VEGAN PROTEIN SOURCES ARE IN ABUNDANCE
"But how do you get your protein??"
"You need meat for strong bones and muscles!"
Sounds familiar? These are typical questions and reactions when it comes to veganism.
But the answer (or solution) is actually very straightforward...
From all the foods you would typically eat on a whole, plant-based food diet!
Be prepared to answer any questions or objections (or educate yourself) by actually understanding what protein is, how much you need, the difference between plant-based and animal protein, and the best sources to grow those strong muscles!
But, first, let's get down to the basics of protein
What is Protein?
Protein is a macronutrient made up of amino acids and is an integral part of our diets. We need to eat enough protein every day to help maintain our health.
It is essential for optimal bodily functions, cell and tissue repair, and maintaining strong bones and muscles. Your mother was right; you do indeed need protein to grow!
Protein keeps us feeling fit, strong, and full, giving us the energy to get through the day.
How Much Protein Do You Need
The recommended amount is between 10 and 35% of your daily calories, depending on your weight.
Or according to Harvard Health Publishing, the RDA (recommended daily allowance) for protein is 0.8 grams per kilogram of body weight, and most Americans are meeting or exceeding this.
So yes, protein is an essential part of our diet, but so are whole grains, vegetables, and fruits too! We shouldn't think that protein is the main thing we need to eat.
Is Vegan Protein The Same As Animal Protein?
There are 20 amino acids in proteins, and humans need to get nine of these essential acids from the food we eat to survive. We call them "complete" proteins, and the other 11 are considered non-essential.
Animal proteins are "complete" proteins containing similar patterns of amino acids as human cells, which means they have a higher biological quality than plant proteins.
Whereas, only a few plant-based proteins contain all nine amino acids, and the rest are "incomplete" proteins, meaning they don't have all nine essential amino acids.
This is no biggy, though, and does not mean plant-based proteins are second-class.
A varied, balanced vegan diet with various protein sources will provide all the adequate protein requirements and necessary amino acids. Your body maintains a pool of amino acids from each type of food you consume and will use it as necessary.
THE BEST VEGAN PROTEIN SOURCES
Soy Foods
------Despite the confusing information you might see online about soy, it's not harmful to your health. Soy is nutritionally dense and has many health benefits. Learn more about soy's health benefits HERE.
Soy is perhaps the best plant-based protein source and contains all the essential amino acids, making it a complete protein.
Soy varieties and their protein per 100g:
Tofu: 8 grams
Tempeh: 19 grams
Edamame beans: 11 grams
Soy curls: 33 grams
*These amounts may differ depending on the product brand
Pulses
------A pulse is an edible bean seed that grows in a fruit pod and includes all beans, peas, and legumes. They are all excellent, low-fat and affordable sources of plant proteins and can be used in many ways in cooking.
Varieties and their protein per 100g:
Lentils: 8–9 grams.
Chickpeas: 7 grams
Garden peas: 7 grams
Beans (black-eyed, butter, cannellini, kidney, edamame): 7–10 grams
*These amounts may differ depending on the product brand
Here is a list of the easiest beans to digest, making you less gassy and bloated
SEITAN
------Seitan is one of the best vegan protein sources. It is made from wheat gluten, which is the protein found in wheat.
It is a popular meat substitute among vegetarians and vegans because of its high protein content and meat-like texture.
This versatile vegan protein source can contain as much as around 75 grams of protein per 100 grams and is generally low in fat.
Seitan also contains iron, a mineral that is sometimes a concern in vegetarian and vegan diets.
Seeds
------Seeds are little powerhouses! They pack a punch of nutrients, including protein, magnesium, zinc, and omega-3 fatty acids.
Add them to your salads, smoothies, sandwiches, or eat them as a snack to increase the protein in any meal.
Pumpkin seeds: 5 grams protein per 30-gram serving
Chia seeds: 4.7 grams protein per 30-gram serving
Hemp seeds: 8 grams protein per 30-gram serving
*These amounts may differ depending on the product brand
What happens when you eat chia seeds every day? Find out HERE
Nuts
------Another great source of plant-based protein, albeit in smaller quantities, are nuts, and they also provide heart-healthy fats.
Enjoy nuts as a snack or add them to your morning breakfast, salads, and stir-fries.
Almonds: 1 oz roasted almonds contains 6 grams of protein
Cashews: 1 oz roasted cashews contains 4.5 g of protein
Pistachios: 1 oz pistachios contains 6 grams of protein
Nutritional Yeast
------Nutritional yeast is often overlooked as a source of protein. It has 4 grams of protein per tablespoon and contains all nine essential amino acids.
It's an excellent source of Vitamin B12, which is often in deficit in people that only eat a plant-based diet.
Add nutritional yeast to tofu or egg scramble, dips, and sauces, pasta, or as a topping to your popcorn.
Grains
------Grains may be primarily carbohydrates, but they also pack a protein punch!
For example, a cup of quinoa or barley adds 5 to 6 grams of protein to your meal.
Oatmeal is another protein champ offering 12 grams of protein per serving. Top it off with some nut butter and soy milk, and you'll have over 20 grams of protein in a single plant-based meal.
Ancient grains like teff, millet, and amaranth are also great options to add to your meals to increase the protein content.
Here are 10 ancient grains to elevate your health
QUINOA
------Quinoa is actually a carbohydrate, but it is also a complete plant-based protein source and is high in fiber.
It provides almost 4 grams of protein per 100 grams.
It's easy to cook, tastes great, and is very versatile as you can use it in many different ways, such as in oatmeal, baked goods, salad, or instead of rice.
GETTING ENOUGH PROTEIN AS A VEGAN IS EASY
Getting your protein on a plant-based diet is not that difficult at all. Many of the foods you consume will provide adequate protein and fulfill the RDA (recommended daily allowance).
When eating a variety of whole, plant-based foods and adding protein sources with every meal, you will definitely meet your protein requirements.
Word of caution: If you experience constant symptoms of extreme fatigue, lack of energy, muscle weakness, disturbed vision, or feeling depressed, you may have a Vitamin B deficiency.
Although uncommon, it can occur when you are following a vegan or plant-based diet and not getting enough Vitamin B12 over a long period.
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