Protein is an essential component of our nutrition, accounting for approximately 17% of body weight, and is the primary component of our muscles, skin, and internal organs, especially our eyes, hair, and nails. Protein is also required by our immune system to help make antibodies that are needed to fight infections, and protein also plays a role in blood sugar regulation, fat metabolism, and energy function. No wonder, it is called the building block of life.
Protein foods break down into 22 naturally occurring amino acids. Nine of these are known as essential amino acids, which means they must be obtained from food because the body cannot produce them. Zinc and B vitamins are among the vitamins and minerals found in protein. As a vegan, it's difficult to include all of these amino acids in your diet for optimal nutrition, but certainly not an impossible feat.
Combining different grains with different vegetables and pulses, such as beans and rice or tofu with broccoli, is key to getting the right amount of protein and all the necessary amino acids. Keep mixing and matching, here's the list of high-protein vegan foods that you must know of.
1. Tofu
Tofu, also known as a rough equivalent of cottage cheese, is made from pressed bean curds. It's the same method used in the production of cheese. Tofu, while bland on its own, tastes best when used in burgers and salads. It can also be added to any protein smoothies you consume before or after working out. It has approximately 15 grams of protein per 100 grams.
2. Hemp Seeds
Hemp seeds are obtained from the Cannabis sativa plant, which is sometimes vilified for being related to the cannabis plant.
Although hemp seeds are not as well-known as other seeds, each 30-gram serving contains 9 grams of protein. Hemp seeds are also high in magnesium, iron, calcium, zinc, and selenium. They include a lot of omega-3 and omega-6 fatty acids as well.
Interestingly, some research suggests that the fats found in hemp seeds may help reduce inflammation and alleviate symptoms of PMS, menopause, and certain skin conditions. You can incorporate hemp seeds into your diet by sprinkling some in your morning smoothie or muesli. They're also great in homemade salad dressings, granola, energy balls, and protein bars.
3. Beans
Beans such as kidney, black, pinto, and most other varieties are important staple foods in many cultures and contain a lot of protein per serving. Chickpeas, also known as garbanzo beans, are another type of protein-rich bean.
A cooked cup (170 grams) of most beans contains 15 grams of protein. Additionally, they include a lot of complex carbohydrates, fibre, iron, folate, phosphorus, potassium, manganese, and other healthy plant substances.
4. Lentils
With 18 grams of protein per cooked cup (198 grams), lentils are a fantastic source of protein. They can be used to make everything from fresh salads to hearty soups and spice-infused dals. A single cup of lentils contains more than half of the daily recommended amount of fibre.
Furthermore, the fibre found in lentils has been shown to feed the good bacteria in your colon, which can aid in the promotion of gut health. Additionally, certain types of cancer, diabetes, obesity, and heart disease may all be reduced by lentil consumption.
5. Soy Milk
Soy milk is a type of milk made from soybeans that is usually fortified with vitamins and minerals. For those who avoid dairy, it can be an excellent substitute. In addition to being high in calcium, vitamin D, and vitamin B12, it also has 6 grams of protein per cup (244 ml). Soy milk is available in most supermarkets. It's a versatile product that can be consumed on its own or used in a variety of cooking and baking recipes. However, because soy milk and soybeans do not naturally contain vitamin B12, it is best to choose a fortified variety. Furthermore, some types may contain added sugar, so choose unsweetened varieties whenever possible.
6. Amaranth And Quinoa
Although amaranth and quinoa are both considered ancient or gluten-free grains, they do not grow from grasses like other cereal grains. They are categorised as pseudocereals as a result. Nonetheless, they can be prepared or ground into flours in the same way that other grains are. Amaranth and quinoa have 8-9 grams of protein per cooked cup (185 grams) and are complete protein sources, which are uncommon in grains and pseudocereals. Furthermore, amaranth and quinoa are high in complex carbohydrates, fibre, iron, manganese, phosphorus, and magnesium.
