When you hear proteins, the first thing that comes to your mind is meat, but of course that there are and vegan protein sources.
If there were proteins only in meat, how can vegans consume proteins in their bodies? Yes, there are a lot of plant based protein foods, for vegan diet.
Proteins are known as building elements of life: they dissolve into the body on amino acids that depend on the growth and regeneration of cells.
What you may not know is that you don’t need meat to enter enough proteins, because there are a lot of vegan protein sources.
In order to stay healthy, we need 22 amino acids from which our body can create only 13. We can receive the remaining nine of our diet.
We choose here the best 7 plant based protein foods for a vegan diet and the people who want to reduce the consumption of meat.
But what are the best plant based protein foods for vegan diet?
If there is one particular food that can be almost equal to the meat, according to the amount of protein, it is soybean.
Soybeans are a source of complete proteins because they contain all essential amino acids and are therefore a healthy choice for vegans.
It can not be said that soy products can be really delicious. Think about soy milk, soy sauce, tofu, mushrooms, bread, cereals, soy burgers and hot-dogs in which soy is used as a successful substitute for meat.
Soybean is an excellent source of other important nutrients such as fiber, vitamin B, and omega-3 fatty acids.
An excellent source of protein of plant origin. One cup has about 7.9 grams of protein, which is almost identical to cup milk.
By comparison, women need about 46 grams of protein a day, while men need about 56.
If you do not like peas as an appetizer or main course, try to place it in the sauce.
You will get it by mixing the peeled peas into a blender with some nuts, olive oil, garlic, and parmesan, and then serve with some integral pasta.
There are many different varieties of beans – black, white, red … but they all share the protein content.
Two cups of beans have about 26 grams of protein. Before use, it would be good to leave them overnight submerged in water, and then you cook how you like most, but there is nothing wrong with canned beans. Just rinse them and heat them up.
The vegean diet would not be complete without the cereals. Types of cereals are oats, barley, rice, rye, millet, wheat.
They all have high levels of proteins and amino acids, these grains can be found in different types of foods.
You can find them in pasta and bread. Many people eat cereals for breakfast.
It is best to choose to consume as 100% whole grains when doing the selection of food, to avoid those that are overly processed.
5. Leblebi (chickpeas)
Leblebies are an excellent ingredient of salad, an ideal snacks. They contain as much as 7.3 grams of protein in just half a cup, and they are rich in fiber.
Chickpeas can be eaten hot or cold, and are highly versatile with plenty of recipes available online.
They can, for example, be added to stews and curries, or spiced with paprika and roasted in the oven.
A person can add hummus, which is made from chickpea paste, to a sandwich for a healthful, protein-rich alternative to butter. Read more at medicalnewstoday.com
All nuts contain healthy fats and proteins, making them a valuable part of vegan diet.
No matter which nut is your favorite, it likely is a good source of protein, clocking in at about 5 to 6 g per small handful (less than ¼ cup), Sussi says.
However, since they are very caloric, choose those that are not fried in oil, but fresh or dry roasted. Read more at everydayhealth.com
7. Green leafy vegetables
Green leafy vegetables do not have as much protein as pulses and nuts, but the quantities it contains are nevertheless significant. In addition, it is rich in fibers healthy for the whole body.
If someone eats a lot of green leafy vegetables, they will certainly get a lot of amino acids from him. For example, two cups of raw spinach contain about 2.1 grams of protein, and a cup of chopped broccoli is 8.1 grams.
- Asparagus – almost 2g of protein per six spears
- Avocado – over 1g per ½ an avocado
- Broccoli – almost 3g per 80g broccoli
- Brussels sprouts – around 2g per 80g Brussels sprouts
- Cauliflower – 1.5g per 80g serving
- Jerusalem artichokes – over 1g of protein per 80g
- Kale – almost 2g per 80g serving
- Spinach – 2g per 80g serving
- Sweetcorn – over 2g for every three heaped tablespoons