Protein is an essential part of a healthy, balanced diet. For many newbie vegetarians and vegans, the first question that will often come up is: where will I find protein? And we’re here to tell you which vegan foods are more than satisfying in this regard.
When you consume vegetarian proteins, you say goodbye to the saturated fats found in animal products. A medium-sized steak, for example, has about 68 grams of cholesterol; a large egg has about 186 grams of cholesterol.
Vegetarian proteins, however, are naturally low in salt and cholesterol. A bonus is that these proteins come with minerals, vitamins, fiber, phytochemicals, and antioxidants, essential for a healthy body. Read more about five perfect vegan protein sources that are simple to add to your shopping list.
Not all vegetables are equal in terms of their protein share. Broccoli, spinach, artichokes, peas, and kale have the most. They bring about 5 grams of protein per cup when cooked. You can also get your daily dose of vitamins, antioxidants, and minerals from these vegetables.
Nutritional yeast is a great topping for almost anything and gives it a cheesy flavor without using any dairy. It comes with B vitamins and fiber and is a complete protein with 8 grams per serving. It’s low in sodium and fat and gluten-free – a perfect vegan protein source.
Quinoa And Amaranth
Quinoa and amaranth are seeds, but they are considered grains because of the way they are prepared. Both bring 8 grams of protein per cup cooked. Quinoa contains all nine essential amino acids, is richer in fiber than most grains, and high in magnesium and iron. Amaranth aids digestion, keeps bones strong and helps fight inflammation in the body.
These little seeds are amazing not only for your cells but also for your skin. Chia seeds are packed with antioxidants, calcium, and fiber, and you can easily get your daily omega-3s. They are also a versatile ingredient – you can add chia seeds to my smoothies and sprinkle them over salads.
A cup of cooked lentils has 18 grams of protein. Lentils are very versatile in the way they can be prepared. This ingredient is great in soups, and salads, as a side dish… In addition, this great source of protein is rich in folate, iron, and manganese and helps promote a healthy gut.
According to research data, the higher risk of fractures in people who do not eat meat was partially explained by protein and calcium intake and BMI.
On the other hand, scientists estimate that fracture risk and lack of vitamins can decrease when the vegan diet is done correctly.
Protein sources can come from whole soybeans, beans, pulses, and nuts and seeds. So, by consuming these foods, you will be getting the nutrients you need for your health.
However, some doctors and researchers still recommend B12 and vitamin D supplements.
Vegans May Need To Replenish Some Vitamins, Experts Warn
As we have seen, the vegan diet can affect the health of your bones. You may need to replace some vitamins to stay healthy if you decide to continue this diet.
Vitamin D, for example, is one of the main vitamins you will need to replace. Also, another important vitamin for the body, B12, is usually deficient in this diet.
Likewise, on a vegan diet, you may not consume iron in the amount indicated because this substance is commonly found in foods of animal origin. As a result, you may suffer from anemia, hair loss, and a drop in your immunity.
Despite the contraindications, all these deficiencies are simple to solve with the help of a nutritionist and the appropriate supplements.