To ensure that you are getting the right nutrition to keep you healthy, you will need to be careful about certain aspects of your diet. One area that is important to pay attention to is protein. Omnivores eat a lot of meat and dairy products.
Even if you are a high-protein runner, getting all of your protein from a vegan diet is possible. It’s easy to choose the right food. We have listed several vegan protein sources below and ranked them according to their protein content. It would be best if you had the inspiration to transform those protein sources into delicious meals.
Heather Russell, a dietitian at the Vegan Society, offers more advice about getting enough protein for vegans.
Are there any good sources of protein for vegans?
There are many protein sources, and each source of protein is different. One way to determine which vegan sources are best is to check the amount of Lysine, an amino acid. Beans, lentils and peas are all good sources. Soya is a good source of plant protein. The quality of soya’s plant protein is comparable to that of meat and dairy. This is especially important for athletes who need more protein. It’s a good idea for vegans who train regularly to eat regular meals that contain protein-rich foods.
What about vegan meat alternatives?
They are not recommended as a source of protein every day. There are many varieties of soya mince that comes dried. It can be rehydrated and used as normal mince. This can be a great way to get a healthy daily protein source that replaces meat.
People should eat lentils, chickpeas, beans, and tofu rather than meat substitute products. It’s better to eat less processed food most of the time. While there are many reasons to eat processed foods, vegans should eat less processed food.
Which vegan milk is best for protein?
Fortified soya is a good choice because it contains more protein than other glasses of milk. It’s a good option if you are an athlete who needs a little more protein.
Are vegans concerned about “complete” proteins
This may be due to an outdated idea of protein combining. There was a time when people believed that you had to eat specific plant proteins together to get all the amino acids. But the truth is that you don’t have to worry about mixing different foods. It is more about selecting good sources of protein.
Three points are important. There are three things you should be aware of. These are the most important things to remember.
Are vegan protein supplements possible?
It’s always better to get protein from food than from supplements. Foods are full of nutrients, so it’s not only the protein you get. If someone is struggling to meet their daily protein goal, I wouldn’t recommend using a protein supplement.
While people tend to focus on protein, it is important to consider the whole picture. You won’t get the benefits of good plant protein sources like vitamins and minerals if your eating habits are poor.
The Best Vegan Protein Sources
- Seitan: 25g per 100g
- Tempeh: 20g per 100g
- Tofu: 12g per 100g
- Soya beans 11g for 80g
- Quorn mince 11g for 75g
- Red kidney beans – 9.7g for 120g (1/2 can)
- Edamame beans 9.4g for 80g
- Chickpeas 9.2g per 120g portion (1/2 can)
- Peanuts (roasted, salted): 9.1g for a 30g serving
- Almonds 8.7g for 30g
- Black beans 8.4g per 120g portion (1/2 can)
- Green lentils 8.1g for 120g (1/2 can)
- Cashew nuts 6g for 30g
- Quinoa 5.9g for 130g
- Peanut butter 5.3g/tbsp
- Peas 4.6g for 80g
- Oats 4.1g for 40g
- Pumpkin seeds 3.5g for every 10g serving
- Hemp seeds 3.4g for every 10g serving
- Chia seeds 3.3g for every 15g serving
- Ground Linseed: 2g for every 10g serving