How Vegans and Vegetarians Can Get Protein from Their Diet
Vegans and vegetarians are known for their strict plant-based diet. However, the concern is that they may lack enough protein to keep them healthy. This is because most rich sources of good and sufficient protein are animal-based foods, which are aversions for vegans and vegetarians. The question now is; How can vegans and vegetarians get protein from their strict plant-based diets? How do they meet the required daily intake value of protein?
To answer this question, food experts have assured vegetarians and vegans that with a properly planned plant-based diet, they can get sufficient amounts of protein, as well as other necessary and essential nutrients they need.
According to these experts, some plant-based foods contain high amounts of protein. This protein is capable of promoting weight loss and increasing muscle strength. The protein levels vary from food to food.
To further assure vegans and vegetarians of the possibility of getting protein from their diet, experts have identified 9 rich plant-based sources of protein. These plants have high amounts of protein per serving. The following are the nine protein-rich edible plants and vegetables;
Seitan
Seitan is common among vegans and vegetarians. It also contains high amounts of protein. It is fully packed with gluten–an essential protein in wheat that imitates the texture and look of cooked meat after it has been cooked. Seitan to some vegans and vegetarians is also known as wheat gluten or wheat meat. About 100 grams of seitan contains exactly 25 grams of protein. Thus, repeated research has proven it to be the richest in protein compared to other plant-based sources of protein.
Other essential nutrients contained in seitan include; calcium, iron, and phosphorus. Different modes of cooking or preparations can be applied to seitan. Some of these modes could include; sautéing, pan-frying, or grilling. This way incorporating it into other recipes becomes easier.
Despite the seitan’s high nutritional profile, it is still best to avoid it if you are gluten sensitive or if you are suffering from celiac disease.
Edamame, Tempeh and Tofu
Edamame, tempeh, and tofu are all products of soybeans. Soybeans are great sources of plant-based protein, which means that they supply your body with sufficient and the required value intake of amino acids.
On the one hand, edamame has a grassy but sweet taste. It is can also be called immature soybeans. These immature soybeans have to be boiled or steamed prior to consumption in order to make them edible enough for human consumption. These soybeans products can be consumed alone or added to salads or soups, depending on your preference.
On the other hand, tofu is made from pressing cooked or steamed mature soybeans together into a patty, imitating the cheese-making process. Its taste is not as advanced as edamame but absorbs the flavor of whatever is used to prepare it. In all, it gives off a nutty smell and taste.
Both tempeh and tofu can be used in different recipes, including in chilis, soups, and burger recipes.
Edamame, tempeh, and tofu all contain calcium, protein, and iron. Edamame on its own is also rich in folate, fiber, and vitamin K, tempeh. On the other hand is also a rich source of probiotics, B vitamins, phosphorus, and minerals.
Lentils
Lentils, when consumed up to 240 milligrams or one cup, it provides sufficient amounts of protein to the body. It provides up to 18 grams of protein per 240 milligrams. Lentils are easy to incorporate into various kinds of dishes ranging from soups to dahls and salads. They are also packed with slowly digested carbs and fiber of up to 50% of the required daily intake value. The type of fiber in lentils is a great feeding source of the good bacteria in your colon, thereby promoting a healthy gut. Other health benefits of lentils include; preventing unnecessary weight gain, reducing risks of certain kinds of cancers, reducing diabetes and heart disease risks.
In addition to these health benefits, lentils are also packed with folate, iron, and manganese. They also have high amounts of antioxidants as well as other health-friendly plant components.
Chickpeas and Some Other Types of Beans
Pinto, kidney, black beans, and various other types of beans are rich sources of plant-based protein, containing high amounts of protein per serving.
Chickpeas are another kind of legume that is packed with sufficient protein amounts.
According to research, both chickpeas and beans contain 15 grams of protein. They also contain fiber, complex carbs, folate, iron, potassium, magnesium, manganese, and other plant-based compounds that are healthy for the body.
Legumes and beans are great foods that can supply the body with certain health benefits like lowering blood sugar, lowering bad cholesterol levels, and reducing belly fat. You can enjoy chickpeas and various other kinds of beans with chili or turmeric.
Nutritional Yeast
Nutritional yeast is a kind of saccharomyces cerevisiae yeast. It is usually packaged and comes in yellow flakes or powder. It gives off a cheesy flavor, which makes it able to help improve the taste of foods like scrambled tofu or mashed potatoes. Nutritional yeast can also be used as a topping. It can be sprinkled on pasta dishes and even popcorn.
Nutritional yeast provides about 14 grams of protein and 7 grams of fiber per 28 grams of nutritional yeast. It is also an exceptional source of magnesium, zinc, manganese, copper, B vitamins, especially vitamin B12. Unfortified yeast is not a good source of vitamin B12. However, the yeast has to be fortified first.
Spelt and Teff
Spelt and teff are both known as ancient grains. Some other types of ancient grains include; barley, sorghum, einkorn, and farro.
On the one hand, Spelt is a kind of wheat that has high amounts of gluten protein. While teff, on the other hand, comes from an annual grass, which automatically means it is gluten-free.
Both Spelt and teff contain about 10 to 11 grams of protein per 240 milligrams. This makes them the highest ancient grain protein supplier. Asides from protein, both of them are great sources of compounds like magnesium, fiber, complex carbs, iron, phosphorus, and manganese. In addition to these, they are also packed with zinc, selenium, and B vitamins. They can also be used as healthy alternatives for rice and wheat. And these can be used in a whole lot of recipes like risotto, baked products, and polenta.
Hempseed
Hempseeds are from the cannabis Sativa plant, which is a member of the marijuana family. However, hemp seeds only contain a very minute amount of THC, the compound that produces the marijuana effect.
Hempseeds contain 10 grams of protein per 28 grams of hemp seeds, which according to research, is 50% higher than the protein in both flax and chia seeds.
They are also packed with calcium, magnesium, iron, and selenium. It is also a potent source of omega 3 and 6 fatty acids, usually found in fatty fishes, both of which are great for health.
The fat contents in hempseeds have been proven to help reduce the risks of inflammation and PMS, menopause, and certain skin disease.
You can enjoy hempseeds by sprinkling them in your morning muesli or smoothie. You can also use it in protein bars or salad dressings.
Green Peas
240 milligrams of green peas contain 9 grams of protein. Asides from this, it provides about 25% of the recommended daily intake value of vitamins A, C, K, folate, thiamine, manganese, and fiber.
They are also great sources of iron, phosphorus, magnesium, copper, zinc, and B vitamins.
You can add green peas to recipes like ravioli, pea, soups, or avocado guacamole.
Spirulina
Spirulina is a blue-green alga and has a high nutritional profile. Two spoons of spirulina contain 8 grams of protein. It also provides about 22% of the required daily intake value of thiamine and iron, with about 42% of the required daily intake value of copper.
It also contains high amounts of manganese, riboflavin, magnesium, potassium, essential fatty acids, and other important nutrients that your body needs. It is also packed with anticancer, antioxidant, and anti-inflammatory properties. It provides a range of health benefits like reduced blood pressure, a stronger immune system, regulated blood sugar, and cholesterol levels.
In conclusion, vegans and vegetarians are usually at the risk of suffering from protein deficiency. This is as a result of the peculiarity of their diets. Thus, they are advised to add protein-rich plant-based foods to their vegan or vegetarian diets. The above list can be used as a guide for people who are interested in trying out these foods.
