The most crucial and significant concern for vegans and vegetarians is that they could suffer from insufficiency of protein.
This concern is valid as protein is responsible for muscle building, and many more bodily functions.
Chemically, protein is composed of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen or sulfur. Just as amino acids are the building blocks of proteins, proteins are the building blocks of muscle mass.
Experts, dietitians and nutritionists suggest that an ideal intake of protein can be possible with well-planned and mindful eating and without meat for vegans and vegetarians.
Although vegan or veganism food is slightly different from vegetarian food because a vegan’s diet does not include aminal based dairy products while vegetarian does include animal-based dairy products.
People all around the world are coming forward to become vegan in order to preserve animals.
It is undoubtedly a good deed, but it is also important to have a knowledge of alternatives you can have in your vegan diet as a source of protein.
So for that here are the 10 best protein sources for vegans.
- Lentils:
Lentils are a great source of protein, With 18 grams of protein per 198 grams.
Lentils are also a source of fibre. The type of fibre lentils are rich in, has been shown to feed the good bacteria in your colon, which can help promote gut health. lentils are rich in folate, manganese, and iron. They also contain antioxidants and other health nourishing plant compounds.
Lentils may also reduce the rate of heart disease, diabetes, and surplus bodyweight.
- Beans
Beans contain about 15 grams of protein per cooked cup (170 grams). Beans are also ideal sources of complex carbs, fibre, iron, folate, phosphorus, potassium, manganese, and many beneficial plant compounds.
Kidney, black, pinto and most other varieties of beans contain high amounts of protein per serving. Chickpeas, also known as garbanzo beans, are another type of bean with high protein content.
- Soybeans derived sources
Soybeans are deemed a whole source of protein. They provide your body with all the needed essential amino acids.
Soybeans derived protein sources are:
- Tofu,
- tempeh, and
- Edamame.
Tofu also known as bean curd is a food prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness; it can be silken and softened.
Tempeh or tempe is made from fermented soybeans. It is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form.
Tempeh is also traditional Indonesian food.
Edamame is immature soybeans. They need to be steamed or boiled before you eat them. Then, they can be relished on their own or added to soups and salads.
These soybean-based proteins can be eaten or added to recipes easily, there are no different and difficult recipes for these.
- Seitan
Seitan is a food made from gluten, the main protein of wheat. It is also known as miàn jīn, milgogi, wheat meat, gluten meat, vital wheat gluten or simply gluten.
It contains about 25 grams of protein per 3.5 ounces (100 grams). Seitan is also a good source of selenium and consists of iron, calcium, and phosphorus.
Seitan can be made on your own.
- Hemp seeds
Hemp seeds are rich in essential fatty acids, protein, fibre and other nutrients. Hemp seeds come from the Cannabis sativa plant.
They contain 9 grams of protein in each 3-tablespoon (30-gram) serving.
Hemp seeds are a great source of magnesium, which helps regulate your heartbeat and can prevent coronary heart disease.
- Soy Milk
Soya milk also known as soy milk, is a plant-based drink produced by soaking and grinding soybeans, boiling the mixture, and filtering out remaining particulates.
It is a steady emulsion of oil, water, and protein.
It contains 6 grams of protein per 244 mL, it’s also an ideal source of calcium, vitamin D, and vitamin B12.
For people who avoid animal-based dairy products, soymilk is the ideal alternative.
- Chia seeds
Chia seeds are the edible seeds of Salvia Hispanic, a flowering plant in the mint family native to central and southern Mexico, or of the related Salvia columbariae of the southwestern United States and Mexico.
Chia seeds are oval and grey with black and white spots.
It contains 5 grams of protein per 28 grams. chia seeds are also rich in iron and potassium.
info source- wikipedia.com
