Best Sources Of Protein For Vegan Diet

Protein is essential for muscle growth and the repair of body tissue. Consuming complete proteins is vital for body function. A complete protein has all 9 essential amino acids. Amino acids are the building blocks of protein and therefore your body requires all essential amino acids to function correctly. Individuals who follow veganism may struggle to consume all 9 amino acids as vegetables typically do not contain them. Food derived from meat typically contain a complete protein profile. 

However there are multiple sources for which you can get your protein hit and still follow the Vegan Diet and if a wide variety of the examples are consumed, it will mean that your body will receive the enough protein for optimal body function. These examples are the following:

Quinoa

Quinoa is a seed that comes in a variety of colours. This is a complete Protein, therefore contains all 9 amino acids that are essential in the diet and for muscle growth and repair. Quinoa holds the status as a superfood, this results in a high demand and can be bought in most UK supermarkets. There are 4g of Protein per 100g of Quinoa, it is more nutrient-dense than Oatmeal and Rice and therefore a much healthier option.

Tofu

Derived from Soybean, Tofu has been a regular choice in vegetable protein for many years. Popular cooking methods are stir-fry and baking. Soybeans are used to make Soy Milk which is the most popular Alt-Milk in the market due to Soy’s high protein to low calorie ratio. It is high in amino acids as well as calcium and iron. There is 8gs of Protein per 100g of Tofu. When the Soybeans are processed, Tofu is commonly pressed into blocks. It is a low-calorie food source and often eaten by vegans. 

Oats

As a complex carbohydrate, they are a popular choice for most individual’s diet. Complex carbohydrates release consistent energy throughout the day and are a preferred choice for breakfast. Oats are high in double and insoluble fibre and therefore help lower Cholesterol. They are also high in Protein, Per 100g, there is 10g of Protein. 

Vegetables

Vegetables are some of the most nutrient-dense food sources a person can possibly eat and are also typically high in Protein. Examples include Spinach, Broccoli, Asparagus and Sweetcorn, they all contain high Protein as well as other essential vitamins and minerals. These are all also low-calorie options and source of protein when compared with food such as Steak, therefore should not be neglected in a balanced diet

Chickpeas

This food source contains 19.5g of Protein per 100g and is a great source of vegan-friendly Protein. Chickpeas greatly assist the digestive system in function and reduce the risk of many diseases due to being high in antioxidants. They are high in Iron, Zinc and a range of B vitamins. 

Vegan Protein in the diet

A person looking to lead a Vegan-friendly diet and eating the recommended daily intake of Protein should always make sure they vary food sources. This is in order to get the range of nutrients contained in the above foods as well as many other foods that are high in Protein. Recommended Protein levels will vary due to a person’s age, body composition and possible health conditions. Therefore it is important a person seeks medical guidance and pays attention to information on the packaging of foods if unsure if they are meeting required Protein intake on a daily basis. 

 

Sources

https://www.healthline.com/nutrition/what-is-tofu#heart-health

https://www.bbcgoodfood.com/howto/guide/best-sources-protein-vegans

https://www.myfooddata.com/articles/vegetables-high-in-protein.php

https://dietitianwithoutborders.com/does-broccoli-have-more-protein-than-steak/

A Guide to Vegan Protein

What is Vegan Protein made from? Vegan protein, like all vegan food, is free of animal-based foods, therefore is plant-based. Eating a vegan diet can be difficult for some people…