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One of the most common concerns people have when switching to a vegan diet is not knowing if they can get enough protein from a vegan diet. Without regular meat and dairy, how can one get the required proteins? A lot of people compare plant protein vs animal protein and say that complete proteins for vegans is an impossible task. A lot of meat lovers have left no stone unturned in misleading people to think that vegans and vegetarians are protein deprived.
However, it is far from being true! A vegan based diet is not just rich in protein, but it actually contains adequate protein to even help with athletic training. Athletes like Brendan Brazier are vegan and are playing an important role in enlightening people about the goodness of being a vegan. Besides, many people switch to a vegan or vegetarian diet to shed off some pounds. In fact, many people who have still not decided to give up meat completely are also opting for a vegetarian diet for weight loss in a month
The WHO recommends that protein should make up 10-15% of the total caloric intake of the diet. Is it feasible to reach this amount of protein with a vegan diet and with plant based protein foods? The answer is yes. It is possible to be well-nourished only with vegetable proteins. In fact, there are certain plants and vegetables that can contain significantly more protein than some meats. And as you know a diet rich in protein promotes the strengthening of muscle mass, a feeling of satiety and weight loss.
We have put together a list of some vegan protein sources and plant based diet food list which is a substitute for animal protein which will make you forget about meat and what’s more, they taste equally delicious.
Protein Rich Food For a Vegan Diet
1. Oatmeal
It is a cereal with a high content of protein (17%) and fiber (7%). In addition, it has a large number of vitamins (B1, B2, B5, and E) and essential minerals, such as iron, calcium, magnesium, potassium, and phosphorus.
This food is related to many health benefits including control of cardiovascular diseases. The fiber in the oatmeal moves bulk through our digestive tract, which contributes to the reduction of cholesterol absorption, thus regulating blood pressure and LDL levels.
2. Chia Seeds
These seeds are not an especially rich protein food but contain nine essential amino acids, which is why they are so essential in any vegan or vegetarian diet. They also have high omega-3 content, which is known to reduce the risk of cardiovascular disease. In addition, they contain a lot of fiber, which improves intestinal transit and reduces blood cholesterol levels.
3. Peas
In addition to their remarkable protein content, the fiber content of peas helps you control weight since they give you a feeling of satiety. However, you need to remember that their protein is not complete and it is necessary to combine them with cereals, for instance, rice.
4. Lentils
Lentils are an extremely rich source of protein and are used in many plant based recipes! Its texture and spicy flavor make it a good substitute for minced meat in many recipes. There are lentils of various colors (red, brown, black and green) all of them are cheaper than meat. You can eat them cooked or canned, but if you choose a canned version, make sure that they come in a glass container and are free of any preservatives and chemicals.
5. Quinoa
This pseudocereal is one of the high protein foods vegan and contains all the essential amino acids and its proteins are of high biological value. You can prepare high protein snacks, salads, paellas, croquettes, drinks, smoothies or creams using this protein-rich pseudo-grain. It is one of the favorite rich protein foods for bodybuilding and there are many athletes that add quinoa to their diets to get the essential proteins for their requirement.
6. Tempeh
Another one of high protein low carb foods, Tempeh protein is very complete since it comes from fermented soybeans. It is a very versatile food and has the same use as meat. It is also a useful binder for preparing vegetable burgers (100g provides 12 g of protein). The good news is that it is also one of the high protein low fat foods.
7. Chickpeas
Chickpeas are high protein foods that are a great source of fiber, iron, folate, phosphorous, potassium, and manganese. For every 100g of cooked chickpeas, you get 19g of protein They are perfect to be added to your broths, salads or prepare a rich hummus
8. Pumpkin Seeds
In addition to being famous for their being rich in protein and their delicious flavor, they are also very rich in nutrients such as iron, magnesium, and zinc. For every 28g gram of seeds, you get 5g of protein. Try them with a little lemon, salt, and chili and you will see what a delight pumpkin seed can be.
9. Peanuts and Pistachio
These nuts are the richest in protein, providing 24g and 19g per 100g of product, respectively.
10. Spirulina
It is a freshwater microalga that contains all the essential amino acids, as well as calcium and iron. You can find it in powder or tablet form from the health stores and it can be added to juices and smoothies or sprinkled on salads or soups (one tablespoon provides 4g of protein). It is also an important ingredient in plant based protein powder you can get in the market.
Thus we see, that a vegan diet is no way deficient in protein. As a matter of fact, they can be far healthier than a meat-based diet. In addition, by switching to a vegan diet, you are also opting for a diet that is environment-friendly. So you not only heal your body but also help in healing our planet.
