Vegan Diets: High-Protein, High-Benefit, High-Energy

A vegan diet can be a great source of protein and has been linked to several health benefits. Protein is an essential part of our nutrition, making up about 17% of the body's weight and is the main component of our muscles, skin, internal organs, and more. While animal foods like meat and fish are often referred to as 'complete' sources of protein, certain plant sources are too. However, some plant-based foods may be lacking in certain essential amino acids.

The key to getting enough protein as a vegan is variety. This means mixing up food choices and eating a range of beans, legumes, grains, and nuts, while trying not to rely on substitute products such as vegan cheese, as these are ultra-processed and offer little health benefit.

Some good sources of vegan protein include hemp seeds, peanuts, pumpkin seeds, tempeh, cashew nuts, soya mince, tofu, chia seeds, lentils, chickpeas, baked beans, quinoa, brown rice, buckwheat, and oats.

High-protein plant foods

A vegan diet can provide all the nutritional requirements of adults, including protein. However, it is important to eat a varied diet and plan meals to ensure you are getting enough protein, calcium, iron, and vitamin B-12.

Soy Products

Soy is a whole source of protein, providing the body with all the essential amino acids.

• Tofu is a versatile source of plant-based protein. It has a mild flavour and can be blended into smoothies, incorporated into vegan cheeses, stir-fries, and other dishes. A 4-ounce serving (cooked) provides approximately one-third of the average woman's daily protein needs.
• Edamame beans are immature soybeans that can be added to a variety of dishes. They contain 8.5 g of protein per 1/2 cup.
• Tempeh is made from cooked, fermented soybeans and is the richest in protein content among soy products, with about 15 g of protein per 1/2 cup.
• Soy Milk usually contains 6 g of protein per cup and is fortified with vitamins and minerals.

Legumes

Legumes are a significant source of protein, dietary fibre, carbohydrates, and dietary minerals.

• Lentils are a great source of protein and fibre, providing over half of the recommended daily fibre intake in a single cup. They contain about 18 g of protein per cup.
• Chickpeas are versatile and can be added to stews, curries, salads, or spiced and roasted in the oven. They contain around 7.25 g of protein per 1/2 cup.
• Beans (kidney, black, pinto, etc.) are extremely important staple foods across cultures and contain high amounts of protein, complex carbs, fibre, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds. Most types of beans contain about 15 g of protein per cooked cup.

Nuts and Seeds

Nuts and seeds are great sources of protein, fibre, and healthy fats, along with iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins.

• Peanuts are a rich source of plant protein, containing around 20.5 g of protein per 1/2 cup. Peanut butter is also a good source, with 3.6 g of protein per tablespoon.
• Almonds offer 16.5 g of protein per 1/2 cup and are a good source of vitamin E.
• Hemp Seeds are a complete protein, providing all nine essential amino acids. They contain about 6.5 g of protein per 2 tablespoons and are easy to add to salads, smoothies, and bowls.
• Pumpkin Seeds are a useful protein source, containing 24.4 g of protein per 100 g.
• Chia Seeds are a complete source of protein, containing 2 g of protein per tablespoon. They can be added to smoothies, sprinkled on plant-based yoghurt, or soaked in water or plant milk to make pudding.
• Nutritional Yeast is a deactivated strain of yeast sold as a yellow powder or flakes. Half an ounce provides 8 g of protein and 3 g of fibre. It is also an excellent source of zinc, magnesium, copper, manganese, and B vitamins, including vitamin B12.

Grains

• Quinoa is a "complete protein", containing all nine essential amino acids. It provides 8 g of protein per cup and is also a good source of magnesium, iron, fibre, and manganese.
• Oats are a complex carb that provides slow-release energy and some protein. A half-cup of dry oats provides approximately 5 g of protein and 4 g of fibre.
• Wild Rice is nutritionally superior to white rice as it contains fibre and plenty of vitamins and minerals. A cooked cup provides nearly 7 g of protein.
• Buckwheat is a seed that is a useful source of protein and fibre, and it's also gluten-free.
• Sprouted Whole Grain Bread has about 6 g of protein per slice. Whole grains are also an excellent source of fibre, which helps maintain a healthy digestive system and prevent chronic diseases.

