Vegan Diets: Replacing Protein, Healthy Options

how to replace protein in vegan diet

A vegan diet offers many health benefits, but it can be challenging to ensure you're getting all the protein you need. Protein is an essential part of our nutrition, making up about 17% of our body weight. It's the main component of our muscles, skin, internal organs, eyes, hair, and nails. A well-planned vegan diet can provide all the nutrients you need, including protein. This paragraph will discuss some of the best plant-based sources of protein to help you replace protein in your vegan diet.

How to Replace Protein in a Vegan Diet

Characteristics Values
Why do we need protein? Protein is an essential part of our nutrition, comprising about 17% of the body's weight. It is the main component of our muscles, skin, internal organs, eyes, hair, and nails.
How much protein do we need? The Reference Nutrient Intake (RNI) for an average adult is 0.75g of protein per kg of body weight per day.
How to get enough protein as a vegan Eat a variety of beans, legumes, grains, and nuts.
High-protein foods Hemp seeds, peanuts, pumpkin seeds, tempeh, cashew nuts, soya mince, tofu, chia seeds, lentils, chickpeas, baked beans, quinoa, brown rice, buckwheat, oats, soy milk, peas, seitan, sunflower seeds, black beans, pinto beans, kidney beans, broccoli, sweet potatoes, artichokes, spinach, bananas, blackberries, guava, and more.

shunketo

Legumes, beans and lentils

Legumes, beans, and lentils are a great source of protein for vegans. They are also rich in many other nutrients, including potassium, iron, and magnesium.

Lentils, for example, are a great source of vegetarian protein and iron. They can be easily added to soups and stews. A cup of cooked lentils (198 grams) contains 30% of the daily value (DV) of thiamine (vitamin B1), 90% of the DV of folate (vitamin B9), and 55% of the DV of copper. They are also one of the most iron-rich legumes, which is especially beneficial for vegans and vegetarians who are at a higher risk of iron deficiency.

Chickpeas, also known as garbanzo beans, are another excellent source of protein and fiber. A cup of cooked chickpeas (164 grams) contains 45 grams of carbohydrates, 71% of the DV of folate, 64% of the DV of copper, and 73% of the DV of manganese. Hummus, which is made primarily from chickpeas, has been linked to various health benefits, including reduced appetite and decreased blood sugar levels.

Kidney beans, black beans, and pinto beans are also high in protein and fiber. They can be used as a substitute for beef in many recipes, such as tacos, chilli, and burgers. A half-cup serving of cooked beans provides around 8 grams of protein and 8 grams of fiber.

In addition to being a good source of protein, beans and legumes have several health benefits. They can help reduce cholesterol, lower blood sugar levels, and increase healthy gut bacteria. They are also inexpensive and versatile, making them a great option for vegan diets.

shunketo

Soy products and vegan meat alternatives

Soybeans are a type of legume that can be used to make milk, tofu, and tempeh, as well as textured vegetable protein, a vegan meat alternative. Tofu is the classic meat alternative and has been a basic source of nutrition in Asia for centuries. It is also versatile as it easily absorbs aromas from spices and marinades. Tempeh is another soy-based product that is made from fermented soybeans. It contains 20% protein on average and a high fibre content, making it ideal for a balanced diet. Soya chunks and mince are very inexpensive and easy to prepare. They can be used as a meat substitute in almost any dish.

There are also a variety of vegan meat alternatives that do not contain soy. For example, Seitan, or wheat gluten, is a popular meat substitute that has been a staple ingredient in Asian cuisine for millennia. It is made by washing wheat flour dough with water to remove starch granules, leaving only the wheat gluten. It has a similar texture to meat and is used in a broad range of products, including cold cuts, sausages, and cutlets. Another option is mycoprotein, a non-animal-based protein derived from a type of fungus. It is often used to produce meat substitutes, including veggie burgers, patties, cutlets, and fillets.

Vegan Diet: What You Can and Cannot Eat

You may want to see also

shunketo

Nuts and seeds

Nuts, seeds, and their derivatives are excellent sources of protein. An ounce (28 grams) of nuts or seeds contains 5-7 grams of protein, depending on the variety. For example, almonds contain 6 grams of protein per ounce, while an ounce of pistachios contains 6.5 grams.

When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damage the nutrients in nuts and seeds. Therefore, it is best to eat them raw.

  • Hemp seeds: 9 grams of protein per 3-tablespoon (30-gram) serving.
  • Chia seeds: 5 grams of protein per ounce (28 grams).
  • Pumpkin seeds: 24.4 grams of protein per 100 grams.
  • Cashew nuts: 17.7 grams of protein per 100 grams.
  • Peanuts: 25.8 grams of protein per 100 grams.
Vegan Diet for Hair Growth: What to Eat?

You may want to see also

shunketo

Grains

There are several grains that are high in protein and can be easily incorporated into a vegan diet:

  • Cornmeal
  • Kamut (wheat berries)
  • Teff
  • Quinoa
  • Whole-wheat pasta
  • Wild rice
  • Millet
  • Couscous
  • Oatmeal
  • Buckwheat

Quinoa, in particular, is a popular choice as it is one of the few plant foods that contain all nine essential amino acids, making it a complete protein. It also provides more magnesium, iron, fibre, and zinc than many common grains. Additionally, amaranth, another pseudocereal similar to quinoa, is a complete source of protein and can be used as a gluten-free grain alternative.

It is important to note that not all grains are created equal when it comes to protein content. Some grains, such as rice and wheat, are incomplete proteins and need to be combined with complementary proteins like legumes to make them more nutritionally complete. By including a variety of grains and legumes in your diet, you can ensure that you are getting all the essential amino acids your body needs.

shunketo

High-protein fruits and vegetables

Fruits and vegetables are excellent sources of protein, vitamins, minerals, and fibre. Here is a list of high-protein fruits and vegetables to include in a vegan diet:

High-Protein Fruits:

  • Guava
  • Avocado
  • Apricot
  • Kiwifruit
  • Blackberry
  • Orange
  • Banana
  • Cantaloupe
  • Raspberry
  • Peach

High-Protein Vegetables:

  • Broccoli
  • Spinach
  • Asparagus
  • Artichokes
  • Sweet potatoes
  • Brussels sprouts
  • Potatoes
  • Green peas
  • Edamame
  • Beans
  • Quinoa
  • Wild rice
  • Pistachios
  • Almonds
  • Chickpeas
  • Fava beans
  • Lima beans
  • Corn
Plant-Based Diets: Are They Truly Vegan?

You may want to see also

Frequently asked questions

Good sources of vegan protein include nuts and seeds, legumes, soy products, grains, and fruits and vegetables.

The Reference Nutrient Intake (RNI) for an average adult is 0.75g of protein per kg of body weight per day. This means that a 60kg adult needs 45g of protein per day, while a 74kg adult would need 55g.

High-protein vegetables include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts.

High-protein fruits include guava, blackberries, mulberries, bananas, and nectarines.

Complete proteins—those that contain all nine essential amino acids—include quinoa, hemp seeds, and soy products such as tofu and tempeh.

Written by
Reviewed by
Share this post
Print
Did this article help you?

Leave a comment