Individuals assume that dairy items like cottage cheese and eggs as well as meat are the lone protein sources that the body requires to stay healthy. People also assume that eliminating egg and meat means excluding food sources with high amounts of protein, which would make the body protein deficient. However, those are misconceptions.
The same applies to the notion that vegans do not get enough protein. A vegan diet may be regarded as a healthy food eating pattern, but some people say that it does not offer a person enough protein. Contrary to popular belief, you could find fully plant-based food items high in the macronutrient if you understand where to seek those. Here is a list of some of those vegan food items.
Soybean is regarded as a whole protein source, which offers the body the nine amino acids that it cannot create. It is possible to process that legume into an array of food items that make for yummy and healthy inclusions in your diet. Soybean is an excellent replacement for animal derivatives. Almost every other bean does not offer a whole protein profile. You can consume soybean in many different forms like soy milk, tempeh, tofu, and edamame.
Soy-based milk is an excellent substitute for the cow milk you use in tea and coffee. Soybean is soaked and blended with water to create the plant-based milk alternative.
Edamame is an immature soybean preparation that has a grassy and sweet taste. You should steam or boil edamame before consumption. It makes for an amazing snack option, which means you can enjoy it as it is or include it in salads and soups.
Tempeh is another protein source derived from fermented soya beans. The tempeh preparation entails culturing and fermentation, a process to bind soya bean into a cakey form, with a meat-like texture. You can use it as a meat alternative in any dish as well as can marinate and grill it.
On the other hand, tofu is a very good substitute for paneer. You can create tofu tikka in place of its paneer version. Tofu’s preparation involves coagulating the soy-based milk before pressing the curds that emerge from the coagulation process into hard white blocks with varying softness.
Garbanzo beans, kidney beans, pinto beans and black beans, too, are great plant protein sources. Therefore, those are great substitutes for animal derivatives. Chickpeas have around 15,000 milligrams of the nutrient per one 240-gram serving of produce in a cooked form. A garbanzo beans dish can offer vegans a good quantity of protein. A single cup of garbanzo beans offers around 33% of a grown-up person’s daily protein requirement.
This is a form of fake meat derived from gluten, which is the primary wheat protein. The product has a high quantity of protein and a meaty texture. Those features cause it to be a popular protein source among several vegans. Different from soy-based fake meat, it has an appearance that is similar to cooked meat.
Seitan’s preparation involves washing the wheat-based dough with water up to the time the whole starch granules are eliminated. It tends to be part of Buddhist, macrobiotic and other Asian cuisines. Because 100 grams of seitan have 25,000 milligrams of protein, it is among the most protein-rich plant-based food items.
This plant is mainly grown to get its seeds fit for human consumption. It is regarded as a form of pseudocereal, a non-grass product used just like cereals. A 185-gram serving of quinoa in cooked form offers around 8 grams of the macronutrient. The quinoa-based proteins have many different amino acids. We must have amino acids to support not only the development of muscles but also immunity. Quinoa is an excellent antioxidant source, too.
How Much Protein Does A Vegan Need?
A vegan may require slightly more protein as compared to a carnivore partly because their body digests a few plant proteins in a less efficient way than animal-based proteins. That said, they do not require the same level of protein as you might expect.
Are you a physically active person? If the answer is no, then you would need around 1 gram of the nutrient per 2.2 pounds of weight. Do you exercise often? If yes, you would need 1.3 to around 2 grams of the macronutrient for every 2.2 pounds of weight.
Imagine that you are an active person weighing 150 pounds. That would mean your diet has to offer anywhere between 88 and 120 grams of the nutrient. That would be achievable if you make the following moves.
- Also consume soy or legumes at lunchtime and dinnertime
- Consume whole-type grains at each mealtime
- Consume a plant food item higher in protein
- Go for protein-rich products like seeds and nuts, crackers and nut butter, or soy smoothies