A common concern about vegetarian and vegan diets is that they may lack sufficient protein. But they can surely get protein from various plant sources, though some may be better than others.
The vegan diet has been linked to several health benefits in terms of nutrients, weight loss, and a lower chance of various health problems. In fact, many experts agree that a well-planned meatless diet can provide all the nutrients you need, including protein.
However, certain plant foods contain significantly more protein than others, and research suggests that higher protein diets can promote muscle strength, feelings of fullness, and weight loss.
In addition, while well-planned vegan diets made up of mostly minimally processed foods are considered beneficial for all stages of life, those including large amounts of ultra-processed plant foods are not.
Poorly planned or highly processed vegan diets may increase your chance of developing nutrient deficiencies, especially in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s.
LET’S TALK ABOUT SOME MEATLESS SOURCES OF PROTEIN:
Beans: – Besides animal products such meat, eggs, seafood or dairy; beans are excellent sources of protein. Soy beans are the highest plant based protein sources. Kidney beans and Pinto beans are also good source of carbohydrates and help to lower cholesterol and hypertension.
Spirulina: – It is a new source of protein for Indians. It is rich in Iron and copper. It is known for its powerful plant based protein called phycocyanin. 2 tsp Spirulina covers 22% of daily requirement of iron and 95% of copper including protein
Amaranth: – Amaranth or rajgira is a good source of complex carbohydrate it does not spike blood sugar level. The protein that is present in the amaranth is easily absorbed by the body and this protein is the most similar to animal protein.
Lentils: – They are very good for weight loss and are rich in protein, fiber, folate, manganese, and iron. Lentils are prebiotics so they are good for our gut health and are also known to be beneficial in diabetes and hypertension. They provide half the amount of protein that a person require in a day.
Oats: – They are very helpful for weight loss. 1/2 cup of oats provides protein and fibers along with magnesium, zinc, phosphorus and folate. They reduce condition like heart disease and increased cholesterol.
Chia seeds: – They are rich in protein, fiber and omega-3 fatty acids. They are known to be beneficial for digestive health and prevent heart disease and diabetes.
Nuts: – These are great sources of protein. They are rich in fiber, healthy fats, iron, calcium, magnesium, phosphorus and vitamin E. Nuts are difficult to digest so either roast them or soak them overnight before eating.
Tofu, Tempeh, and Edamame: – All three originates from soybeans, which are considered a whole source of protein, providing with all the essential amino acids it needs. Tofu contains iron & calcium. Edamame is also rich in folate, vitamin K, and fiber, which can help aid digestion and regularity. On the other hand, Tempeh contains probiotics, B vitamins, and minerals, such as magnesium and phosphorus.
Green peas: – What’s more, a serving of green peas covers more than 25% of your daily fiber, thiamine, folate, manganese, and vitamin C and K needs.
Soy milk: – Soy milk is made from soybeans and is usually fortified with vitamins and minerals. It’s also an excellent source of calcium, vitamin D, and vitamin B12.
Wild Rice: – Unlike white rice, wild rice is not stripped of its bran. That’s great from a nutritional perspective, as bran contains fiber and plenty of vitamins and minerals. In addition it also contains healthy amounts of fiber, manganese, magnesium, copper, phosphorus, and B vitamins.