Find your best plant-based protein sources as a vegan

As a vegetarian, it’s important to make sure you get enough protein in your diet. Fortunately, there are many plant-based protein sources that can help you meet your protein needs. In this article, we’ll explore some of the best plant-based protein sources for vegans and provide valuable insights to help you make informed choices about your diet.

Understanding protein requirements for vegetarians

Before we dive into the best plant-based protein sources, it’s important to understand the protein requirements of vegans. According to the Academy of Nutrition and Dietetics, adult vegetarians need about 0.41 grams of protein per pound of body weight each day. This means that a 150-pound vegetarian would need about 62 grams of protein per day.

complete vs. Incomplete proteins

One important thing to consider when choosing plant-based protein sources is whether they provide all the essential amino acids the body needs. Complete proteins contain all nine essential amino acids, while incomplete proteins lack one or more of these amino acids. It is important for vegans to consume a variety of plant-based protein sources to ensure they get all essential amino acids.

The best sources of plant protein for vegetarians

lentil

Lentils are an excellent source of plant-based protein, with each cup containing about 18 grams of protein. They are also high in fibre, iron and folate, making them a nutritious addition to any vegetarian diet. Lentils can be used in soups, stews, salads, and veggie burgers, making them a versatile protein source for vegetarians.

Quinoa

Quinoa is a complete protein, meaning it contains all nine essential amino acids. It also provides about 8 grams of protein per cup, along with fiber, iron and magnesium. Quinoa can be used as a base for salads, as a side dish, or even as a breakfast cereal, making it a great addition to a vegetarian diet.

hummus

Chickpeas, also known as garbanzo beans, are packed with protein, fiber, and other essential nutrients. They provide about 15 grams of protein per cup and can be used in a variety of dishes, including hummus, curries, and roasted chickpea snacks. Chickpeas are a versatile and delicious plant-based protein source for vegetarians.

Edamame

Edamame, or baby soybeans, are a great source of plant-based protein, with each cup containing about 17 grams of protein. It is also rich in fibre, folate and vitamin K. Edamame can be enjoyed as a snack, added to salads or used in stir-fries, making it a suitable source of protein for vegetarians.

Nuts and seeds

Nuts and seeds such as almonds, walnuts, pumpkin seeds and chia seeds are rich in protein and healthy fats. They can be sprinkled on salads, added to smoothies, or enjoyed as a snack. Nuts and seeds are also rich in vitamins, minerals and antioxidants, making them a valuable addition to a vegetarian diet.

Tofu and tempeh

Tofu and tempeh are both made from soybeans and are excellent sources of plant-based protein. Tofu provides about 10 grams of protein per half-cup serving, while tempeh contains about 16 grams of protein per half-cup serving. They can be used in a variety of recipes, including stir-fries, sandwiches, and salads, making them versatile protein sources for vegetarians.

Combine plant-based protein sources

It is important for vegans to consume a variety of plant-based protein sources to ensure they get all essential amino acids. By combining different sources of plant protein, such as beans, grains or nuts, and vegetables, vegetarians can prepare complete protein meals that provide all the essential amino acids the body needs.

Example: rice and beans

Rice and beans are a classic example of combining plant-based protein sources to create a complete protein meal. Rice is low in the amino acid lysine but high in methionine, while beans are low in methionine but high in lysine. When combined, rice and beans provide all the essential amino acids, making it a nutritious and complete protein meal for vegetarians.

Conclusion

As a vegetarian, it’s important to make sure you get enough protein in your diet. Fortunately, there are many plant-based protein sources available to help you meet your protein needs. Lentils, quinoa, chickpeas, edamame, nuts, seeds, tofu, and tempeh are all excellent sources of plant-based protein for vegetarians. By combining different sources of plant protein, vegetarians can prepare complete protein meals that provide all the essential amino acids the body needs. With a little planning and creativity, vegetarians can easily meet their protein needs while enjoying a delicious and varied diet.