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Saying no to animal products doesn’t mean no proteins: Best sources of proteins for vegans

Vegan Diet

 

Proteins are said to be the building blocks for tissues, muscles, cartilage, enzymes, blood and hormones. Proteins are also required to carry out essential body processes like water balancing, muscle contractions and nutrient transport functions. Hence, it is extremely important for every individual to obtain adequate amounts proteins from his/her diet. People amongst Vegan and Vegetarian diet generally lack protein. This deficit is generally seen as vegetarians do not eat any animal proteins. The deficit is even higher in vegans as they totally avoid any dairy products. As per nutritionists, an average individual requires up to 40 grams of proteins per 100 pounds of his/her body weight. Growing children, pregnant and lactating mother too need a considerably higher amount of proteins in their daily diet. There is a misconception that vegan or vegetarians cannot get enough protein in their diets. But the truth is most of the fruits, vegetables and nuts have ample proteins especially for vegans. Here are some of the best vegan foods rich in protein.

Soybeans

Soybeans or soy are an exceptional source of proteins. It also possesses a very high nutritional value. It is the ideal vegetarian and vegan food rich in protein. Soybean contains approximately 20 per cent oil and 40 per cent of very high quality protein. Research has shown that only a cup of soybean provides up to 29 grams of protein and is equal to that of chicken which is a non-vegan source. Apart for its high content of proteins, soy also contain nutrients such as Vitamins C and A, minerals thiamine and riboflavin, salts and amino acid. Men above the age of 18 years require 56 grams and women 46 grams of protein per day. It is very important to consume sufficient foods containing enough protein especially for vegans. There are various ways in which soy can be cooked and eaten. One can get soy proteins in the form of soymilk. Cooked soy can be added in salads or had on its own.

Tofu

Tofu is also know as bean curd and is made by curdling soya milk. It is also referred to as soy curd. Tofu contains nine of the most vital amino acids which make it an exceptional protein source for vegans. Just half a cup or 4 oz of firm raw tofu contains about 10.1 grams of protein. Each 100 calorie serving of tofu will offer about 11 grams of protein. Apart from its protein content, tofu is also a good source of calcium, minerals, vitamins and iron. Since tofu is a good source of protein it is extremely beneficial for growing children, pregnant and lactating women. Tofu can be used in diet in various forms. You can marinate, puree or sauté it. It is the best alternative for vegans and also for people who are allergic to dairy proteins.

Lentils

Lentils come in different shapes and sizes. But have one thing in common: all of them are rich in proteins. A balanced diet which contains about two cups of lentils is sufficient to provide enough proteins for healthy muscle development in adults and kids. A cup of cooked lentils provides up to 17.9 grams of protein. They are also rich in minerals and fiber. Lentils have been widely grown all over the world which makes them relatively inexpensive and easy to find. Lentils can be added in soups, stews or had by themselves. You can even have sprouted lentils as they have higher nutritional values.

Beans and grains

Nearly all kinds of beans and grains contain protein. A cup of red kidney beans can give up to 15 grams of protein with other nutrients. Other half a cup of cooked beans can provide up to 7 grams of proteins. You can consume grains in form of cereals, wheat or rye breads, muffins and scones, buckwheat pancakes, noodles and pasta. Almost all kinds of beans like chickpeas, black beans and grains such as rice and wheat are good sources of protein. Adding at least 2 to 3 servings of beans or grains in the daily diet will insure you get the recommended dose of protein.

Seitan

Seitan is also referred to as Wheat Meat. It is typically found in Asian and in Buddhist cooking. Seitan is derived from wheat’s gluten. It is commonly used by many as a replacement for chicken and meat. Every 4 ounces of seitan is packed with 26 grams of protein and is equal to 48 percent of your daily recommended protein intake. Seitan is an excellent source of protein; however individuals who are sensitive to wheat or gluten should completely avoid eating it. Seitan can be incorporated in soups and stews or also can be add to different dishes that require thick texture. Three to four servings of seitan per week are usually recommended.

Spirulina

Spirulina is considered to be a wonder food. It has numerous nutrients that help in various body functions. Spirulina is basically a form of blue-green algae. This algae is found in both fresh waters and sea. It contains extraordinarily high amounts of protein which are unparalleled by even the richest non-vegetarian protein foods. Apart from being high in protein, Spirulina also contains essential amino acids, Vitamins such as A, B, C, D and E, minerals like calcium, potassium, and zinc and necessary fatty acids.

Unlike other protein food Spirulina is 85 to 95% digestible. Each 100 grams of Spirulina can give up to 40 to 80 grams protein. Spirulina generally comes in the form of a powder, capsules or tablets. A standard dose of Spirulina for an adult is about 500 mg per day. However dosage may vary depending on the physical activity and body type. People with PKU conditions should not consume Spirulina. Also, it may cause some amount of side effects or irritation especially when taken with other medications may be seen. Spirulina is not advisable for infants and children.

Seeds such as sesame, sunflower and pumpkin

Seeds such as hemp, sunflower seeds, sesame seeds, flax seeds, pumpkin seeds are added rich sources of protein that vegans can consume. These tiny seeds are loaded with protein. They also consist of various other nutrients. A serving of hemp seeds can contain up to 34.6 grams of protein and 22 amino acids. These seeds are rich in various Vitamins, minerals, omega 3 fatty acids and antioxidants. A table spoon of flex seed contains about 2.34 grams of protein. Each 100 grams of pumpkin seeds contain up to 8.88 grams of protein and 100 grams of sunflower seeds can give up to 47.95 grams of protein. These seeds can be included in the daily diet by just sprinkling over different foods. They also add a certain nutty flavor.

Nuts

Nuts, too, are an important source of various nutrients. These snacky delights are a good source of protein. Almost all kinds of nuts such as hazelnuts, almonds, peanuts, walnuts and Brazil nuts are packed with nutrition. These nuts are rich in fiber, vitamin E, phytonutrients and antioxidants. Since nuts have high calorie content, using them sparingly is advisable. People with allergies and sensitivity to nuts should not include them in any food they consume. Nuts can be sprinkled on salads, they can even be added i
n desserts or had as they are.

Vegetables

Almost all vegetables are loaded with minerals and vitamins essential for various body processes. Vegetables such as corn, peas, half cooked broccoli, kale mustard greens, collard greens and turnip greens are high in protein content. Cooked spinach contains about 5 g of protein per cup while cooked broccoli contains 4 g protein per cup. Vegetables are a must in every individual’s diet be it infants, children or adults. Apart for their protein content they offer loads of other nutrients, fiber and antioxidants which help in maintaining proper functioning of various body processes. There are unlimited uses of vegetables, add them in soups, salads, steam them or bake them.

Fruits

There are a number of fruits which are a rich source of protein. Avocados, peaches and figs provide a good amount of dietary protein. Fruits also contain good amounts of essential amino acids that meet the energy needs. A well balanced diet which is high in fruits protects against heart disease. They have a very high water content and can provide the fluid needs of the body up to some extent. Since fruits are usually high in natural sugar, people with diabetes should have them in moderate quantities. Fruits are refreshing and can be eaten raw. They can also be added in dessert. Fruits should be a part of the daily diet for infants, children and adults. You can have them fresh or frozen.

Oatbran

Oatbran has almost the same amount of protein as soy and animal protein. Each 94 grams of raw oat bran contains 16 grams of protein which is 33% of the daily protein requirement for adults. Apart of the high protein content, oat bran is extremely low in sodium and cholesterol and is a good source of iron, dietary fiber, magnesium, thiamin, phosphorus and selenium. Oat bran can be added in cookies, muffins, breads, soups and stews.

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