How To Get Enough Protein On A Vegan/Plant Based Diet?
If you’re vegan and/or follow a plant based diet, I’m sure you’ve been asked this question, at least once; How do you get enough protein? Or where do you get your protein from?
And don’t get me wrong, it’s a valid question if your diet is mostly sugary processed vegan food, and designed in an imbalanced way. However on a plant based / Vegan whole-food diet that contains seeds, greens, fruits, vegetables and legumes this question has no meaning.
Although keep in mind that certain plant foods contain significantly more protein than others.
What Is Protein?
Protein is a macronutrient made up of amino acids. It is essential for the growth and repair of the body, allowing for the maintenance of good health.
Protein is made up of chains of molecules known as amino acids. There are 20 amino acids found in nature that your body can use to build protein. Out of these 20 amino acids, 9 are considered essential, which means that your body cannot produce them itself, so you need to get them from your diet.
The remaining 11 are considered non-essential, as your body can produce them from the 9 essential amino acids.
Animal protein contains all nine essential amino acids in sufficient amounts. Plants also contain all nine essential amino acids — however, besides a few exceptions, most typically offer a limited amount of at least one essential amino acid.
For instance, beans, lentils, peas, and many vegetables tend to contain low amounts of cysteine and methionine. On the other hand, grains, nuts, and seeds tend to be low in lysine. Because of this, many people refer to plant foods as “incomplete” sources of protein. However, as long as you eat a variety of plant-based proteins, this shouldn’t pose a problem. You can still get sufficient amounts of all the essential amino acids your body needs.
How Much Protein Do We Need?
American consumers are “obsessed” with protein – somewhat unnecessarily, says the dietician and nutritional advisor Reed Mangels.
In actual fact, only around one calorie out of every 10 we consume needs to come from protein in order to meet the body’s needs.
“This concern about protein is misplaced,” she notes. “Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it.”
The average American eats more protein than they truly need and the sources they tend to get it from, being animal products, are terribly inefficient and expensive ounce for ounce compared to plant based protein.
Where Do Vegans Get Their Protein From?
Here are some of the top sources for protein to support your body’s needs on a plant based/ vegan diet:
1- Lentils:
A cup of cooked lentils gives you 18 grams of protein!
They can be used in a variety of dishes, ranging from fresh salads to hearty soups and spice-infused dahls.
Lentils are also a great source of fiber, providing over half of your recommended daily fiber intake in a single cup. The fiber found in lentils has been shown to feed the good bacteria in your colon, which can help promote a healthy gut.
Lentils may also reduce your chance of heart disease, diabetes and excess body weight plus they're rich in folate, manganese, and iron.
2- Beans:
Kidney, black, pinto, chickpea and most other varieties of beans are extremely important staple foods across cultures and contain high amounts of protein per serving. A cup of beans (most types) gives you about 15 grams of protein. They’re also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds. A diet rich in beans and other legumes is also known to decrease cholesterol levels, manage blood sugar, lower blood pressure, and even reduce belly fat.
Add beans to your diet by making a tasty bowl of homemade chili, or enjoy extra health benefits by sprinkling a dash of turmeric on roasted chickpeas.
3- Hemp Seeds:
From the Cannabis sativa plant, which is sometimes maligned for belonging to the same family as the cannabis plant, Hemp seeds contain only trace amounts of THC, the compound that produces the psychoactive effects of cannabis.
3 tablespoon, roughly 30 grams of hemp seeds contain 9 grams of protein.You can add hemp seeds to your diet by sprinkling some in your smoothie or morning granola, muesli and oatmeal. They can also be used in homemade salad dressings, energy balls, or protein bars.
Hemp seeds contain high levels of magnesium, iron, calcium, zinc, and selenium and they’re a good source of omega-3 and omega-6 fatty acids. Some studies indicate that the type of fats found in hemp seeds may help reduce inflammation and alleviate symptoms of premenstrual syndrome, menopause, and certain skin conditions.
4- Spirulina:
This blue-green algae is definitely a nutritional powerhouse. A 2-tablespoon (14-gram) serving provides 8 grams of complete protein, in addition to covering 22% of your daily requirements for iron and 95% of your daily copper needs!
Spirulina also contains high amounts of magnesium, riboflavin, manganese, potassium. Studies link consuming spirulina to health benefits ranging from a stronger immune system and reduced blood pressure to improved blood sugar and cholesterol levels.
Next time you’re making a smoothie just sprinkle some of this green goodness on top!
5- Green Peas:
1 cup of cooked green peas gives nearly 9 grams of protein), which is slightly more than a cup of dairy milk!
What’s more, a serving of green peas covers more than 25% of your daily fiber, thiamine, folate, manganese, and vitamin A, C, and K needs. You can use peas in soups and stew as well as many pasta dishes and stuffed vegetable dishes.
6- Protein rich fruits and vegetables:
Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussel Sprouts, which typically contain 4–5 grams of protein per cooked cup.
Fresh fruits generally have a lower protein content than vegetables. Those containing the most include guava, cherimoyas, mulberries, blackberries, nectarines, and bananas, which have about 2–4 grams of protein per cup
7- Amaranth and Quinoa:
Although Amaranth and quinoa are often referred to as ancient or gluten-free grains, they don’t grow from grasses like other cereal grains do. For this reason, they’re technically considered pseudocereal.
They provide 8–9 grams of protein per cooked cup and are complete sources of protein, which is uncommon among grains and pseudocereals. Plus, amaranth and quinoa are good sources of complex carbs, fiber, iron, manganese, phosphorus, and magnesium.
8- Oat:
Eating oats is one of my favorite ways to add protein to my diet. Half a cup of dry oats provides approximately 5 grams of protein and 4 grams of fiber plus it contains magnesium, zinc, phosphorus, and folate. Although oats are not considered a complete protein, they do contain higher quality protein than other commonly consumed grains like rice and wheat. You can use oats in a variety of recipes ranging from oatmeal to veggie burgers. They can also be ground into flour and used for baking.
9- Chia Seeds:
Native to Mexico and Guatemala, chia seeds provide 5 grams of protein and 10 grams of fiber per ounce (28 grams). These little seeds contain high levels of iron, calcium, selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other beneficial plant compounds. They’re also incredibly versatile, thanks to their mild taste and ability to absorb water and form a gel-like substance.This quality makes them an easy addition to a variety of recipes, ranging from smoothies to baked goods to chia pudding.
10- Nuts and Nut Butters:
One ounce (28 grams) contains 5–7 grams of protein, depending on the variety.
Nuts and seeds are also great sources of fiber and healthy fats, along with iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins.
When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damage the nutrients in nuts. Therefore, it’s best to reach for raw, unblanched versions whenever possible. Also, try opting for natural nut butters to avoid the oil, sugar, and excess salt often added to many popular brands.
So next time someone asks you this question, just make your life easier and send them a link to this blog 🙂
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