Increasingly more people have decided to go vegan diets for ethical, environmental or health reasons. When done correctly, such sources of protein in vegan diet may outcome in different health benefits, including a trimmer waistline and improved blood sugar control.
Sources Of Protein In Vegan Diets
However, a diet which is base on plant foods alone may in some cases, increase the risk of nutrient deficiencies.
What Is the Vegan Diet?
Veganism can be said to be a means of living that require a person to exclude all forms of animal exploitation and cruelty, whether for food, clothing or any other purpose.
Many people choose to eat this way for ethical, environmental or health reasons.
Different Types of Vegan Diets
There are different varieties of vegan diets. These are few ones:
Whole foods plant Based Diet.
- Oatmeal with soy milk, banana, walnuts and raisins
- Oatmeal banana cookies
- Quilnoa salad with grilled vegetable
The Starch Solution Program
- Asian rice salad
- Pea soup with rice
- Baked potatoes with beans chili
High Fat Raw Vegan Diet (Gourmet Raw)
- Cashew mint bars
- Cashew cheese lasagna
- Portobello mushroom
The Nutritarian Diet (eat to stay alive)
- Bean and vegetable stew
- Chia pudding with fruit
- Large green salads with beans
The 80/10/10 Low Fat Vegan Diet(Fruitarianism)
- Fruit salad
- Green salad with a fruit dressing
Bottom Line: There are several ways to follow a vegan diet, but scientific research rarely differentiates between the different types.
Plant-Based Proteins you should be eating
Regardless of the lifestyle you choose to practice, we all can benefit from a diet rich in plants, fiber, phytonutrients, and all the health benefits that are produce from these foods.
List of Diet That Provide Plant Protein?
Lentils are immense source of plant protein, carbohydrates, and fiber. Lentils are considered to be a starchy protein. Split
green peas can be also added to the same category as lentils.
- Hemp Seeds
Hemp seeds are another vegan protein source but also contain heart-healthy fats, mainly omega-3 fatty acids. They have a delicious sweet and nutty flavor and are not big in size that they can simply be used and added to any recipe to improve the plant protein content. 3
tablespoons hemp contains about 10g protein.
- Chia Seeds
Chia seeds are very old seed and an excellent vegan protein source that has been used for centuries for their amazing properties to absorb water and turn into a gel-like substance credit to the soluble fiber content in the seeds. Because of it sole characteristic, chia seeds are ideal to add to meals and foods to thicken naturally while also boosting the fiber, protein, and healthy
fats (mainly omega-3). It contains 4g of protein in every 2 tablespoons.
Quinoa is a gluten-free grain (technically a seed) that is used as a carbohydrate. Quinoa can be consider as a starchy protein because it contains carbohydrates and it also proteins and fibers.Use it in place of rice for extra diversity in your carbohydrate intake.
Spirulina is exceedingly rich in protein and one of the few sources of plant protein that is typically made of the macro nutrient by dry weight (about 70%). It’s deep blue-green in color and will transform anything you blend it with into that color green. It tastes sweet and nutty (hints of vanilla and chocolate), but with a background seaweed flavor. 2 tablespoons spirulina contains 8g protein
- Nutritional Yeast
Nutritional yeast is a food in plant-based diets due to its cheesy flavor, versatility, great amounts of B vitamins, and protein content. Nutritional yeast has no dairy or active yeast, and it can be found in a powder/flake form that creates a paste when mixed with liquid. It’s great for making dairy-free sauces, dressings, and more. It is good sources of vegan protein as a tablespoon of it contain about 4g of protein.
Seeds such as sunflower, sesame, chia, hemp, flax, and pumpkin seeds are rich in protein and mineral. Seeds vary by type, and some are nuttier in flavor while others are more sweet and neutral tasting.
Nuts like almonds, walnuts, cashews, pistachios, Brazil nuts, and they not only rich in minerals, Vitamin E, and healthy fats but they’re also rich in protein. Nuts are of different type, and some are nuttier in flavor while others are more sweet and neutral tasting. Cashews are part of my best nuts as they’re incredibly versatile to use of in sweet and savory dishes. Brazil nuts are my close second favorite because they’re rich in selenium. Taking just 1 in a day makes up 100% of your DV for selenium.
Beans are the main source of carbohydrates fibers and protein. Beans are considered a starchy protein similar to the lentils. Magnesium is also key player in beans, which is a vital mineral in our body and plays a key role in 300 cellular functions in the body including muscle function, protein synthesis, blood sugar control, and blood pressure regulation. It also aid to decrease PMS, headaches (like migraines), and can be used to help relax digestive muscles which can lessen constipation. 1 cup cooked beans is around 15g protein.
- Organic Tempeh, Tofu, and Edamame
Soy-containing foods such as tempeh, tofu, and edamame all offer a complete protein containing all amino acids. Frequently these sources also contain fiber and healthy fats as well as the protein. Tempeh is the one with the highest form of nutrient among the bunch and is an exception to soy foods as it contains naturally occurring healthy bacteria from the fermentation process.