Other Plant-Based Sources

• Spirulina is a type of blue-green algae that is a nutritional powerhouse. A 2-tablespoon serving provides 8 g of complete protein, as well as high amounts of iron, copper, magnesium, and other essential nutrients.
• Broccoli has almost 4 g of protein per cup. Calorie for calorie, broccoli has more protein than some types of beef.
• Mycoprotein is a non-animal-based protein derived from a type of fungus. It is often used to produce meat substitutes and provides 15-16 g of protein per 3.5 oz serving.

In addition to these specific examples, it is worth noting that most vegetables, fruits, and grains contain some amount of protein. By incorporating a variety of these plant-based foods into your diet, you can ensure you are getting sufficient protein while also benefiting from the other nutrients and compounds they provide.

Benefits of vegan protein

Protein is an essential part of our nutrition, making up about 17% of the body's weight. It is the main component of our muscles, skin, internal organs, eyes, hair, and nails. Our immune system requires protein to make antibodies to fight infections, and protein also plays a role in blood sugar regulation, fat metabolism, and energy function.

There are many reasons to adopt a vegan diet, including animal welfare, environmental concerns, and health benefits. A well-planned vegan diet can provide all the nutrients you need, including protein, and has been linked to various health benefits, including weight loss and a reduced risk of certain health problems.

Improved Digestion

Plant-based diets are typically rich in high-fibre foods such as vegetables, legumes, grains, nuts, and seeds, which can improve digestion and absorption, increase motility, and reduce symptoms of gas and bloating.

Metabolism Booster

The combination of fibre and protein in plant-based diets means the body takes longer to digest vegan whole foods. As a result, the body becomes more efficient at metabolising plant protein, leading to improved fat burning capabilities.

Cardiovascular Health

Vegan diets tend to be lower in cholesterol and saturated fats and high in healthy plant sterols, which can improve heart health and overall well-being.

Avoid Added Hormones and Antibiotics

Plant-based sources of protein are naturally packed with antioxidants, phytochemicals, vitamins, and minerals, which are essential for optimal health. In contrast, animal-based sources of protein may contain added hormones and antibiotics.

Complete Proteins

It is a common misconception that animal sources of protein are the only "complete" proteins, meaning they contain all nine essential amino acids. However, this is simply not true. Soy, tempeh, edamame beans, and golden peas are all complete sources of protein, and there are many ways to combine vegan foods to ensure you get all your essential amino acids in one meal.

Examples of Vegan Protein Sources

• Legumes: black beans, chickpeas, edamame, kidney beans, lentils, golden peas, pinto beans, and soy (tempeh, tofu)
• Wholegrains: amaranth, buckwheat, millet, oats, quinoa, rice, and whole-wheat
• Nuts and seeds: almonds, chia seeds, hemp seeds, peanuts, pistachios, pumpkin seeds, sesame seeds, and sunflower seeds

How to get enough protein as a vegan

Protein is an essential macronutrient that makes up about 17% of the body's weight. It is a key component of muscles, skin, internal organs, eyes, hair, and nails. A well-planned vegan diet can provide all the nutrients you need, including protein. Here are some tips to ensure you're getting enough protein on a vegan diet:

Include a variety of plant-based protein sources:

Vary your plant protein sources and include multiple sources in each meal. Some good plant-based protein sources include tofu, tempeh, edamame, lentils, beans, chickpeas, nuts, seeds, and whole grains like quinoa and amaranth. Try to include at least three plant-based protein sources in your daily diet.

Focus on complete proteins:

A complete protein contains all nine essential amino acids that the body cannot produce on its own. While animal foods like meat and fish are often considered complete proteins, some plant foods also fall into this category. Soy products like tofu, tempeh, and edamame are complete proteins. Quinoa, a seed often considered a grain, is also a complete protein. By including a variety of complete proteins in your diet, you can ensure you're getting all the essential amino acids.

Fortify your diet with nutritional yeast:

Nutritional yeast is a complete source of plant protein, providing 8 grams of protein per half-ounce serving. It is also fortified with zinc, magnesium, copper, manganese, and B vitamins, including B12. Adding nutritional yeast to your meals can boost both your protein and vitamin intake.

Choose meat alternatives wisely:

Meat substitutes based on pea, soy, or Quorn are usually high in protein but may contain high levels of saturated fat. Read food labels carefully to make healthier choices. Look for products with higher protein content and lower saturated fat levels.

