How to get Protein on Vegan? Since a vegan is an individual who avoids consumption of meat and other animal products due to ethical, health or environmental reasons; at times it becomes difficult to fulfill the daily protein requirements. They completely rely on plant based product/food items to fulfill all the different types of nutritional needs. Many experts agrees that a well-planned vegan diet could fulfill protein requirements well. Here in this article, let us understand, how to get protein on vegan?
Plant based Protein for Vegans
It’s important for a vegan to add more protein-based foods into their diet to overcome the deficiency which cannot be solve just by having any kind of vegetarian foods. As per Recommended Daily allowance (RDA), 0.8 grams of protein per kilogram of an individual’s weight per day is essential.
Some of the plant-based protein sources are discuss below:
• Nut Butter: We can add peanut butter or almond butter with toast which is pack with protein and fats good for healthy heart.
• Steel cut oatmeal: Oatmeal can be eaten as porridge or made into no bake protein bars.
• Green Vegetables: Vegetables like spinach, asparagus, broccoli, Brussels sprouts, and green peas are protein rich green vegetables.
• Nuts and Seeds: Adding nuts and seeds into our daily snack can help to get the protein need. Have unsalted nuts like almonds or cashews or so for healthy snacks. Chia seeds are good to be add in oatmeal or in granolas.
• Beans: Varieties of beans like black beans, kidney beans, lima beans, chickpeas and more can be consume by adding it to the soups or as side dish with rice. These are add into a dish call chili which is serve as a healthy side dish.
• Soy products: Some good examples for soy products are tofu and soybeans.
• Lentils: Lentils are use as a main dish with rice or roti’s and they can be use to make veggie burgers too.
• Hemp seeds: It is a good source of different minerals such as zinc, iron and magnesium. Three table spoon i.e. a 30 gm serving of hemp seeds provide 9 grams of protein. Also these are good source of omega-3 and omega-6 fatty acids.
From the above mentioned high protein content food items, one could easily pick and choose different items daily as per personal preferences. So, add on some high protein content items in your grocery list and try out new recipes every day!!!!
Although uncommon, but vegans could experience protein deficiency. It is when they consume lots of processed food items and doesn’t include protein containing items in their diet consciously. So, what all they have to do is, mindfully plan their diets and ensure all the nutritional needs are met.