Which vegan protein sources are the best? Many would like to eat less meat if they only knew what vegan protein sources are available. And if they were sure that vegan protein sources would provide enough. Here is the list of top 10 high protein vegan foods.
Cereals are generally getting characterized by good protein content, including oats. Oat flakes are a reasonable basis for any muesli or cereal porridge. The combination with protein-rich plant drinks also increases the biological value. But a slightly nutty-tasting plant drink can also be made from oats themselves. Oat flakes also give fried foods and sweet baked goods the necessary bite. You can also check the benefits of oat milk.
Black, white, kidney, fat, or pinto beans – the number of different bean varieties are as large as their use is varied. Whether in chili sin carne, in salads, wraps, and burritos or as antipasti on crostinis, as a warm puree or as a dip or something unusual but unusually delicious in chocolaty-sweet brownies – there are no limits to your imagination when cooking and baking vegan beans.
Vegetables are usually associated with high carbohydrate content. These relatively low-calorie tubers, which are rich in vitamin C, also contain proteins. The protein quality, usability, and amino acid composition are very high. The protein of the potatoes has a high biological value, much higher than that of other frequently consumed plants.
Tofu can be getting marinated, grilled, fried, and baked; it can be used whole or crumbled, and in the pureed form, it provides an ideal base for delicious sauces, smoothies, and creams. Ready smoked or refined with tomatoes, olives, or herbs, and it can be cut and used as a topping for bread. Because tofu, which can be found in the form of sliceable varieties up to silk tofu, depending on the water content, takes on any aroma, it is suitable for many recipes – from spicy and hot to sweet.
These protein-rich pulses are also suitable for last-minute consumers because of their shorter soaking and cooking time than beans or peas. Lentil dishes are classics in the most recipes in the form of stews and soups. But cooked lentils are also suitable cold for salads or roasts, and they are trendy in Mexican-influenced healthy fast food such as tacos or burritos.
There is a wide range of different nuts and kernels which, although botanically not nuts, are colloquially counted among them like cashews, Brazil nuts, and peanuts. They are all ready and can be used, for example, to make nut puree, vegetable milk, and vegan cheese varieties. Besides, they can be used pure or seasoned as a quick and healthy snack.
The pseudo-cereal quinoa can be used similarly to rice. Quinoa is suitable as a side dish, can be mixed with vegetables, and offers an excellent cold basis for salads. Quinoa can be used to make roasts and is also useful in baked goods. The pseudo-grain, which is rich in iron and folic acid, is also a delight when prepared sweet.
Tempeh may not yet be as well known as tofu, but it is just as versatile. Tempeh is getting made from whole cooked and fermented soybeans, which are getting formed into a solid, slightly nutty-tasting block. Just like tofu, Tempeh can take on any taste and can be grilled, fried, and baked. Tempeh thus goes well with pasta and vegetable dishes, on pizza and sandwiches. The way it is getting produced ensures a high protein and fiber content and good bioavailability of proteins and minerals.
Chickpeas are very versatile pulses. They are getting characterized by a high proportion of the essential amino acid lysine. They are suitable for salads, wraps, and stews. The crushed beans can be getting used to form roasts and mashed together with sesame paste to make hummus.
Paying attention to Vegan protein sources
There are differences in the protein content of plant-based foods.
While fruit, vegetables, and sprouts tend to be low in protein, pulses, cereals, nuts, and seeds contain real protein bombs.
Soya protein, in particular, not only has a high protein content but also optimally supports your muscle build-up with a complete amino acid profile.
With vegan protein sources, however, there are a few things to consider.
Combine vegan protein sources
Vegan food, in contrast to animal food, is often assumed not to provide the body with enough protein and thus not to supply your body and muscles sufficiently.
It is because animal products contain all the essential amino acids you need, while most plant products include a lot of one or more amino acids.
There is a simple solution for that: Make sure you eat a balanced diet by eating different vegan protein sources. Because even as an athletically active vegan, you can approach the biological value of animal protein sources with the right protein combination.
The combination of two or more foods with incomplete proteins forms complementary proteins that provide you with a sufficient amount of essential amino acids.
Think of the whole thing as a kind of modular system, where you combine foods that are complementary in their protein content.
- Vegetables and fruits only have a lower protein content overall. Some varieties also have low levels of lysine (starchy vegetables), leucine, threonine, and sulfur-containing amino acids (fruit).
- Nuts and seeds are rich in arginine and acidic amino acids, such as aspartic acid and glutamic acid, but have little or no threonine and tryptophan. They also have low levels of lysine and sulfur-containing amino acids.
