Vegan Protein Sources: Where Do Vegans Get Their Protein
Since meat and animal by-products are known to be the best source of protein, most of us wonder where vegans get their protein. It is a fact that they have fewer vegan protein sources than people who do not follow such diet.
Vegan’s protein sources are crucial because no single plant contains the nine essential amino acids needed by the body. These amino acids in proteins are known to be the building blocks of tissues and muscles. They also aid some functions of the immune system. So, getting all amino acids from several food sources is necessary and critical for a vegan’s healthy body function.
Many of vegan protein sources fall under this category called pulses. Pulse is what we call the edible seeds that grow in a pod just like peas, beans, and lentils. Chickpeas have 7g of protein per 100g serving; beans like pinto, black-eyed, soya, kidney and edamame have 7 to 10g of protein per 100g; and lentils have 8 to 9g of protein per 100g.
Since tofu is derived from soybeans, it has 8g of protein per 100g alone. It is one of the most popular and favorite protein sources for vegans because of it can be cooked in so many ways.
A popular replacement for rice for non-vegans as well, quinoa seeds are available in white, black and red varieties. It provides 4g of protein per 100g of cooked weight. Quinoa is a good source of all 22 amino acids, which makes a good alternative for couscous and rice.
Nuts and Seeds
Nuts and seeds go well with meals and as snacks. They are fantastic sources of proteins that are easy to consume. They also provide a good amount of energy and protein that will be an excellent help to go through a busy day.
As for the protein content of other nuts and seed varieties, almonds contain 3g of protein for every 6 pieces; hemp seeds have 5g per heaping tablespoon; and walnuts have around 3g for every 3 pieces. You might also want to start eating pumpkin seeds because they have 4g of protein per tablespoon, pistachios have about 1g per 10 pieces, and cashew nuts have 3g per 10 pieces.
Fruits and Vegetables
Surprisingly, some fruits and vegetables have quite a good amount of protein to help you keep up with your nutrient requirement. Avocado has over 1g of protein per half of the fruit. Asparagus has 2g per 6 spears, broccoli has around 3g per 80g, cauliflower has 1.5g per 80g, kale has around 2g per 80g serving, spinach has 2g per 80g serving, and sweet corn has over 2g for every 3 tablespoons heaping.
Vegans may not have meat to count on as a protein source, but there are plenty of healthy and organic produce to serve as an alternative vegan protein sources. Make sure to incorporate the ones mentioned above into your vegan diet now.