The 15 best plant-based proteins for ofu, tempeh and edamame. Share on Pinterest Soy products such as tofu, tempeh and edamame are among the richest sources of protein in a vegan diet. Legumes, which include beans, peas, and lentils, are great sources of protein for people on plant-based diets. Discover the best plant-based protein sources to increase your intake as a vegan, including legumes, tofu, quinoa, nuts and seeds, cereals and vegetables.
Protein is an essential part of our nutrition, accounting for approximately 17% of body weight and is the main component of our muscles, skin, internal organs, especially the heart and brain, as well as our eyes, hair and nails. Our immune system also needs proteins to help produce the antibodies needed to help fight infections, and proteins also play a role in blood sugar regulation, fat metabolism, and energy function. Protein foods are actually broken down into 22 natural amino acids, which are known as the building blocks of protein. Of these, nine are known as essential amino acids, which means that we must obtain them from food, since the body cannot produce them on its own.
Protein is also a good source of a variety of vitamins and minerals, such as zinc and B vitamins. As a vegan, it's important that all of these amino acids are included in the diet to provide optimal nutrition. The key to getting the right amount of protein and all the amino acids needed is to combine different cereals with different vegetables and legumes, such as beans and rice, or tofu with broccoli. Variety is key when it comes to being vegan and not using substitute products such as vegan cheese to compensate for any deficiency, since they are technically processed foods and offer few health benefits.
The reference nutrient intake (RNI) for an average adult is set at 0.75 g of protein per kg of body weight per day. Therefore, an adult weighing 60 kg needs 60 x 0.75 g per day, which is equivalent to 45 g. A person weighing 74 kg would need 74 x 0.75 g per day, which is equivalent to 55 g. Being vegan can have its challenges for athletes and those who exercise, as it's important to ensure that there is enough energy and protein and omega-3 fatty acids, as well as some key nutrients, such as vitamin B12, zinc and iron, as well as calorie intake.
Quinoa is a seed and you can find it in white, red, black or mixed varieties. 100 g of quinoa (cooked) provides almost 4 g of protein, but it is also known as complete protein, which means that it contains all 22 amino acids, making it an excellent alternative to carbohydrates such as rice and couscous. Discover the health benefits of quinoa. Tofu, or bean curd, is derived from soy and just 100 g of tofu provides 8 g of protein.
Tofu is very versatile, since it can be cooked in many ways, such as baking and sautéing it, as well as mixing it into soups to make them creamier and richer in protein. Learn more about the health benefits of tofu. Also look for peanut butter and nut butters as another convenient source of protein, but read the label to make sure they're 100% nuts and have no oils, salt, or added sugars. A full spoonful of soft peanut butter provides just over 3 g of protein.
Learn more about the health benefits of chia seeds. Buckwheat is actually a seed rich in protein and fiber, with 100 g providing approximately 5 g of protein, and it also contains no gluten. Buckwheat is becoming increasingly popular and can be found in the form of flakes, grains, pasta and flours, making it an excellent addition to the vegan diet. While oats are a complex carbohydrate that provides a slow release of energy, they are also an excellent source of protein with a content of 10 g per 100 g.
Learn more about the health benefits of oats. While they are mostly carbohydrates, brown rice and wild rice contain adequate levels of protein, around 4 g per 100 g, and are also an excellent source of fiber. A Balanced Diet for Vegans What is a plant-based diet? How to become vegan 5 vegan ingredients you've never heard of More health %26 nutrition tips Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in personalized nutrition %26 Nutritional therapy. He is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers.
For the past 15 years, she has collaborated as an author on several publications on nutrition and cooking, including BBC Good Food. Try your first 5 numbers for only 5€. Proteins are abundant in plant-based foods. Vegans can get enough protein from tofu, tempeh, seitan, legumes, beans, grains, nuts, seeds, fruits and vegetables.
One of the most persistent myths about veganism is that vegans can't get enough protein without animal products in their diet, but this couldn't be further from the truth. There are so many incredibly delicious and much healthier vegan meats, non-dairy milks, and other plant-based foods that are high in protein that you won't even have time to crave the animals' bodies, eggs, or milk. Plant foods can be a great source of protein and a real benefit by helping to reduce animal proteins in the diet, whether you're an omnivore, vegetarian or vegan. A recent study in the Journal of the International Society of Sports Nutrition found that vegan diets may be more difficult to maintain and that there may be some problems related to the digestion and absorption of key nutrients, but with careful management and some supplements, a vegan diet “can satisfactorily meet the needs of most athletes.”.