It’s possibly one of the most common myths in the plant-based society. I guarantee every vegan has been asked this question more times than they can count: Where do vegans get their protein? Today we’re going to answer this question as well as share a number of the best protein food sources in a vegan diet.
First of all I think we should establish what is protein and how much the average adult should consume per day. Proteins are a nutrient found in the human body which helps build muscles, tendons, organs, skin as well as hormones and enzymes – all of which are essential for our existence. These proteins are made up of smaller molecules called amino acids of which some can be found inside the body, whereas the rest needs to come from elsewhere. Humans need around 0.8g of protein per kg of body weight per day. We should also consider other necessary nutrients in the food we consume, such as fibre, carbohydrates or fats.
Soy products with high protein
Edamame (16g per cup), tofu (20g per cup) or tempeh (30g per cup), all of these soy products are rich in proteins and make the perfect ingredients for a number of plant-based dishes. Tofu makes a perfect addition to a vegetable wok, rice or pasta dish. As it’s very versatile it’s pretty easy to mix it with anything and it will absorb the flavours. These soy products also contain a high amount of iron and calcium so it’s a win-win situation!
Legumes with high protein intake
Lentils (16g per cup), chickpeas (15g per cup) and green peas (9g per cup) contain a high amount of protein. Let’s not forget peanuts (which are actually a legume and not a nut) contain a whopping 28g of protein per half cup. Lentils and chickpeas are also full of iron which is another essential nutrient our body needs for energy, boil them with some other hearty vegetables for the perfect winter dish.
Seeds – full of protein
Hemp seeds have the most amount of protein (10g per cup) and is called ‘easily digestible’. At the time time you’ll get a daily dose of iron, calcium and zinc. Another high protein seed is Chia (6g per cup). A versatile seed which absorbs liquids and can be used in smoothies, deserts, salads and more.
Nuts about protein
Pretty much all kinds of nuts have a fairly high protein count. From almonds to hazelnuts to cashews and pine nuts. A handful of these nuts contains around 5-7 grams. Nuts are a delicious, simple snack and great way to get your protein intake. You’ll also get your daily dose of iron, calcium, magnesium, vitamin E and fibre.
High Protein Vegetables
Green vegetables have the highest protein intake. Broccoli, Spinach, asparagus, sprouts, and kale all contain 4-5g of protein per cup. The same amounts can be found in potatoes and sweet potatoes as well! That’s good new for those of you who love your veggies. Roast them together in the oven with a sprinkle of herbs and salt – et viola!
What is your favourite high protein food? We’d love to hear your tips. Leave us a comment below with your ideas.
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