Protein Sources for Vegans
Protein is an essential nutrient, so it is just as important for those who follow a vegan diet to consume as much protein as everyone else. This might seem like an impossible feat for some, but it is easier than you think. It is recommended that we consume 0.8 grams of protein for every kilogram of body weight. Another way to look at our protein intake is to have about 10-35% of our total calories come from protein.
Most Americans consume their protein from animal sources but have no fear, plants are rich in protein too! Incorporating a variety of vegetables can help boost your protein intake throughout the day, as well as receiving many micronutrients necessary to keep your body healthy. Some examples include but are not limited to brussel sprouts, corn, spinach, broccoli, asparagus, and sweet potatoes. Fruits such as guava, blackberries, and kiwi will also provide you with some protein, but not as much as vegetables do.
SOURCES OF VEGAN PROTEIN:
Two main protein sources that are common in many vegan diets include tofu and tempeh. One cup of tofu provides 20 grams of protein and one cup of tempeh provides about 30 grams of protein, contributing significantly to your daily protein intake. Tofu is a perfect substitute for animal protein because of its versatility. Tofu can be crumbled to mimic ground beef or ground turkey, pureed to use as an egg substitute, or cut into cubes as if it were chicken.
OTHER OPTIONS
Soy-based products are not for everyone, but there are other ways to incorporate more protein into your normal diet. Adding seeds to your food provides a rich source of protein. Ground flax seeds, sunflower seeds, and pumpkin seeds are great additions to top a salad with, adding a few extra grams of protein. Chia seeds pack about 4.5 grams of protein in a single ounce. Adding them to a smoothie is a simple way to give some texture to your drink, while packing in the protein.
Nuts are highly nutritious, containing protein, antioxidants, omega-3’s and various vitamins and minerals, such as vitamin E and magnesium. Almonds, cashews, walnuts, and pecans are great options to incorporate into your snacks. Pairing nuts with a complex carbohydrate, such as a whole grain or a piece of fruit, creates the perfect healthy snack, while boosting your protein intake.
If consuming enough protein is difficult, a protein supplement might be the perfect addition to your diet. There are completely plant-based protein powders available, allowing you to whip up a smoothie or protein shake in the morning, to start your day off on a good note!
