The Most Important Protein Sources In A Vegan Diet
Vegetables and cereals are the main protein sources in a vegan diet. This is why it is so important for vegans dating to know which plant foods contain the most protein and to increase consumption of these products.
A vegan diet is characterized by the fact that it does not contain any products of animal origin. It is therefore vital that vegans consume alternative plant-based sources of protein. Do you know the most important sources of protein in a vegan diet?
First of all, you should know that medical and nutrition experts recommend that you take vitamin B12 supplements when you are on a vegan diet. The reason for this is that this vitamin is only found in animal products. You can get the other essential proteins and amino acids by eating vegetables and grains.
Read on and find out everything you need to know about this topic!
The most important sources of protein in a vegan diet
1. Quinoa
Quinoa is almost 15% protein. In addition , it contains all of the essential amino acids your body needs, including L-arginine. In addition to its healthy ingredients, quinoa is characterized by the fact that it helps you lose weight, lowers high blood pressure and strengthens your immune system.
Quinoa is also gluten-free, which means that people with celiac disease or gluten intolerance can consume it without hesitation. In addition, it is easy to digest as it does not contain saturated fats. Quinoa is also an excellent source of fiber. This means that it helps your digestion. Finally, it regulates the level of LDL cholesterol in the blood.
Quinoa is a great alternative to rice. As a result, dishes that normally contain rice can be made with quinoa instead, increasing your protein intake. You can also use quinoa to prepare delicious veggie burgers and vegan “meatballs” or simply add it to your yogurt.
2. Soy and soy derivatives: some of the most important sources of protein in a vegan diet
Soy is the legume that contains the greatest amount of protein, as 35% of its total composition is made up of it. It also contains amino acids that are essential for the proper functioning of the endocrine system. At the same time, it provides you with minerals such as magnesium, which are necessary for muscle building and the metabolism of carbohydrates. Finally, soy is also characterized by its high content of folic acid, vitamin B1 and vitamin B2.
Among the many benefits soy has, we would like to highlight that it lowers cholesterol and high blood pressure. It can also improve your digestion and intestinal flora. In addition, we must not forget to point out the high isoflavone content of soy. This group of substances is similar to estrogen and can help relieve the main symptoms of menopause.
You can buy soy in a variety of forms: soy milk (usually fortified with calcium), tofu, textured soy, yogurt, and vegan cheese. Soy is a very popular meat substitute in the vegan diet, so there is a wide range of recipes in which this legume is used.
3. Oatmeal
Oatmeal is also one of the most important sources of protein in a vegan diet (17%). In addition, they are also high in fiber (7%). They also provide you with a good dose of important vitamins (B1, B2, B5 and E) as well as essential minerals, including iron, calcium, magnesium, potassium and phosphorus.
This food offers you numerous health benefits, such as the following:
- It helps control cardiovascular diseases: the fiber contained in oatmeal has a cleansing effect that helps reduce the absorption of cholesterol. This in turn regulates the level of LDL in the blood and the arterial tension.
- Oatmeal improves digestion: this is due to its high content of soluble and insoluble fiber. When you eat oatmeal, you help protect your intestinal mucosa and thanks to the prebiotic effect, they ensure a healthy intestinal flora.
- Oatmeal helps flush out bile salts, which cleanses the gallbladder. Therefore, they facilitate the removal of these salts in the stool and prevent the formation of gallstones and the development of biliary colic.
Oats are a very versatile grain. You can consume it in the form of beverages, with yogurt, or in salads. You can also use oats as a wheat substitute or enjoy oatmeal with cream cheese.
4. Chia seeds
Chia seeds are particularly rich in protein. They also contain nine essential amino acids. For this reason, they are an indispensable part of any vegan or vegetarian diet. In addition, they are high in omega-3s, which reduces the risk of cardiac disease.
In addition, chia seeds are high in fiber, which, as we have already mentioned, improves bowel function and lowers blood cholesterol. You can enjoy these seeds in chia pudding form or in smoothies, yogurts, and salads.
If you are vegan, make sure you remember these foods carefully and make sure you include them in your diet as staples. You should also make sure that 30% of the nutrients you ingest should be protein. Eating these foods will help you maintain a balanced and healthy diet.
