Vegan protein sources you must try today
If you are a vegetarian or switching to a vegan diet the greatest question that may arise in your mind is whether you may lack protein.
But there are many vegan protein sources that can help you get rid of protein deficiency.
There are various protein sources that are plant-based which can be used to form a healthy and protein-rich vegan diet.
What Is A Vegan Diet?
Veganism is a way of living only on a vegan diet. In simple words it can be defined as a lifestyle that attempts to stay away and exclude from all types of animal exploitation and cruelty whether for food or any other purposes.
Benefits Of Vegan Diet
Along with being a nature friendly diet vegan diet has many benefits on human health.
Here are few of them:
1. Help You Lose Excess Weight
Lots of studies suggest that vegans tend to be thinner and have lower BMI(Body Mass Index) than non vegans. These diets are considered to be most effective when we talk about weight loss.
A study done on people showed that people who follow a vegan diet find it much easier to lose weight than those who follow a conventional diet which includes meat and fish.
2. Lowers Blood Sugar And Enhances Renal Functioning
This type of diet can prove beneficial for the people suffering from type 2 diabetes. If it is hard for you to be on a vegan diet then you can try to reduce the amount of non vegan products and increase the amount of vegan products.
3. Other Benefits
Vegans are at 15% lower risk of developing any kind of cancer.
Lowers the risk of chronic health conditions.
Vegan diets can help you reduce the pain caused by arthritis.
Vegan Protein Sources
Here are some high protein foods which are also vegan. You can try them on your vegan diet to complete your protein deficiency.
1. Lentils
Lentils are a great source of protein. They are also considered as a rich source of fiber. In addition to that, the type of fiber found in lentils is known to provide good bacteria and can be very useful to maintain a good gut health. They are also used to decrease the chances of chronic health conditions like heart disease, diabetes and cancer. Using lentils you can cook a variety of tasty dishes and cuisines.
2. Beans
Variety of beans like kidney, black and pinto beans are very important staple foods across various cultures. Another type of bean known as chickpeas is a very high protein food. They are also an excellent source of iron, phosphorus and fiber.
3. Hemp Seeds
Hemp seeds originate from Cannabis sativa plant which belongs to the same family as cannabis plant. These seeds also contain high amounts of magnesium, iron, calcium and zinc.
Studies have found that the type of fats found in these seeds may help decrease inflammation and alleviate symptoms of various menstrual problems like premenstrual syndrome, menopause, and certain skin conditions.
5. Green Peas
A cup of green pease can be a great vegan protein source. It covers 25% of the needs of Vitamin A,C,K and iron. You can use peas as star ingredients in various recipes. Green pea has its existence in various cultural cuisines and dishes.
6. Breads Made Out Of Sprouted Grains
Breads like Ezekiel bread are made out of organic, sprouted whole grains and legumes. It includes various grains such as wheat, barley, millet and spelt as well as soyabean and lentils. Sprouting grains are more profitable than the normal ones because sprouting elevates the level of certain amino acids, which boosts the overall protein content in the body. Combining grains with legumes could also improve the amino acid profile of that thing.
7. Soy Milk
Soy Milk is made out of soybean. Before utilizing it is usually fortified with vitamins and minerals. It is a great option as a vegan protein source. Those following a vegan diet and want to avoid dairy products can go with this as a substitute or regular dairy milk.
It is best to buy the unsweetened soy milk from the market.
8. Oats And Oatmeal
Including oatmeal to your diet is a super easy and equally yummy way to increase your protein intake. Although oatmeal is not considered as a proper protein it contains various higher quality proteins. You can use oats in a variety of dishes ranging from oatmeal to cookies and burgers.
The Bottom Line
Protein deficiencies are very rare in vegetarians and vegans. Those who follow a proper and well planned diet do not have any risk of low protein amounts in the body.
