High Protein Vegan Foods

Table Of Content

• 11 Best Protein rich foods for Vegans

• Take Home Points

• FAQ's on High Protein

Introduction

Daily protein requirements vary from person to person. For adults, experts recommend 0.8 grams per kilogram of body weight. A major concern about vegan and vegetarian diets is that they may not contain adequate protein.

Studies have shown that a vegan diet comes with several health benefits including weight management, nutrients, and lowered risk of some health problems. Indeed, nutritionists agree that the consumption of a well-planned meatless diet can offer all the essential nutrients you require, including protein. 

Luckily, there are numerous high-protein vegan foods that are loaded with more protein than others, with studies suggesting that such foods help to promote muscle formation, fullness feeling, and weight loss.

11 Best Protein rich foods for Vegans

1. Beans

Beans are not only a strong, plant-based protein source, but are also rich in fibre, iron, and vitamins that come with many health benefits. Beans also contain amino acids, which the body uses to make new tissues such as muscles, skin, hair, and blood. There are different types of beans and the dried types require cooking to make them tender. Frozen or canned beans only require some warming before consumption.

Some of the most popular types of beans include:

• Red beans

• Navy beans

• Soybeans

• Pinto beans

• Black-eyed peas

• Garbanzo beans

•  Lima beans

•  Kidney beans

2.  Nuts and Seeds

Nuts and seeds represent high protein grains which are commonly used as salad toppers. They offer numerous health benefits and you can use them to make some tasty recipes at your home.

Apart from being a good source of protein, nuts, and seeds contain healthy fats, fibres, minerals, and vitamins. Since their fats are not fully absorbed in the body, nuts and seeds help to regulate body weight while offering protective effects against certain health conditions like heart disease and diabetes.

Nutritionists recommend a nut and seed intake of 30 grams on most days of the week as part of a healthy diet for adults.

The most common types of nuts include:

• Walnuts

• Hazelnuts

• Brazil nuts

• Almonds

• Peanuts

• Pecans

• Cashew nuts

• Macadamias

Examples of seeds include:

• Flax seeds

• Pumpkin seeds

• Chia seeds

• Sunflower seeds

• Psyllium seeds

• Poppy seeds

• Sesame seeds

3. Seitan

Seitan is one of the renowned high-protein vegan foods for many vegans and vegetarians. When cooked, it closely looks like meat in appearance and texture. Some people call it wheat meat or wheat gluten.

Every 100 grams or 3.5 ounces of Seitan contains approximately 25 grams of protein. Apart from being a good source of protein, Seitan is also rich in fibre and contains vitamins and minerals. It also has selenium and traces of calcium, iron, and phosphorus.

Seitan is cholesterol-free, low in fat, and may help in weight management. It is versatile, flavorful, and can be seasoned in a variety of ways which makes it suitable for different dishes.

Nevertheless, since it is derived from gluten, the main protein in wheat, it is not recommended for people with gluten-related problems.

4.  Spirulina

Spirulina, which is classified as blue-green algae or cyanobacteria, has for centuries been used as a food source in many countries. It is available in the form of capsules, powder, and tablets. It is mostly incorporated in a variety of foods and beverages like popcorn, energy bars, smoothies, and popcorn.

Boasting 60% of protein, it is among the best vegan sources of protein than most vegetables. It is also a good source of various minerals, beta-carotene, fatty acids, and gamma linoleic acid.

Some test tube studies suggest that a natural pigment called phycocyanin found in Spirulina may contain powerful antioxidant, anti-cancer, and anti-inflammatory properties. However, more human research is still necessary before we conclude all its health benefits.

5.  Hemp Seeds

Hemp seeds are derived from Cannabis sativa plants but only contain small traces of tetrahydrocannabinol (THC), the compound that triggers the psychoactive effects of cannabis.

On average, a 30-gram serving or 3 tablespoons of hemp seeds contains 9 grams of protein. Additionally, they have high contents of iron, zinc, calcium, selenium, and magnesium. Hemp seeds also contain omega-3 and omega-6 fatty acids in ratios that are healthy for human consumption.

Some studies also indicate that hemp seeds contain various types of fats that can help to reduce inflammation and deal with menopausal symptoms.

