Recently, this interest in the consumption of plant-based diets has surfaced with the high use of vegan protein sources.
Whether you are a full-time vegan or only looking to incorporate more plant-based meals into your diet, it is vital to learn where you would be getting high-quality protein.
Generally, these high-quality proteins are found in animals; however, other sources have now become known to be very nutritional and as good.
In this article, we will discuss the best sources of vegan protein, their nutritional benefits, and how to add them to your diet. Whether you are looking for the best plant-based protein to support muscle growth, weight management, or overall health, we have got you covered in this guide.
What is Vegan Protein?
This type of protein is found in plants rather than animals, and it’s crucial for tissue building and repair, enzymes production, and general functions of the body.
The most common misconception that people who take a vegan diet have is that they do not get enough protein; however, with proper planning, people on this diet can obtain all their protein needs.
For more information on the importance of protein, click here to read this in-depth article at WebMD.
Why Protein is Important in a Vegan Diet?
It is made of amino acids. Nine of these are called essential, as the body cannot make these alone, so they must be obtained from the diet.
Animal proteins are regarded as complete-providing all nine essential amino acids-most plant-based proteins are regarded as incomplete.
That is the exception rather than the rule because blending several sources of vegan proteins assures you that you are taking in a complete profile of amino acids.
Some of the benefits of getting adequate protein from a vegan diet are:
- Muscle growth and repair
- Weight management
- Boosts metabolism
Best Vegan Protein Sources
1.Lentils
Lentils are another staple food for many vegan diets because they are rich in protein and versatile. Just one cup of cooked lentils contains about 18 grams of protein, and they are also quite rich in fiber, so they digest easily and keep the stomach feeling fuller for a longer time.
- Nutritional benefits: It contains iron, folate, and magnesium.
- To add soups, salads, or while preparing a kind of lentil burger, stew.
Pro Tip: Mixing lentils with grains such as brown rice creates complete protein, which contains all the essential amino acids.
2. Chickpeas (Garbanzo Beans)
Chickpeas are another legume that is high in protein and contains approximately 14.5 grams of protein per cup. These beans are also rich in fiber and contain important vitamins and minerals like folate, manganese, and iron.
- Nutritional value: High in fiber, good for the heart.
- Use them to add to hummus, salads or roasted for a tasty crunchy snack.
Fun fact: Roasted chickpeas are the yummiest snack alternative to those bagged chips.
3. Quinoa
Most of plant-based foods are not a complete protein as it doesn’t have nine essential amino acids. However, this quinoa is a perfect complete protein that contains about 8 grams of protein per cup of cooked quinoa. It is therefore fantastic for vegans looking for an extra protein grain.
- Nutritional: High in dietary fiber, magnesium, and antioxidants.
- How to use: Subs with rice by using quinoa or blend in with salads and stir-fries.
4. Tofu, Tempeh, and Edamame
Soy products like tofu, tempeh, and edamame happen to be some of the richest sources of plant-based proteins. They are actually nearly made of soybeans themselves, which are a good source of complete protein.
- Tofu: About 10 grams of protein per half-cup.
- Tempeh: Provides more protein with around 15 grams per half-cup.
- Edamame: Immature soybeans contain approximately 8.5 grams per half cup.
Pro Tip: Marinating tofu before cooking can enhance its flavor, making it a favorite among vegans for its versatility in dishes.
5. Hemp Seeds
Hemp seeds are small but very powerful in their protein content. Three tablespoons make about 10 grams of protein, which includes healthy fats like omega-3 and omega-6 fatty acids.
- Nutritional benefits: High in essential fatty acids, fiber, and antioxidants.
- How to use: Sprinkle them over oatmeal, smoothies, or salads to easily add protein.
- Nutritional hemp seeds nutrition can be found at Healthline.
6. Chia seeds
These are a little high in fiber, and good about a nice amount of protein, like 4.7 grams per two tablespoons. There is also omega-3 fatty acids, calcium, and antioxidants in the tiny seeds.
- Nutritional benefits: It supports heart health and digestion.
Use as desired Stir them into smoothies. Make chia pudding. Toss them into baked goods to provide a little protein.
7. Seitan
Seitan is commonly known as wheat gluten. It has around 21 grams of protein per 3-ounce serving, making it one of the highest plant-based sources. It’s quite a tasty meat substitute due to the way it chews, or bites.
- Nutritional benefits: Low in fats and carbs, high in proteins.
- Usage: Use it to sauté, grill, or put into a stir-fry or sandwich for meat.
Warning: Seitan is made of wheat gluten. Therefore, it cannot be served to individuals who are sensitive towards gluten.
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8. Beans
Interestingly, peas are a good source of vegan protein and contain approximately 8 grams per cup. They contain vitamins A, C, and K and are therefore often included in vegan protein powders.
- Nutritional value: Fiber-rich and boosts the immune system.
- How to use: Mix peas into soups, curries, or blend them into vegan protein smoothies.
9. Nutritional Yeast
It’s that deactivated yeast often added to vegan recipes for a cheesy flavor and is a good source of protein with around 8 grams in two tablespoons, many of them are also fortified with B-vitamins like B12-an essential vitamin for most vegans.
- It is very rich in B-vitamins and supports energy metabolism.
- Usage : Sprinkle it over popcorn, pasta, or mashed potatoes for a savory cheesy flavor.
10. Almonds
Nuts and nut butters, especially almonds, contain a lot of protein and good fats. A quarter cup of almonds contains almost 7 grams of protein.
Nutrition-rich almonds are rich in vitamin E and magnesium, with antioxidants.
Usage: Munch on raw almonds, add almond butter to smoothies, or spread it on toast.
Conclusion
A well-planned vegan diet will provide all of your body’s protein requirement in one form or the other. From legumes, seeds, lentils to chickpeas, and hemp to chia, there is so much more within a vegan diet that just has packed nutrients your body will require.
Mix it up with some of the best vegan protein sources you cook, and you will get just what you want out of these delicious plant-based options.
These different sources of protein will not only support you in achieving the intended nutritional needs but will also make your meals very variable and pleasing.
Make sure that you bring together various sources of proteins as you take your meals throughout the day so that you gain a whole profile of the amino acids.