In today’s day and age, it seems like everyone is jumping on
the vegan or vegetarian bandwagon. In fact, according to research commissioned
by The Food and Drink Federation in 2018, there has been a 20 percent increase
in the number of people who have an exclusively plant-based diet.
Whether you follow a vegan or a vegetarian diet for ethical
reasons, stick to it because of your health, or simply have an inclination
toward plant-based foods, these eating habits are becoming more commonplace
among individuals.
However, while these diets can be great for your health and
the environment if they’re done right, they come with some challenges. While
most people assume that following a vegetarian diet means you won’t get enough
protein in your diet, this is not necessarily the case. Here are seven
high-protein sources that you need to add to your diet if you follow a
vegetarian or vegan diet:
Vegetarians and vegans are known for their plant-based diets.
But, as with any eating pattern, restrictive dietary choices can lead to nutritional deficiencies if not balanced properly. Both vegetarians and vegans need to pay special attention to protein intake. Protein is essential for tissue growth and repair; it also plays a role in immunity and enzyme production. Although proteins from animal sources are complete proteins (meaning they have all nine essential amino acids), non-animal sources of protein are often incomplete or lack one or more essential amino acids. However, there are many plant-based sources of protein that meet the needs of vegetarians and vergers, as well as omnivores trying to follow the Mediterranean diet or other plant-based diet plans. Here’s a look at seven high-protein vegetarian and vegan food sources
Protein
is essential for the human body. It helps with muscle growth, cell
production, and recovery from exercise. There are many sources of protein that
vegetarians and vegans can consume in order to meet their daily requirements.
The following is a list of vegan protein sources
The first thing people think of when they hear the word protein is meat, and with good reason. Studies show that people who eat meat on a regular basis tend to be healthier, live longer, and have more energy than those who don’t eat much meat at all. While it’s okay if you don’t want to eat meat or are vegetarian or vegan and prefer not to eat meat, that doesn’t mean you can’t get the benefits of protein. Here are seven sources of protein for vegetarians and vegans (and why you should add them to your diet)
1) Beans
Beans are a protien rich in veges, which is why they should be included in your diet. They are a great source of protien when you're trying to lose weight because you will feel more full without having consumed much fat or carbs. There are so many ways that beans can be used as a source of protein, like in hummus or baked goods.
2) Nuts
One great source of vegan protein is nuts. These are a great snack food, but they can also be used in many dishes. Nuts are rich in protein, healthy fats, and nutrients like vitamin E. They contain no cholesterol or animal products, making them a perfect option for those who choose not to eat meat or dairy products
3) Quinoa
Quinoa is a great source of protein and is a gluten-free grain that can be used as a substitute in many dishes. Quinoa has about 8 grams per cooked cup, which is about the same as brown rice. It's also high in iron and folate.
For those who are vegan or vegetarian, it's important to think about what sources of protein you're getting from your food.
4) Hemp seed
Hemp seeds are one of the few plant-based, complete sources of protien. They're high in the essential amino acids that humans can't produce themselves, and contain essential fatty acids Omega 3s. Hemp seeds are also rich in magnesium, which helps regulate blood pressure and cholesterol levels. Sprinkle hemp seeds on cereal or salads; add them to dips or healthy baked goods; or use them as a topping on vegan pizza!
5) Greek yogurt
Greek yogurt is one of the most popular sources of protein for vegetarians and vegans. It's also one of the best sources because it is high in proteins, rich in veges, and easy to use. This can be a great option if you need a quick breakfast or lunch on the go. The only drawback to this proteins rich in veges is that it can be expensive depending on where you buy it from.
6) Tofu
Tofu is a good source of protein for vegetarians and vegans, as well as non-vegetarians, because it has all the essential amino acids your body needs. Tofu comes in many different textures and flavors, so you can find something that's enjoyable. It's also a good way to get more protein if you're not eating meat or eggs.
7) Tempeh
Tempeh is a high-protein food made from soybeans. It's fermented with just enough water or brine so that it develops a firm texture. Tempeh has a mild, nutty flavor, which makes it easy to use in many dishes. Here are some tips on how to use protein
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