6. Lentils 

Offering approximately 18 grams of protein per cooked cup of lentils, it is an ideal option for protein on a vegan diet. Lentils are also rich in fibre with each cup providing over half of the recommended daily fibre intake.

In addition, the type of fibre found in lentils has been shown to promote the growth of healthy bacteria in your colon, thus enhancing a healthy digestive system. Lentils can also lower your chances of developing heart disease, diabetes, obesity, and certain types of cancer.

Other essential nutrients and minerals found in lentils include iron, manganese, and antioxidants among other plant-based healthy compounds.

7.  Peanut Butter

If you are not allergic to peanuts, eating peanut butter in moderation is a better way to add protein to a vegan diet. Two tablespoons of peanut butter contains about 7 grams of protein on top of other healthy fats and essential nutrients, such as iron, niacin, magnesium, copper, and vitamin E.

It is advisable to consume peanut butter without added sugars or oils. Also, avoid peanut butter with honey which is not often friendly to vegan diets.

8.  Whole Wheat Pasta

Pastas are healthy sources of healthy grain that are readily available and inexpensive. Most groceries stock different types of pastas from gluten-free to whole wheat types and choosing the best can be overwhelming.

Whole wheat pasta is composed of unrefined wheat flour and contains various minerals such as zinc, magnesium, and iron. An ounce serving of whole wheat pasta contains about 90 calories, 20 grams of carbs, 4 grams of protein, and 4 grams of fibre.

Studies have shown links between whole-grain rich foods and lower risk of colorectal cancer and diabetes.

9.Tofu

Tofu is increasingly becoming popular among vegans and vegetarians due to its health benefits and as one of the best calcium alternatives to milk. It is composed of a soybean and water mixture, which some people call bean curd.

Apart from working well with many dishes, Tofu is super healthy and easy to prepare. A serving of 100 grams contains 10 grams of protein, making it an excellent plant protein source.

On top of being rich in fibre, tofu is packed with vitamins and minerals such as calcium, iron, manganese, copper, and pantothenic acid.

Studies suggest tofu can lower cancer risk, improve heart health, strengthen muscles and bones, and help in weight maintenance.

10.  Buckwheat (Kuttu)

Buckwheat is one of the best vegan protein sources that are gluten-free. 100 grams of buckwheat will give you approximately 5 grams of protein.

Rich in the goodness of fibre, nutrients, and minerals like magnesium, niacin, zinc, phosphorus, folate, and vitamin B6, buckwheat can be an excellent addition to your high-protein vegan foods list.

You can use it as buckwheat flour (kuttu ka atta), or look for pasta, flakes, and groats to prepare healthy plant-based recipes.

11.  Vegetables

Vegetables rank among the best protein-rich, low-calorie, and low-carb food for vegans. Some vegetables are often not so praised as plant protein sources like other vegan foods. However, vegetables such as leafy greens, broccoli, Brussels sprouts, and sweet corn offer a modest amount of protein and are also low in calories.

For instance:

• 80 grams of broccoli contains 4 grams of protein

• 100 grams of watercress offers 4 grams of protein

• A cup of sweet corn contains 5 grams of protein

•     80 grams of Brussels sprouts contain 3 grams of protein

12.  Amaranth

Though unpopular, amaranth is another great source of plant-based protein on a vegan diet. It is a vegan food that offers over 20 amino acids, including methionine and lysine. Amaranth is naturally gluten-free and can be easily incorporated into regular meals.

A cup of Amaranth will give you about 9 grams of protein. In addition, it is rich in antioxidants, lowers cholesterol, and eases inflammation. Amaranth is also a good source of calcium, iron, vitamin C, manganese, phosphorus, selenium, and magnesium.

Since amaranth is sold in dried form, you can easily find it all year round.

Take Home Points

Protein is an essential macronutrient that helps in bodybuilding. The key to getting adequate protein is ensuring you get a sufficient amount of all the essential amino acids daily.

The main concern with vegan diets revolves around their ability to meet the daily recommended protein requirements. Luckily, with some effort and planning, vegans and vegetarians can get the right share of protein and other essential nutrients.

Incorporating a variety of plant-based foods we have listed above is an excellent way to ensure you are getting enough protein in your diet.