Experts believe that a well-calculated vegan diet can provide you with all the nutrients you need in sufficient amounts. However, specific plant diets contain more protein compared to other foods. Here is a list of 7 best vegan food with high protein, check it out, and improve your health!
Why Do Dietitians Suggest Vegan Food With High Protein?
Proteins are made of amino acids, which are the building blocks for many of our body’s structures, including muscles, bones, skin, etc. We should focus on choices that include plenty of minimally processed plant foods, and avoid filling up on highly processed, low nutrient foods, such as chips, cookies, and refined grain products. A well-made dish containing lots of proteins is ideal for a vegan.
Healthy Vegan Food Rich In Protein
Lentils are a great source of protein at 18 grams per cooked cup (240ml). A single cup of lentils (240ml) provides you with approximately 50% of daily fiber intake. Lentils help to reduce the risk of specific types of cancer, heart diseases, excess body weight, and diabetes. Lentils contain a high amount of folate, manganese, and iron, and the bottom line is that lentils are nutritional powerhouses.
Chick Peas And Other Types Of Beans:
Kidney, black, and most other varieties of beans contain high amounts of protein. Chickpeas and beans both contain about 15 grams of protein per cooked cup (240 ml). They are also leading sources of complex carbs, fiber, iron, folate, phosphorus, and several other beneficial plant compounds. Several types of research have proved that a diet rich in beans and other legumes can decrease cholesterol, help control blood sugar levels, and significantly reduce belly fat.
Green peas, which are often served as a side dish, usually contain 9 grams of protein per cooked cup (240ml) which seems an impressive amount at first. Each serving of green peas can serve you approximately 25% of daily fiber, vitamin A, C, K, folate, and magnesium needs. Green peas are abundant in iron, magnesium, phosphorus, and several other B vitamins. They can be used as more than just a side dish.
An excellent alternative for cow’s milk is soy milk that’s made from soybeans and fortified with vitamins and minerals. It’s an excellent source of calcium, vitamin D, and vitamin B12 and contains 7 grams of protein per cup (240ml). Soy milk is incredibly versatile and can be found in most supermarkets. It can be used in a variety of cooking/baking recipes or can be consumed on its own.
Seitan is extremely popular among vegans and vegetarians. It is the most abundant plant protein source on this list, with 25 grams of protein per 3.5 ounces (100 grams). It has a small quantity of iron, calcium, and phosphorus. You can find this meat alternative in the refrigerated section of most supermarkets’ health section. Seitan can be pan-fried, sautéed, or even grilled; thus, it can be easily included in a variety of recipes.
Wrapping It Up
Protein deficiencies rarely occur in vegans or vegetarians, but some people may be interested in increasing their intake of plant proteins for several reasons. Our list of 5 best vegan foods with high protein can be used as a guide for people who want to include more plant proteins in their diets.