Over the last few years, veganism has become increasingly popular. Many people are shying away from eating products that have been produced by methods that cause unnecessary cruelty to the animals. And since animal-based foods typically are high in protein, vegans or others who stop eating meat must find other ways to boost their protein intake. Here were going to discuss some of the best vegan protein sources to help you increase your protein muscle and maintain a healthy body.
The 8 items that contain protein are what we declare the ‘best vegan protein sources.’ They’re also so delicious that recent vegans declare that they (the foods) are much better than the dairy products they had previously consumed.
1. Vegan milks
If you are looking for a vegan milk source to compensate for your dairy milk, you may consider many options such as soy milk, almond milk, cashew milk, coconut milk or rice milk. All of these milks are made from 100% plant proteins and are rich in the essential amino acids that are required for your body’s growth and development. The best part of these vegan milks is that you can prepare them easily at your home and customise them with various flavours of your choice. If you are allergic to soy, you can choose almond milk, and if you are allergic to nuts, you can choose coconut milk. There is a plant-based milk out there for any situation. And each option is healthy and nutritious. Vegan milks are one definitely one of the best vegan protein sources and should be a staple of any vegan diet.
Are you a lover of cottage cheese, famously known as paneer in most of the Asian countries? Cottage cheese, made from curdled cheese, is an excellent-tasting dish that is used in curries and starters. It is also a rich source of proteins. However, when you convert to veganism, you need to forget your beloved paneer! Not to worry, here comes a great alternative –tofu! Here is a disclaimer – don’t expect tofu to taste like cottage cheese. Though the taste is different, it’s made from soybean curds and it’s loaded with nutrients. In 100 grams of tofu, you will find around 20 grams of protein, thanks to its rich calcium and iron content.
3. Hemp seeds
Hemp protein supplements are becoming hugely popular only recently because people have started to become more aware than before about the health benefits of these seeds. Hemp seeds, originating from the Cannabis Sativa plant, are considered as far more nutritious and healthier than other seeds such as chia and flax. Around 28 grams of hemp seeds contain 10 grams of easily-digestible proteins, which is more than 50% of what you would see in other seeds. Also, hemp seeds are known for their excellent ratio of Omega 3 and Omega 6 fatty acids, apart from being loaded with nutrients such as zinc, iron, calcium, and selenium. Many athletes who use plant-based proteins are switching to hemp protein powder – which is definitely one of the best vegan protein sources for athletes.
The common chickpeas are an excellent source of protein, especially if you are a vegan. While non-vegans do have their dairy products to draw their proteins from, vegans, don’t have as much of a choice. Therefore, as a vegan, you need to include chickpeas, kidney beans, black beans and all other varieties of beans in your diet regularly. A 240ml cup of cooked chickpeas contains about 15grams of protein. These beans are also packed with healthy nutrients such as phosphorous, potassium, iron, fibre, iron, plant compounds, manganese and more.
5. Green Peas
Another common kitchen ingredient finding its name on this list! It’s a shame that only when you turn vegan, you notice the deliciousness of these common ingredients. A 240-ml of cooked green peas contains around 9 grams of protein. If that’s not surprising, hear this – it contains more protein than a glass of milk! If that doesn’t convince you to start including green peas in your regular diet, we don’t know what will! One serving of green peas also gives you around 25% of your daily recommended dosage of vitamins, fibre, manganese, folate and thiamine requirements.
6. Nuts and other seeds
Nuts, nut butters, and seeds are one of the best vegan protein sources. Use the raw, natural and unsweetened version of nuts for best results. A 28-gram cup of nuts (any variety) contains at least 7 grams of protein. Nut butters and seeds are also rich in other nutrients such as magnesium, selenium, iron, calcium, Vitamin E, phosphorous and antioxidants. Some example of nuts and seeds that you could include are almonds, pistachios, cashews, walnuts, sunflower seeds, chia seeds, flax seeds, pumpkin seeds, sesame seeds, poppy seeds and the like.
7. Sprouted grains bread
One of the less-common but best vegan protein sources is the sprouted grains bread. Breads from made organic and sprouted legumes and grains (such as soybeans, lentils, barley, millet, spelt, etc.) contain more protein content than the normal bread. These sprouted-grain breads are also rich in amino acids, vitamins, folate and more. In short, it can be said that the number of healthy ingredients and quality of proteins present in these breads are definitely at least twice as much as what you would find in the normal breads.
Lentils are very commonly found in your kitchens, aren’t they? However, did you know that they are rich in proteins? The best thing about lentils is that they can be cooked in various ways so that you don’t get bored of eating them at all. A 240ml cup of cooked lentils contains around 18 grams of protein, which is definitely more than what you will get from a glass of milk. One cup of these lentils also gives you 50% of your daily recommended dosage of fibre. It promotes the growth of colon in your body, thereby reducing your risk to serious ailments such as cardiac arrests, diabetes, strokes, cancer, etc. The large number of antioxidants, manganese, and iron found in lentils make them a must-include dish in your daily diet.