Which vegan protein is best?

by StaffVegan

The possibility of not getting enough protein from vegetarian and vegan diets is a concern that is frequently voiced. Many experts, however, agree that a well-planned meatless diet can give you all the nutrition you need, including protein.

The amount of protein found in plant foods such as rice, peas, and sunflower seeds is typically lower than the amount of protein found in animal foods such as meat and fish; however, with the use of food processors, it is possible to remove the majority of the carbs and fat from these foods while isolating the protein content.

In spite of what many people believe, the vast majority of proteins found in plants are not complete. This means that they do not have adequate amounts of the essential amino acids (EAAs) that are necessary for the body to produce proteins. On the other hand, if you routinely consume a wide variety of plant-based proteins, this won't be an issue for you.

The following is a list of 10 plant-based foods that have a high protein content per serving.

1. Tofu

Soybeans are a complete protein source. All the amino acids your body requires can be found in them. Tofu is manufactured by pressing together bean curds in a similar way to that used in the production of cheese. Tofu is a good source of protein, with roughly 8 grams per 100 grams of raw or normal tofu. Tofu doesn't have a lot of flavor by itself, but it rapidly absorbs the flavor of the things it's cooked with. A beloved sandwich or soup can be made with tofu instead of meat. These calcium and iron-rich soy products can serve as dairy alternatives because of their high amounts of calcium and iron.

2. Lentils

Lentils, whether red or green, are high in protein, fiber, and essential minerals like iron and potassium. Lentils are an excellent source of protein because one cooked cup (198 grams) of lentils contains 18 grams of protein. One cup of cooked lentils provides more than half of the amount of fiber that is suggested for an adult to consume in a single day. In addition, there is some evidence that eating lentils can lower your risk of developing heart disease, diabetes, excess body weight, and even certain types of cancer.

3. Green Peas

For thousands of years, peas have been an essential ingredient in the preparation of food. Nutritious, adaptable, and good for you, they're a great addition to any diet. Peas contain about 5 grams of protein per 100 grams. Saturated fat, cholesterol, and salt content are all low in green peas. Vitamins and minerals, including Vit A, Vit B6, folate, and magnesium, are found in abundance in peas. Protecting heart and digestive health, as well as lowering cancer risk, are just some of the health benefits peas provide. Plant-based diets can get a solid dose of protein and iron from them, as well.

4. Beans

Beans such as kidney, black, pinto, and many more contain a lot of protein per serving. Cooked beans contain about 15 grams of protein per serving (170 grams). Complex carbohydrates, fiber, iron, folate, phosphorus, potassium, and manganese, as well as several beneficial plant components, can be found in these items. 

5. Peanuts

Peanuts are high in protein, contain a variety of beneficial fats, and may be beneficial to the health of the heart. They have approximately 20.5 grams of protein in each half cup serving. As a result of peanut butter's high protein content, sandwiches made with peanut butter are an excellent source of complete protein (3.6 g per tablespoon, to be exact).

6. Brown Rice

3 grams of protein can be found in a half-cup serving of long-grain brown rice. As a source of both phenolic compounds and flavonoids, brown rice is an excellent source of antioxidants that protect cells from harm and prevent premature aging. Brown rice does have a low glycaemic index (GI), which means that it doesn't cause your blood sugar to rise after you eat it. Many of the vitamins and minerals in brown rice are good for your heart. It has a lot of fiber, which can make you less likely to die from heart disease. Brown rice has more fiber than white rice, as well. Foods with more fiber make you feel full longer while making you eat less. If you switch from white rice to brown rice, you can eat less without getting hungry.

7. Chia seeds

For a food that's low in calories yet high in fiber and omega-3 fatty acids, seeds are a great option. Approximately 2 grams of protein may be found in one tablespoon of ground-up chia seeds, providing a complete protein.

8. Quinoa

Quinoa is a grain that is high in protein and contains all of the essential amino acids, making it a complete protein. One cup of quinoa that has been cooked yields around 8 grams of protein. This grain is also an excellent source of a variety of other nutrients, such as magnesium, iron, fiber, and manganese. It also has a great deal of adaptability.

9. Vegetables

Although there is some amount of protein in every fruit and vegetable, some have significantly more than others. Broccoli, spinach, potato, sweet potatoes, and Sprouts are some of the vegetables that have the highest amounts of protein per cooked cup. 

10. Spirulina

This blue-green alga is undeniably a powerhouse in terms of the nutrients it contains. It contains 8 grams of complete protein per serving, as well as 22 percent of your daily iron and 95 percent of your daily copper needs. In addition, spirulina includes significant concentrations of magnesium, riboflavin, manganese, and potassium, as well as smaller amounts of the majority of the other nutrients that are necessary for the body to function properly, including vital fatty acids.

Bottom Line

Protein deficiencies in vegans and vegetarians are quite uncommon, particularly among individuals who consume a diet that is both healthful and well-planned. Despite this, there are still those who, for a number of reasons, might be interested in increasing the amount of plant protein they consume. Anyone who is interested in increasing the amount of protein in their diet that comes from plants can use this list as a guide to help them do so.