- Pulses such as peas, beans, lentils, soya, and peanuts are low in sulfur-containing amino acids such as cysteine and methionine. But, they have a higher lysine content than cereals and are rich in isoleucine.
A right combination of vegetable protein sources would be, for example, cereals and legumes – such as rice and beans.
While cereals are abundant in the sulfur-containing amino acid methionine and contain little lysine, pulses are weak in methionine and rich in lysine.
A balanced plant-based diet with a combination of different vegan protein sources and with a protein and energy intake that meets your needs will, therefore, provide you with a sufficient amount of essential amino acids even as a vegan athlete.
How to calculate a balanced, high protein vegan diet
According to the World Health Organization (WHO) for nutrition, the protein requirement of a healthy adult is about 0.83 g/kg body weight per day.
A person weighing about 75 kg would need to consume about 60 g of protein per day, not counting physical activity.
But is it possible for a vegan to consume a sufficient amount of protein to build muscle?
If you are active in sports and work on a targeted muscle build-up, your protein requirement can sometimes rise to 1.4 to 2 g/kg body weight per day.
FAQ High protein vegan foods
Which vegan foods contain much protein?
Protein per 100g: Quinoa 13,8g - Lentils 26,6g - Beans 9g - Peanuts 25g - Cashewmus 21g - Natural rice 7g - Hemp 40g - Lupine flour 40g - Tofu 12,2g - Amaranth 16g.
Which vegetable has the most proteins?
Nettles, for example, has 7 grams, and dandelions have 3 grams of protein. But excellent protein suppliers are also Brussels sprouts almost 5 grams per 100 grams, kale 4.3 grams per 100 grams, broccoli approx. 3 grams of protein per 100 grams, watercress 2 grams per 100 grams, and spinach 3 grams per 100 grams.
How much protein a day vegan?
Contrary to what the meat and dairy industry claims, a balanced diet requires a protein quantity of about 10 percent of the food energy quantity. For an adult person, this is about 0.4 to 0.6 g per kilo of body weight and day.
Which vegetable has more protein than meat?
Broccoli is a good source of protein. In its raw state, 100 g of broccoli has a protein content of 3.5 g. Cooked broccoli provides around 2.8 g of protein per 100 g. This vegetable is also a rich source of vitamins A and C, unlike most animal protein sources.
Which lenses have the most protein?
In 100 grams of red lentils 309 calories, there are about 25 grams of protein with only 1.4 grams of fat. Compared to other lentils, platy, mountain, or yellow lentils, they become softer and pulpy when cooked. Red lentils score points with a high zinc content of 3.6 mg per 100 g, which stimulates the metabolism.
Which nut has the most protein?
Nutritional value per 100 grams: Cashew nut 18g, Peanut 25g, Almonds 19g, Pistachios 18g, Hazelnut 12g, Walnut 14g, Brazil nut 14g, Macadamia 9g, Pecan 11g.
Which beans have the most protein?
In addition to digestive fibers, beans provide much protein, making them particularly suitable for a vegetarian diet. Soybeans even outperform meat with almost 37 grams of protein per 100 grams.
Which plants have much protein?
Quinoa, amaranth, real buckwheat, hemp seed, soya seed, and spirulina. Pulses such as soybeans and their products (tempeh, tofu, miso, natto), beans in general, lentils, peas, sweet lupine, peanuts.
Do vegans have protein deficiency?
The reason for the further spread of the prejudice that all vegans suffer from a protein deficiency is the difference between animal and vegetable proteins.
Is it vegan if it has protein in it?
Is protein vegan? Protein is getting contained in almost all foods, and protein is getting found in both vegetable foods and animal products.
What is the function of proteins?
Protein is the building block of life. Protein is much more than the bright stuff in an egg. Proteins are along with carbohydrates and fat, among the three primary nutrients our body needs. They form muscles and bones and transport vital substances in the body. Without protein, no life would be possible.
Is tofu high in protein?
There are also meat substitutes that are particularly high in protein - in the form of tofu, tempeh, or seitan. Tofu is coagulated soy milk. It is a good source of vegetable iron and provides vitamin B6, calcium, and folic acid.
Where do vegans get their protein?
Protein is getting found in both plant and animal foods. Read which vegetable foods have a high protein content. Protein is not only a satisfying food but also indispensable for building tissue.
Feel free to share this article with someone who is a vegan or has an interest in high protein vegan foods.
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