March 13, 2019 · Written by Foodtolive Team
The 10 Best Vegan Protein Sources
Best Protein Sources for Vegans
Vegan diets have taken the world by storm. More and more people are choosing to make the switch to a vegan diet. Some choose to do so because of the health-related concerns a traditional diet has, while other make the choice due to animal cruelty, meat industry, and the ethical and environmental issues around the subject.
But can a vegan diet get you the protein intake that you would traditionally get from meat and dairy products? The simple answer is yes, it can. Below is a list of the 10 Best Vegan Protein Sources. Most of them are common, but some might surprise you.
Soy is one of the most common plant-based protein sources on the market. It is full of plant-based protein. Foods like tofu, edamame, and soy milk are a great source of plant-based protein. Soy is the most common substitute for meat. Heck, it can even look and taste like real meat. All in all, soy is one of the best sources of plant-based protein.
2. Nutritional Yeast
Nutritional Yeast does not sound appetizing but, believe us, it tastes so much better than it sounds. Nutritional Yeast, better known as “nooch” in the vegan community, is an inactive yeast that is yellow in appearance and has a very unique taste that resemblance a cheesy, umami-rich flavor. It has a decent amount of plant-based protein. And it tastes great!
Seitan is the well know plant-based protein source. Pretty much the staple of every Vegan diet. Seatin is created from vital wheat gluten which is the main protein source in wheat. Seatin has a chewy and hearty texture that perfectly mimics the texture of some meat dishes. Only 3 ounces of Seitan contains 20 grams of protein. Seitan is definitely a good source of plant-based protein if you trying to intake as much plant-based protein as possible.
4. Whole Grains
Whole Grains are probably the food that is most perfect for the vegan that wants to intake some extra protein throughout the day. This is because it is readily available. Whole grain products are easy to digest and can be eaten at any point of the day. We usually consider the Whole Grains a healthy source of carbohydrates, but they also contain a decent amount of protein!
5. Green Veggies
People never considered Green Veggies as a source or plant-based protein. But you would be surprised how much protein you can ingest just by eating Green Veggies. Best of all, you will consume only a minuscule amount of calories. Usually, Spinach has around 4 g of protein per half a cup, Green peas 4 g of protein per half a cup, and Brussels sprouts around 3 g of protein per half a cup.
6. Sprouted Bread
Sprouted grain bread, better known as an Ezekiel, is a whole-grain baked bread full of healthy amount of minerals and vitamins, and a decent amount of plant-based protein to boot. The amount of protein per slice can vary from brand to brand, but it usually contains around 4 to 5 grams of protein per slice.
Potatoes are one of the most common vegetables used in Western culture. But unfortunately, it is mostly known for its unhealthy incarnations. French fries at Mc Donald’s and other fast food restaurants are a prime example. But potatoes can be a great source of plant-based protein! For example, just one russet potato can contain around 8 grams of protein. It is also a great source of potassium and healthy plant fiber. Potatoes are a must in every vegan diet.
Legumes are a perfect choice for vegans who are looking to increase the amount of protein in their diet. They are a budget-friendly choice if you are trying to consume a large amount of plant-based protein. They are a perfect choice for vegan athletes and gym goers. Lentils contain around 18 g of protein per 1 cup, which an amazing amount of the protein considering the size of the serving and amount of calories that it contains.
When you hear word seed, the first thing that comes to your mind is bird food. But seeds are also good for us humans to consume. You can eat seeds in any way that you want, you can eat them as a healthy snack, add them to your oatmeal or baked into bread. Seeds are a rich source of plant-based protein. Perfect for every vegan that is looking to consume some additional plant-based protein.
No vegan diet would be complete without some sort of nuts. Nuts are a great option if you want to consume some additional plant-based protein. You can eat them as a healthy snack, you can also incorporate them in a variety of different recipes. Usually, almonds contain 9 g of protein per 1.5 oz. Cashews around 8 g per 1.5 oz. Nuts are a perfect on-a-go snack that will provide you with a decent amount of protein.