The fact, animal, is the only rich source of protein is a myth. Many plants based products are high in protein, too. If you are skipping the flesh or following a vegan diet, you can still consume enough protein to meet your daily required amount. For the record, vegetarian protein sources can help in lowering the risk for chronic diseases.
So, let's start with some readily available plant-based protein sources to kick start your vegan diet without further ado.
13 Plant-based Protein and their Health Benefits
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Lentils
Accessorize your food with orange, yellow, brown-colored lentils, and enjoy a protein-rich diet! Lentils are great as a side dish or main course ingredient; adding half a cup of boiled lentils to tacos, curries, salad, and soup adds around 12 grams of protein.
Lentils contain insoluble dietary fibers that help prevent digestive symptoms like constipation, diverticulosis, irritable bowel syndrome. The insoluble fiber also helps in lowering blood sugar levels by trapping the carbohydrate till it is digested.
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Tempeh
Tempeh is usually regarded as a block of fermented and pressed soybeans. As it comes in a compact form, a single serving can offer almost 15 to 16 grams of protein. This food item has a unique chewy consistency that makes it an excellent side on sandwiches and salads.
It helps in improving insulin resistance and protects your health. Adding it to your diet will lower cholesterol levels and blood pressure levels too.
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Grains
Grains are not just packed with carbohydrates but are also a rich source of protein. To start your day with a healthy breakfast, go for oats; this grain-based cereal offers five grams of protein per half-cup serving. A quarter cup of quinoa adds 5 to 6 grams of protein.
A review of studies found that three 28 grams servings of whole grain might lower the risk of Cardiovascular disease by 22%.
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Tofu
Tofu is a soybean byproduct and is an excellent substitute for cottage cheese and meat. The versatility of tofu makes it an all-rounder ingredient for the main course, starter, and even dessert. A 3.5 ounce of tofu contains 8 grams of protein, indeed a rich source!
Many clinical studies suggest that the active ingredient genistein has antioxidant properties that can kill cancer cells. Doctors recommend that patients with type 2 diabetes consume tofu; even kidney failure patients can consume it to lower protein excretion through urine.
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Beans
A warm bowl of beans mixed with seasonal vegetables is a healthy dinner option. Half a cup of beans provides six to nine grams of protein and six to eight grams of fiber to help you fight untimely cravings.
Beans are full of antioxidants; it contains a compound called polyphenol, a type of antioxidant. It is also linked to a healthy heart as it helps in lowering cholesterol levels, hence lowering the risk of heart attacks.
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Edamame
The raw form of soybean is usually referred to as edamame. This product comes with an outer shell and is green in color. The outer pods are not suitable for human consumption; however, you can cook them with the shells. One cup of edamame in salads and other snacks offers 18 grams of protein.
It might lower cholesterol levels and is a diabetes-friendly snack option. It is also a good source of iron, manganese, folate, vitamin K-1, and thiamine.
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Nuts
Peanuts are rich in protein and are one of the highest sources among all the other nuts. It offers nine grams of protein in just a quarter-cup serving. Pistachios and almonds are also a good source of protein, offering six and seven grams, respectively. It is loaded with antioxidants that help fight many chronic diseases.
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Vegetables
Eating green leafy vegetables might not offer you high protein but can fulfill your daily required protein intake. A cup full of sweet yellow corn packs five grams of protein, mix it as a topping with other servings to add more nutrition. Spinach, bok choy, and watercress are low-calorie substitutes with high protein.
Green veggies have tons of benefits; it helps keep the liver healthy and boosts the functioning of other body organs.
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Nutritional yeast
Nutritional yeast is the secret ingredient of every vegan cheese sauces. It is a gold mine of protein and Vitamin B. You can use them as sprinklers or main ingredients in any course and consume around two grams of protein per tablespoon.
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Seeds
Seeds are also a good source of protein, like nuts. For healthy snacking, go for sunflower seeds; it offers eight grams of protein per ounce. Pumpkin seeds are delicious when roasted; it also has high protein that amounts to seven grams per 28 grams.
Hemp seeds are great oatmeal sprinklers and have around 10 grams of protein per ounce.
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Green peas
Green peas are the most loved vegetable that is also a tasty snack if eaten raw, right from its pod. You can add green peas to soup, curries, salads, and other meals. You can even have it with oats or barley porridge. It offers 8 grams of pone-cupper one-cup serving.
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Vegan Protein powder or meat substitutes
Fake meat products are excellent in replicating the flesh. If you don't want this as your savory snack, go for vega sport protein powder. Protein powders are suggested when your body needs a high protein intake. Gym goers and athletes can follow Vega Sport Protein for the extra punch.
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Plant-based drinks
In plant-based drinks, you will find substitutes for milk like pea milk and soy milk. Both of these beverages contain the same amount of protein as cow milk. You can choose a drink with or without sugar and relish it with your breakfast or as a snack.
Vegan Proteins
For most people, protein means boiled eggs, chicken wings, a massive piece of steak, and savory bacon. But for a significant percentage of the population, it is a big no. The vegan diet restricts the consumption of animal products specifically in diets; the philosophical extension suggests abstaining from anything that is made up of animal products.
