By far the number one question a vegan asks is, « But or are you getting your protein ?! « While vegan protein sources do exist – and in many different shapes and flavors – this is not a totally out of scope question, given that the main sources of protein that most people are familiar with are animal products. The most popular types of high protein foods – beef, chicken, fish, turkey, pork, and shellfish are all off limits on a vegan diet, of course. The same goes for some of the best high protein vegetarian foods like eggs, milk, yogurt, and whey protein powder.
Fortunately, however, there are plenty of tasty, high-protein vegan foods that you can enjoy – you may need to be a little more intentional about this. « Most vegans can get by with good meal planning » Beth kitchin, Ph.D., RDN, assistant professor in the Department of Nutritional Sciences at UAB, previously told SELF. the Academy of Nutrition and Dietetics agrees that in general, most people following a vegan and vegetarian diet meet or exceed their protein requirements, provided they consume enough calories in general.
The key is to know your best bets for vegan protein and mix them up. Varying your plant-based protein sources is not only more delicious and satisfying, it also helps you cover your bases to get all of the essential amino acids, or building blocks of protein, that your body needs in the process. food, as SELF explained. While animal protein contains all of these essential amino acids, most plant proteins lack one or two of them, a deficit that you can fill by eating a variety of vegan protein sources that complement each other. Christophe gardner, Ph.D., a research professor of medicine at the Stanford Prevention Research Center, told SELF.
OK, so what kind of plant foods are we looking at here? Beans (as many beans), seeds, nuts, walnuts butters, lentils, whole grains, certain plant milks, soy products, and plant protein powders are where you need to go when looking for plant protein. (Unfortunately, there aren’t really any real high protein veggies per serving.) Anyone looking to diversify their protein intake – and their diet in general – could benefit from adding more plant foods that are higher in protein. protein. As an added bonus, vegan protein sources tend to be higher in fiber than animal protein and contain antioxidants, essentially plant chemicals associated with health benefits, as well as other vitamins and minerals. From a nutritional point of view, it’s a win-win!
So whether you’re already leading this animal-free lifestyle or just thinking about it – or just gradually switching to a more plant-based diet – it’s a great idea to have a guide to the best sources of vegan proteins. . Here are some delicious and versatile vegan ingredients to stock up on for quick protein-rich dinners, muscle-repairing post-workout snacks, filling breakfasts and more. Quick Note: Although we have provided a protein count for each food based on the USDA nutritional information database, keep in mind that the exact amount may vary slightly depending on the brand and variety.