8 Best Protein Sources for Vegans
Protein sources for vegans can be easier to find than most people would think.
When I tell people that I am a vegan, the first thing they seem to freak out about is protein; can you even get protein on a vegan diet? Sure you can! In this article, I’m going to show you the 8 best protein sources for vegans.
Most people equate health and defined muscles to a large intake of protein. It is also common for people to think they aren’t getting enough protein.
First, lets look at protein. How important is it, really? And do you have to have an abundance of it to be healthy? Is “enough” difficult to come by, and can you get enough, or can you even get any protein if you are a vegan?
The short answer is, protein is important, but not in abundance. And yes, you can get more than enough protein on a vegan diet.
The average American consumes too much protein already. Add a liquid, high-protein, low-carbohydrate diet, and you could be in serious trouble.
A high protein diet is toxic to our bodies.
Doctor Agatha M. Thrash, M.D. of Preventive Medicine, and founder of Uchee Pines Natural Health Lifestyle Institute, states that,“A high protein diet puts a tax on the liver, breaks down protein tissues, triggers a loss of calcium from bones, and leaves toxic residues which must be eliminated. Before elimination of these toxic residues, however, the body is often damaged so that it is more susceptible to a variety of diseases, including cancer and arthritis.”
So how do we know when we’re getting too much or not enough protein?
Well, the dietary reference intake for protein is 0.8 grams per kilograms of body weight per day (USDA, 2010). When expressed as a percentage of total calories, the recommendation is that 10-35% of an individual’s daily calories should come from protein.
Here is an example: 200 pounds is 90.7 kilograms. That is approximately 73 grams of protein needed for one single day. A meal that includes a bowl of beans (15gr protein) and brown rice (7grams), a side salad with spinach and quinoa (5 grams) and a few walnuts (4 grams), equals to an approximate amount of 31 grams of complete protein. This is a single meal. You only need that less than three times in your day to get more than enough protein for one day.*
Protein, in its purest form and within the boundaries of a balanced diet, is important. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. Protein gives you muscle mass, makes enzymes, hormones, and other body chemicals. It also is an important building block of bones, muscles, cartilage, skin, and blood.
PROTEIN NEED BY ACTIVITY LEVEL:
|
Activity Level No exercise: |
Type of Exercise N/A |
Protein Needs (g/kg body weight) 0.8 to 1.2 |
|
Light to Moderate |
Cardiovascular Resistance |
1.2 to 1.6 1.5 to 2.0 |
|
Moderate to Vigerous |
Cardiovascular Resistance |
1.5 to 2.0 1.7 to 2.2 |
But a little bit goes a long way.
As a fitness professional and a vegan, plus a gym rat, I have done years of studies, research and training to witness and experience first-hand, that meat is not necessary, needed or even healthy, for appropriate protein intake.
It is easy to get protein. Period. You don’t need as much as you think, nor is it as difficult to come by on a vegan diet, as one would assume. There is protein in almost everything, especially in legume, nut, seed and grain related foods. Accumulated over a day, it is likely to consume more than you thought, and more than your body requires.
Where do you get adequate protein on a vegan diet?
There are many foods that offer proteins, complete, and incomplete here are my top 8 picks.
1. Soy is a great source of protein for vegans
Soy products such as tofu, tempeh, and Edamame are among the richest sources of protein in a vegan diet with 27 grams of protein in one 14oz block of tofu. In Edamame there are 18 grams of protein in 1 single cup.
Soy is also a complete protein, which means that it provides all the essential amino acids that our body does not produce on its own, making it essential to acquire them from your diet.
2. Lentils are a great source of protein for vegans
Lentils combined with a whole grain, (making this a “complete” protein) provides the same quality protein as meat, with 24 grams per 1 cup (cooked).
3. Quinoa is a great source of protein for vegans
Quinoa is also a complete protein source, with 4.4 grams of protein per half a cup cooked. It can be used as a hot cereal, in salads, in casseroles, used in place of rice, and much more. Pinterest has tons of great recipes using quinoa!
4. 100% whole wheat is a great source of protein for vegans
Wheat has 16 grams of protein per 1 cup.
In one slice of 100% whole grain bread, there is approximately 3.6 grams of protein per one slice of bread, depending, of course, on the size. Make that a sandwich and you’ve got about 7 grams.
A couple other grains that I often use are millet, which contains 6.1 g per cup and oats, containing 5.9 grams per cup.
5. Guava fruit is a great source of protein for vegans
Protein is mostly found in grains, legumes, nuts and seeds. But, some fruits also contain protein, guava being one of the highest, with 4.2 grams per one cup.
Other fruits that offer protein are Apricots (2.2 grams per cup), kiwi (2.1 grams per cup), blackberries (2 grams per cup), oranges (1.7 grams per cup), and bananas (1.3 grams per cup sliced).
6. Hemp seeds are a great source of protein for vegans
This is one seed considered to be a superfood, containing 9 grams of protein per ounce (about a tablespoon).
These seeds are a complete source of protein as well, delivering all nine essential amino acids.
Hemp is high in potassium and magnesium, which are minerals that can help reduce muscle cramping. Perfect for those of us who work out regularly! (I toss these little babies in my shakes allll the time!)
7. Peas are a great source of protein for vegans
Green peas contain 8.5 grams of protein per 1 cup.
In addition to protein, peas are great sources of vitamins, and soluble as well as insoluble fiber.
8. Mung beans are a great source of protein for vegans
1 cup of cooked mung beans has 14 grams or protein.
These beans also have several healthy antioxidants, also have anti-inflammatory properties, are known to lower high cholesterol, thought to aid in reducing high blood pressure, as well as lower blood sugar levels and many, many more amazing health benefits worth their consideration in a balanced, vegan diet.
BONUS. . . I couldn’t leave out Pumpkin seeds with 8.5 grams of protein per 1 ounce. (Plus BCAA’s! – I put a handful of theses in my shakes, too. Can’t even’t taste them.
So as you can see, protein is abundant in non-meat foods! I only listed 8 foods, but this list could be miles long, so I picked my faves and ones that are on the higher scale, but if you want more, shoot me an email here! I’m also on Facebook, Instagram, and Twitter, so wherever it is you like to hang out the most, follow and comment, ask and engage! I love talking about this stuff.
*The amount of protein in vegan meal mentioned above depends on types of legume eaten, and amount of each serving consumed.
If you have comments or questions on this topic, or anything else, reach out! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life, so wherever you like to hang, you can reach me!