Include protein-rich fruits and vegetables:

While all fruits and vegetables contain some protein, some have higher amounts. Vegetables like broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts typically contain 4-5 grams of protein per cooked cup. Fresh fruits with higher protein content include guava, blackberries, nectarines, and bananas, which have about 2-4 grams of protein per cup.

Consider supplementation:

If you're concerned about meeting your protein needs, consider speaking with your doctor or a dietitian about supplementation. They can help you determine if you would benefit from adding protein supplements or fortified foods to your diet to bridge any nutritional gaps.

How much protein should I eat?

The Reference Nutrient Intake (RNI) for an average adult is set at 0.75g of protein per kg of body weight per day. This means an adult weighing 60kg needs 45g of protein per day. A person weighing 74kg would need 55g. The RNI is a minimum amount and is based on the needs of an average, sedentary adult.

Some research indicates that vegans may require a higher protein intake because of the way our bodies handle plant proteins. A daily intake of 1g per kg of body weight has been suggested.

If you're vegan, aim to have three plant-based protein sources per day, spread evenly throughout the day, to optimise your body's use of protein.

Signs You May Not Be Getting Enough Protein

If you're not eating enough protein, you may notice this in the condition of your hair, nails, and skin. Other signs might include wounds and injuries that take longer to heal; catching more colds and infections; and suffering from anaemia and muscle weakness.

There is some evidence to suggest that eating too much protein may be bad for you, but this typically relates to diets high in animal proteins such as dairy and red or processed meats. A prolonged intake of high amounts of protein was once thought to contribute to bone loss and kidney damage. However, studies now suggest that in otherwise healthy individuals, there is little evidence of this effect.

A high-protein diet does appear to be a problem for those with an existing condition or kidney dysfunction. In healthy people, including the elderly, higher protein intake may be beneficial as it may help prevent muscle loss.

Plant-Based Protein Sources

• Hemp seeds
• Peanuts
• Pumpkin seeds
• Tempeh
• Cashew nuts
• Soya mince
• Tofu
• Chia seeds
• Lentils
• Chickpeas
• Baked beans
• Quinoa
• Brown rice
• Buckwheat
• Oats
• Beans (including soybeans)
• Lentils and other legumes
• Bulgur
• Nuts
• Seeds

Can you eat too much protein?

Protein is one of three macronutrients that your body needs in large amounts on a daily basis. It is essential for health, and high-protein diets offer several health benefits. However, it is possible to eat too much protein, and doing so can lead to various health issues.

There is no definitive answer to this question as it depends on various factors such as age, weight, activity level, and overall health. However, consuming more protein than your body requires can lead to an increased risk of certain health conditions. According to the recommended dietary allowance (RDA), the ideal daily protein intake for an adult is 0.8 grams per kilogram of body weight. For a 140-pound person, this amounts to 51 grams of protein per day. Active people, especially those trying to build muscle mass, may need more.

• Weight gain: Eating too many calories, whether from protein or other sources, can lead to weight gain if you consume more calories than you burn.
• Malnourishment: Protein is very filling, and consuming excessive amounts may interfere with the intake of other nutritious foods like fruits and vegetables, leading to potential malnutrition.
• Digestive issues: Consuming too much protein, especially from red meat, can cause digestive problems like bloating, constipation, and diarrhoea.
• Kidney issues: High protein intake can make your kidneys work harder, leading to kidney damage or exacerbating existing kidney problems.
• Heart disease and cancer: Diets high in red and processed meats, which are common sources of protein, are linked to an increased risk of heart disease, certain types of cancer, and other adverse health outcomes.

How to maintain a balanced protein intake:

• Space out your protein consumption: Distribute your protein intake evenly throughout the day, as your body can only process a limited amount of protein at a time.
• Choose healthy protein sources: Opt for lean, grass-fed meats, wild-caught fish, low-fat dairy products, nuts, beans, and plant-based proteins like lentils and nut butters.
• Include complex carbohydrates, healthy fats, and a variety of vitamins and minerals: Ensure your diet is well-rounded and includes a variety of nutrient-dense foods.
• Consult a healthcare professional: If you are concerned about your protein intake or have specific health considerations, speak to your doctor or a registered dietitian for personalised advice.

Frequently asked questions