Wondering what the best source of vegan protein is? We’ve got you covered!
The adoption of plant-based diets has surged, with the number of Americans following a fully vegan diet increasing sixfold in recent years. This shift towards plant-based eating aligns with the USDA dietary guidelines, which recommend filling half your plate with vegetables and fruits, highlighting the importance of plant-based proteins in a balanced diet. According to Tufts Health & Nutrition Letter, these proteins, while sometimes lacking one or more essential amino acids, can be combined (like beans with rice) to form a complete protein profile, crucial for bodily functions. In this article we explain what types of foods have the best source of vegan protein.
Plant-based Powerhouses: Legumes, Nuts, and Seeds
Legumes, nuts, and seeds are not only rich in protein but also provide essential nutrients. For instance, a 100-gram serving of cooked lentils contains about 9 grams of protein. These foods also offer a variety of vitamins and minerals, making them integral to a nutritious vegan diet.
Including legumes, nuts, and seeds boosts protein and nutrients like omega-3s in a vegan diet. Almonds and walnuts offer protein, healthy fats, and fiber. Legumes’ versatility, from chickpeas in hummus to black beans in tacos, enriches vegan meals.
Protein breakdown:
Lentils contain 9 grams of protein/100g when cooked, chickpeas (7.5 grams/100g cooked), and black beans (8.9 grams/100g cooked). Nuts and seeds like almonds contain the highest values of protein, amounting to 21 grams of protein/100g, chia seeds (17 grams/100g), and walnuts (15 grams/100g). Lentils can be used in soups, chickpeas in salads, and almonds can be added to breakfast cereals or yogurts for a protein boost. Now, you could easily believe that we could just eat nuts and call it a day! According to this article by Harvard Medical, eating nuts on the regular can have adverse side effects. That is why most vegan diets consist of legumes, as they are easier to digest.
Exploring Other Top Sources of Vegan Protein: Tofu and Tempeh
Soy products like tofu and tempeh are protein powerhouses. Firm tofu has approximately 11.7 grams of protein per 100 grams, while tempeh provides a similar amount. These soy-based foods are excellent meat alternatives and can be adapted to various cuisines. These can be used in various dishes: tofu in vegan scrambles or stir-fries, and tempeh can be grilled or used in sandwiches as a meat substitute.
What Exactly is Tempeh?
Tempeh is a nutritious, plant-based protein source made from fermented soybeans. It originated in Indonesia and has gained popularity worldwide due to its health benefits and versatility in cooking. The fermentation process involved in making tempeh encourages the growth of beneficial bacteria. These probiotics can promote gut health and improve digestion. It is agood source of essential nutrients, including iron, calcium, magnesium, and B vitamins (especially vitamin B12 if fortified).
The Role of Grains and Plant-Based Milks
Grains like quinoa and amaranth are not only good sources of protein but also gluten-free, making them suitable for people with gluten sensitivities. Plant-based milks, particularly those fortified with vitamins and minerals, can be an excellent addition to a vegan diet, providing not just protein but also essential nutrients like calcium and vitamin B12, often lacking in vegan diets.
Protein Powders: A Convenient Supplement
Plant-based protein powders like pea protein, brown rice protein, and hemp protein are increasingly popular. These powders can have up to 20-30 grams of protein per serving. They are versatile and can be added to smoothies, baking recipes, or even oatmeal to enhance the protein content of meals, making them a convenient option for increasing protein intake, especially for those with higher protein requirements. Some popular vegan protein brands are Kos Organic Protien Powders, Garden of Life, Orgain Simple, and many others are now available online and in your closest supermarkets.
Diverse Vegan Recipes and Meal Ideas
Vegan diets offer a wide array of recipes using protein-rich ingredients. For example, lentils can be used in dahls or veggie burgers, chickpeas in hummus or curries, and almonds can be used in almond butter or as a crunchy topping on salads. These foods not only add protein but also texture and flavor to vegan dishes, making them both nutritious and delicious.
Consulting Nutrition Experts
It’s crucial to ensure a balanced intake of all essential nutrients in a vegan diet. Nutrition experts can provide personalized guidance on including diverse protein sources like edamame, tempeh, and various nuts and seeds, ensuring a well-rounded and nutritious diet.
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