Many people think that when you don’t eat meat, your protein choices are too limited to be healthy. If you are a vegetarian, that is not true.
There are many plant-based protein options, from chickpeas to beans and more. But, when you need more varieties?
Why is protein important?
Although protein is usually related to building muscle, protein is the cornerstone of all tissues in the body.
Protein is one of the fuel sources of the human body. It is also one of the three macronutrients (carbohydrates and fats are the other two). Proteins act as enzymes in the digestion process, and they help break down food for use by the body.
Since vegans do not consume animal products, there is a risk of vitamin B12 deficiency, which is essential for the correct formation of red blood cells. Be sure to have enough other forms of B12, otherwise, your energy level may be adversely affected.
Protein is an important part of a balanced diet. Digestion takes longer than carbohydrates. Pairing carbohydrates with protein can make you feel full.
How much protein do vegans need?
Generally, people on a vegan diet do not need more protein than people on other diets.
The general guideline for protein is 0.8-1.0 grams per kilogram of body weight. For people weighing up to 150 pounds. (68.2 kg), that is, 55-68 grams of protein per day. For reference, each cup of boiled lentils contains about 18 grams of protein.
Another criterion for determining protein requirements is that 10 to 5% of the daily intake of calories comes from protein. This indicator is easier to use if you track macros on apps like MyFitnessPal.
If you need some ideas on how to get enough protein on a vegan diet, here are some of the most nutritious options.
The 8 best sources of clean and lean protein for vegans
Quinoa is a seed that is usually prepared like a grain. It is considered an important source of protein 8 grams per serving.
It also has a lot of fiber, about 5 grams per serving. Quinoa is naturally gluten-free, easy to prepare (just like rice), and can be eaten with almost any meal. Try salads or side dishes.
- Chia seeds
Only two tablespoons of chia seeds 4 grams of protein. These tiny seeds are often called superfoods because of their many health benefits and versatility. They can be added to healthy baked goods, oatmeal, smoothies, or made into puddings.
Chickpeas have an amazing 39 grams of protein A cup! They can be prepared in a variety of ways, including roasting and boiling.
They can be added to soups, salads, or as snacks (roasted chickpeas are delicious). Chickpeas are an ideal snack because they are high in fiber and rich in vitamins and minerals.
- OMNI protein
BrainMD’s OMNI protein powder combines certain sources of the aforementioned proteins and combines them into easy-to-use products. OMNI protein includes quinoa protein and Chia protein. These powders are full of excellent plant-based protein.
OMNI protein features pea protein and rice protein, which are two other excellent plant-based protein sources.It provides 22 grams of protein per serving. This protein powder can be added to smoothies or mixed with plant-based milk or water.
Beans are made from soybeans and are usually sold in bread-like form, such as tofu. Unlike tofu, soy eh has a coarser texture and higher protein and fiber content.
Tempe has 31 grams of protein per cup. It can be cooked and added to salads, stir-fries, sandwiches, etc. It is usually seasoned or marinated and is a solid protein choice.
Lentils are an affordable source of plant protein. Because it can be stored for a long time, it is easy to find and easy to store.
They can be added to soups, mixed into salads, sprouted and enjoyed on sandwiches, or added to pasta sauces for extra nutrients.Lentils have 18 grams of protein per cup.
- Hemp heart
Numb heart is near Only 3 tablespoons can absorb 10 grams of protein. They are complete proteins, which means they have all 9 essential amino acids. Essential amino acids are amino acids that the human body cannot synthesize by itself, so they must be obtained through diet.
Hemp heart is a plant-based method to obtain these important compounds. These tiny nutritional powers can be added to smoothies, yogurt, granola, etc. You can also use hemp milk, which has similar nutrients to hemp heart.
- Rice and beans
Rice and beans are cheap and easy to store. They can be stored for a long time and are stable.
Together they contain all nine essential amino acids, and if you don’t eat meat, you can create an ideal source of protein.Two cups of rice and beans contain About 14 grams of protein. It varies slightly depending on the type of rice and the type of beans, but in any case, you can use the type you like and create a healthy, balanced source of protein.
It is important to get enough protein every day. Protein is essential for many functions of the human body. However, many believe that there is a lack of plant-based protein options.
The fact is just the opposite. There are many excellent plant-based protein sources to choose from, and the preparation methods are also diverse.
By now, you can be sure that when you are not eating meat, there are enough ways to live a healthy, balanced lifestyle.
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The post of 8 ideal sources of protein for vegans first appeared on the BrainMD Health blog.