Proteins are essential for the proper functioning of the human body, as they contribute to its growth and maintenance. Proteins strengthen muscles, repair cells, play an essential role in processes such as metabolism and digestion, and transport vitamins and minerals throughout the body.
Vegans must therefore find sources of protein in their diet that will replace meat. On the other hand, it should not be consumed too much. Diets that are too high in protein, especially meat, can lead to a drop-in calcium level. As a result, you can be prone to osteoporosis and more generally to poor bone health. A diet too high in protein can also cause kidney stress. People with kidney failure therefore need to limit their protein intake to reduce stress on the kidneys.
Some government health organizations, such as the United States government, recommend that we consume a minimum of 0.8 grams of protein per kilogram of body weight per day. This equates to about 0.36 grams of protein per pound of body weight. For easier calculation, calculate around one gram of protein per kilogram of body weight per day, the 0.8 grams being a minimum. It is about 15% of a normal person’s daily calorie intake. Using a gram instead of 0.8 grams is therefore a safe estimate for most people.
Pregnant or breastfeeding women, as well as athletes, have higher protein requirements. It is therefore recommended, if this is your case, to see a qualified nutritionist, who can help you properly calibrate your diet according to your needs. In general, vegetable protein sources contain fewer calories than protein from meat.
So, here’s a list of great sources of vegan protein:
Beans
Beans are part of legumes, which are edible seeds. These are the seeds of Fabaceae plants that are harvested when they are in pods. There are many varieties of beans on the market, and these are equivalent in protein value, about 6 grams per half cup. Lentils, which are also part of legumes, contain 9 grams of protein per half-cup serving.
Nuts and peanuts
The nut family offers an excellent concentration of protein. One ounce serving of nuts has a protein content ranging from 2.25 grams (macadamias) to 6.7 grams (peanuts, which are classified as legumes). Most nuts provide between four and six grams of protein per one ounce serving. They also have a high fat content. But these are good fats because they help lower cholesterol. But as they are very caloric, you should not abuse them! The nuts can be eaten whole and raw, roasted, or in the form of nut or peanuts butters. Avoid salted nuts and peanuts, as they are less healthy due to their high sodium content.
Seeds
Pumpkin seeds contain 8.5 grams of protein per one ounce serving. Flax seeds, which are a good source of omega-3 fatty acids, contain 1.9 grams of protein per one tablespoon serving. It is recommended to grind the flax seeds, because the absorption of nutrients by the digestive system is then easier. It is possible to buy pre-ground flax seeds. One tablespoon of sesame seeds contains 1.6 grams of protein, and one ounce of sunflower seeds provides 5.5 grams of protein. Choosing a bread that contains these grains is therefore an excellent healthy choice. You can also sprinkle your vegan yogurt with these grains or incorporate them into your recipes.
Tofu
Tofu is made from soybeans. It is found on the market in several aspects. Solid tofu can be cut into cubes, marinated, and used in casseroles. Silky tofu can be mixed with dips or smoothies. Both the solid and the silky can be incorporated into countless recipes. A half-cup serving of tofu contains 11 grams of protein, for just 100 calories. Tofu is often used to imitate meat. Prepared with certain spices, the sans ’minced meat’ ’can be easily used in a delicious spaghetti sauce. There is soy yogurt, tofu hot dog sausages, dumplings, and even desserts made with tofu. All these products are an excellent source of protein.
Soy, almond, rice, and oat milk
Soy and almond milk contain a lot of protein, vitamins, and calcium because, like cow’s milk, they are fortified. One cup of soy milk contains 7 grams of protein. Average almond milk contains about 8 grams of protein per one-cup serving. Rice milk provides a more modest amount of protein, and oat milk offers slightly more protein than rice milk. As the choosing a vegan milk is often a matter of taste, read the product labels to find out their nutritional value. Vegan milks can easily be incorporated into your smoothies to improve taste and nutritional value.
Tempeh
Tempeh (pronounced TEM-pay) is made by combining fermented soybeans with a grain, such as barley or rice. It is much firmer than tofu and has a slightly acidic flavor due to fermentation. We use it in recipes, steaming it for 20 minutes. Tempeh can be used in stir-fries and many other dishes. It contains 17 grams of protein for a four-ounce serving.
Seitan
Seitan (pronounced SAY-tan) is also called wheat gluten, or sometimes wheat meat. It is made from wheat protein. It is a thick, fluffy product, making it an excellent meat substitute. A four-ounce serving of seitan contains 26 grams of protein and 160 calories. Seitan can be purchased ready to use, but you can also make your own seitan at home.
Quinoa
An older, recently “rediscovered” grain, quinoa (pronounced keeno-WAH) offers 8 grams of protein in a 1-cup serving (cooked).
Other whole grains
Many grains also offer excellent protein content. Of these (per pre-cooked half cup):
Amaranth: 7 grams of protein
Barley and buckwheat: 5.7 grams
Milet: 5.7 grams
Oats: 6.5 grams
Wild rice: 6 grams
Brown rice: 3.7 grams
Two slices of whole wheat bread provide 5 grams of protein.
Vegetables
Even though they are not generally considered to be great sources of protein, vegetables contain enough to make a significant contribution to our diet. One cup of cooked broccoli contains 4 grams of protein; a medium potato contains 4, and a cup of cooked peas contains 9 grams of protein. Several other vegetables have a relatively high protein content, such as mushrooms, cauliflower, spinach, and corn. Even cucumbers and carrots contain a little protein.
For a vegan person, it is advisable to combine a good variety of foods in a day and during the week to obtain the proteins, nutrients, and amino acids essential for the maintenance of good health.
It is relatively easy for the average person with normal nutritional needs to get all the protein they need from vegan food sources. Favoring vegan proteins is to favor a cruelty-free diet, but also healthier!
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