full, and weight loss.

Seitan

Seitan is an excellent protein source for vegetarians and vegans.

It is made from gluten which is the main ingredient in wheat. It is made from gluten, unlike many mock portions of meat made with soy.

It is also known as wheat meat or wheat gluten. It contains approximately 25 grams of protein per 100 grams (3.5 ounces).

Tofu, tempeh and edamame

Tofu and tempeh are all made from soybeans. They are particularly popular in East Asian cuisine.

Soybeans can be considered a complete source of protein. They provide all of the essential amino acids your body needs.

Edamame is an immature soybean with a slightly sweet, grassy flavour. Before you can eat them, they must be steamed or cooked. They can then be eaten as-is or mixed into soups, salads or sushi.

Lentils

Lentils have 18g of protein per cup (198g) and are a great source.

You can use them in many dishes, including fresh salads, hearty soups, and spice-infused dahls.

Lentils also provide a great source of fibre. They can provide over half your daily fibre intake in one cup (198g).

Beans

Cultures’ most important staple foods are kidney, pinto, and black beans. They also contain high levels of protein per portion.

Chickpeas, also known as garbanzo beans, have a high protein level.

About 15 grams of protein is found in most beans per cup (170g). They are also rich in complex carbs, fibre and iron, as well as phosphorous, folate, iron, potassium, manganese and other beneficial plant compounds.

Nutritional yeast

Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast sold as yellow powder or flakes in commercial markets.

It is a popular ingredient in dishes such as mashed potatoes or scrambled tofu because of its cheesy taste.

Spelt and Teff

The ancient grains category includes spelt and teff. Andere ancient grains are einkorn and sorghum.

Spelt refers to a type of wheat that contains gluten. Teff, on the other hand, is an annual grass and so naturally gluten-free.

Hemp seeds

Hemp seeds are from the Cannabis Sativa plant. This plant is often maligned because it belongs to the same family of cannabis plants.

Hemp seeds have only trace amounts of Tetrahydrocannabinol, the compound responsible for the psychoactive effects of marijuana.

Pea greens

Greenpeace has nearly 9 grams of protein per cup (160g), slightly less than a cup (237mL) of milk.

Furthermore, green peas provide more than 25% of your daily fibre and folate, thiamine and folate needs.

Spirulina

This blue-green alga is a great source of nutrition.

A 14-gram (2-tablespoon) serving of this product provides 8 grams of protein and 22% of your daily iron requirements. It also contains 95% of your daily copper needs.

Spirulina contains large amounts of magnesium, riboflavin and manganese. It also has small amounts of many of the nutrients your body requires, including essential fatty acids.

Quinoa and amaranth

Amaranth, quinoa and other ancient grains are sometimes called gluten-free or old grains. However, they don’t grow from grasses as do other cereal grains. They are technically pseudocereals because of this.

They can, however, be ground or prepared into flours, just like other grains.

 

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