Nutrition: Vegan Protein
Leave meat off your plate one day of the week.
Not only will you save litres of water, but there are so many benefits of following a plant based diet. The most nutrient dense foods are found in the plant kingdom. Beyond just carbs, protein and fat, minimally processed, whole plant based foods can give you many important micronutrients per bite/calorie. Dairy products and meats contain a large amount of saturated fats. By reducing the amount of saturated fats from your diet, you’ll improve your health tremendously, especially when it comes to cardiovascular health.
Worried about protein intake?
Here are 10 vegan sources of protein:
1) Veggies – the good old green stuff like spinach, green beans, kale and peas. The benefits of green vegetables need no explanation and should be incorporated into meals every day.
2) Hemp – add hemp powder to your cereal or meal replacement shake. In addition, hemp protein is high in fiber and essential fatty acids (EFAs), and a good source of many important vitamins and minerals. Hemp is also one of the least allergenic protein sources in the world and can help boost your immune system, lower cholesterol and blood pressure, and even support weight loss.
3) Non-Dairy Milk – Soymilk is highest in protein, providing between 8 – 11 grams of protein per cup. Soy protein also has beneficial effects on cholesterol levels and may also help keep your bones strong. If you’re counting calories, almond milk tends to be quite a bit lower in calories and sugar than most of the other non-dairy milks. It also contains monounsaturated fats, which are the same heart-healthy fats found in olive oil.
4) Quinoa – Gift from the gods for both vegans and gluten-free peeps. With twice the protein content of rice or barley, quinoa is also a very good source of calcium, magnesium and manganese. It also possesses good levels of several B vitamins, vitamin E and dietary fibre. Cooked quinoa seeds become fluffy and creamy, yet maintains a slight crunch. It has a delicate and subtly nutty flavor, versatile for breakfast (as a cereal), lunch (as a salad) or dinner (as a side). Quinoa is among the least allergenic of all the grains, making it a fantastic wheat-free choice. Like buckwheat, quinoa has an excellent amino acid profile, as it contains all nine essential amino acids making it a complete-protein source.
5) Tofu – An excellent source of amino acids, iron, calcium and other micro-nutrients, tofu is a versatile ingredient with many health benefits. Tofu is an excellent food from a nutritional and health perspective. It is thought to provide the same sort of protection against cancer and heart disease as soya beans.
6) Lentils – you can just make about anything with lentils, from curry to burgers, and 1 cup delivers 18g of protein! Eat lentils and reap their health benefits: lower cholesterol, heart health, digestive health, stabalised blood sugar, good protein, increased energy and weight loss.
7) Nut butter – a few tablespoons of peanut, almond and cashew butter will get you 8g of protein! Spread it onto carb clever bread, ryevita or a sliced apple. It makes snacking more fun and guilt-free.
8) Beans – 13-15g of protein, a full belly and heart-healthy fibre. Beans are an inexpensive food, commonly found in diets all over the world. High in fiber, calcium, and iron, beans are also a great source of protein. Combined with high protein whole grains like buckwheat, brown rice, millet, quinoa, and teff, beans not only make a delicious meal, but often provide the full compliment of essential amino acids needed by humans.
9) Tempeh – 1 cup = 30g of protein! That’s more than 5 eggs or a regular hamburger patty! Tempeh is a food made from soybeans. It is a great example of how a simple food like soybeans can be woven into human food traditions in a way that is natural, inexpensive, and nourishing.
10) Sprouted-grain bread – make a vegan sandwich and you’ll get 10g of protein in the bread alone. Sprouted grain bread is a healthy alternative to white flour or whole grain flour bread. Sprouted grain breads are becoming popular among health conscious people and those with mild sensitivities to wheat or gluten because of the health benefits when compared to white flour. It is better not only because it uses the whole grain, but the process sprouted grains go through actually breaks down the proteins and carbohydrates in the grain, increasing vitamin content to the consumer.