Vegan Sources of Protein - Regular Life Hack

Vegans think very carefully about protein, a macronutrient that is necessary for optimal health. Topping the list of questions vegans never fail to hear is “How do you get enough protein?” Fortunately, the plant world abounds with a variety of Vegan sources of protein, including seeds, beans, grains, and vegetables as just a few examples. Including a combination of these high-protein food sources in our daily diets adds not just protein, but fiber, vitamins, minerals, and antioxidants as well.

In general, guidelines advise vegans to eat a variety of protein sources to complement amino acid profiles, to include a wide variety of plant-based foods in their diet, and to drink water with the meal. The beauty of having so many plant-based proteins to choose from is that whatever combinations and volumes are needed, there is a whole world of variety and flavor – all the best of the world of food to satiate our palates and ensure superior health as a result. So, for vegans or ‘newbie’ vegans, do not despair over getting enough protein – you will be surprised by the choices you actually have to choose from.

INTRODUCTION TO VEGANISM AND PROTEIN

The process of choosing and consuming food is the everyday thread that connects all individuals to the natural world and to the larger society. A diet has substantial effects on performance and health and may have large financial effects as well. Food is an important mechanism by which many individuals can take a personal stance on some environmental or social issues or by which they can look after their physical health.

People adopt a vegan lifestyle for different reasons, which may include various important aspects such as animal rights, the protection of the environment, and the promotion of individual health and well-being. They often choose to swap their traditional animal-derived protein sources with more sustainable and plant-based alternatives, which can provide benefits to both personal health and the planet.

In this review, we present vegan-related reasons for scoring on vegan proteins and a list of major foods, along with their respective protein content and general descriptions. Each nation has its own preference in terms of Vegan sources of protein, and in this review, we present some traditional food products.

Proteins are very large molecules comprising the essential building blocks of the human body. They consist of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen, and small amounts of other elements. Amino acids are polymers of monomers, and the so-called monomers are held together by chemical bonds known as peptide bonds. Amino acids provide the human body with a number of essential functions, including serving as structural constituents, enzymes, and maintaining the fluid balance of the body to uphold the body’s acid-base balance.

Humans can produce some of their essential amino acid needs themselves, yet it is a fact that animal-sourced foods are very complete, containing all the essential amino acids in the required amounts and relationships.

Veganism is the term to describe the practice of abstaining from the use of animal-derived products, particularly in diet as well as in clothing, and concerns such as animal testing, cosmetics, and other animal use for any purpose. Veganism is distinct from vegetarianism, although their meanings are often confused. A vegan will never consider consuming egg products, milk and other dairy products, gelatin, isinglass, l-cysteine, and other food products having any animal-derived content.

COMMON VEGAN PROTEIN SOURCES

Numerous Vegan sources of protein deliver nutrient-rich amino acids, vitamins, minerals, and antioxidants to support a healthy, well-balanced daily diet. These sources include tempeh, tofu, edamame, lentils, black beans, chickpeas, quinoa, green peas, nuts and nut butters, and protein-enriched vegetables.

Tempeh: Soybeans and other beans that have been fermented produce tempeh. This process makes it easier for your body to absorb the protein and nutrients in the beans. A typical serving contains approximately 18 grams of protein. Because it is versatile and has a meaty texture, tempeh can be used in many types of dishes, such as in salads, stir-fries, chilis, and tacos. You can buy tempeh in some supermarkets’ refrigerated produce sections.

Tofu: Also derived from soybeans, tofu has long been a favored protein source for vegans. Some of its benefits include being less expensive than many animal proteins, having minimal effects on dietary inflammation and cholesterol, and promoting bone health due to its high calcium content. This soy product can be purchased in extra-firm, firm, soft, or silken consistencies.

It can be cut into cubes or strips, or mashed or pureed, and then marinated, fermented, and/or charred to form a variety of recipes including grilled, baked, and sautéed dishes. It is also great for smoothies and plant-based desserts. Tofu usually contains around 8–20 grams of protein per serving and can be found in the refrigerator or freezer sections of most supermarkets.

NUTRITIONAL VALUE AND BENEFITS OF VEGAN PROTEIN

People deciding to switch from an omnivorous to a vegan or vegetarian diet are often concerned about finding an adequate substitute for the high-quality protein they get from meat, fish, eggs, and dairy products.

However, vegetarians and vegans can easily get enough protein from a vegetarian or vegan diet if the diet includes a variety of foods and enough calories to meet energy needs. Some foods to include are soy products, legumes, lentils, beans, chickpeas, seeds, nuts, and whole grains. By consuming a variety of these foods, vegetarians and vegans can get all of the essential amino acids their bodies need.

Soy is one of the only plant proteins that is considered to be a ‘complete protein’ because it contains all of the essential amino acids required in the diet. Good sources of soy protein include tofu, tempeh, edamame, and many soymilk yogurts. Chickpeas, lentils, and black beans are all great sources of protein and can be found in canned versions or cooked from scratch.

Not only is quinoa high in protein and non-dairy milk, but it’s also a great source of other nutrients like iron, manganese, and magnesium. Oats are another food that many wavering vegetarians and vegans eat to bulk out their meals. Consuming iron-rich foods with a source of vitamin C can help improve the rate at which iron is absorbed and thus contributes to healthy levels of iron within the body for vegetarians and vegans.

INCORPORATING VEGAN PROTEIN INTO YOUR DIET

The good news about Vegan sources of protein is that you probably already include at least some of them in your diet. You can build on these by incorporating some other options and discover some new favorite foods to eat. Keep a few vegetarian protein options in mind as you plan out your meals and snacks each day, and choose a variety of options each day to ensure that you are getting all the essential amino acids you need.

You’re probably already familiar with some of the more popular sources of vegan protein. These include nuts and seeds, legumes, soy foods, and whole grains. Some of these foods, such as beans, are a great source of both protein and carbohydrates. Yet others, like nuts or tofu, will provide more protein and fats. There are a wide variety of foods available.

No matter what kind of food you prefer to eat, you can probably find one with protein in it. That’s not something special about omnivorous eating; it’s something that’s a necessary part of maintaining a varied and healthy diet. Although there are plenty of high-protein vegan foods that also have carbohydrates or fats, it is possible that vegans may need more protein than someone eating a mixed omnivorous diet because plant proteins may be digested slightly differently.

Fortunately, this should be less of a problem for vegans who eat an adequate amount of calories to meet their energy needs. Still, including a wide variety of Vegan sources of protein each day and each week, rather than relying too heavily on just one or two types of protein foods, is your best bet for a healthy diet.