People who have recently adopted a vegan lifestyle can be worried that they are not getting enough protein. The idea that protein only comes from animal sources in not true and for many vegans, some simple research can be done to find a wide range of protein sources in other foods. Fortunately, there are many great sources of protein for them and it is easy to incorporate protein-rich sources in a vegan diet that doesn’t come from animals.
Some Vegan Protein Sources and How to Use Them
Let’s take a look at some natural vegan protein sources that can be easily found in the foods that we eat every day.
Green peas: Green peas are great source of protein for vegans. A cup of green peas provides about 8 grams of protein, which is equal to one cup of milk. It can be used as side dish or incorporated into a pesto.
Quinoa: Quinoa is technically a seed and it also offers 8 grams of protein per cup. The protein in quinoa is made from 9 essential amino acids that are crucial for repair and growth. Our body can’t produce these essential amino acids, so adding quinoa to your diet is a good decision. You can add quinoa to vegetarian chili or soup or it canbe served with fresh fruits for breakfast.
Nuts: Nuts contain protein and healthy fats. They also provide high amounts of calories, which is ideal for highly active vegans. An ounce of pistachio, cashews or almonds offer 6 grams of protein and 160 calories. Choose dry roasted or raw nuts, which are healthier. Nut butter, such as almond or hazelnut butter, is also a convenient source of protein. When choosing nut butter product, make sure that it contains very few ingredients, preferably only nuts and salt.
Nutritional yeast: It is essentially a strain of Saccharomyces cerevisiae that has been deactivated. Commercially, it is available as yellow flakes or powder, with a cheesy flavour. It is a good ingredient to add to mashed potatoes or sauces for healthy meat imitation dishes. It can be sprinkled on pasta to replace parmesan cheese. An ounce of nutritional yeast provides 7 grams of dietary fiber and 14 grams of protein. It is also a good source of various minerals, such as manganese, copper, magnesium and zinc.
Ancient grains: Ancient grains are edible food sources that were consumed by our ancestors, such as barley, sorghum and spelt. Depending on the type, ancient grains provide around 10 grams of protein per cup after cooked. They contain minerals and a good amount of B complex vitamins.
If you want to know how to stay vegan or you have questions about becoming a personal trainer, contact Origym today and let one of our consultants assist you with any questions you might have.
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