5 Vegan Sources of Protein
The biggest challenge in people’s minds who are thinking about going vegan or slowly switching to a plant based diet, is: how do I maintain my protein levels optimal without eating animal produce? Well, it is possible and it does not have to be in the form of supplements. Bellow are 5 vegan sources of protein.
Before we talk about the 5 vegan sources of protein, we must address the fallacy that the “better type of” protein is mainly acquired via the consumption of animal produce. In fact, studies have actually found that increased plant protein in diet reduces risk of death.
Experts have weighed on the matter, and explained that we have a lot to lose without a plant-based diet, and reports have suggested that a plant- based diet is complete, providing us with all the nutrition we need.
According to healthline, a grown adult needs 0.8 grams per kilogram of body weight a day of protein to function well, because, protein is needed for a variety of bodily processes. Note that all measurements bellow are per 100 grams of serving, according to the United States Department of Agriculture Agricultural Research Service.
The top 5 vegan sources of protein, which include a variety of health benefits, are:
1) Nut Butter (25 g)
Some of the health benefits of peanut butter include: Hunger suppression for weight loss, lowers colon cancer and lowers type 2 diabetes
2) Lentils (24.63 g)
Lentils are rich in iron and can tackle nutritional deficiencies in people with the eating disorder pica, and will keep you healthy in case of a food shortage.
3) Quinoa (4.4 g)
Quinoa, besides being a safe grain for celiac disease, has many other health benefits which include: Quinoa contains almost twice as much fiber as most other grains. It is also rich in manganese, which is a vitamin known to help regulate nutritional deficiencies found in male children with undescended testicles.
4) Spinach (2.86 g)
There is a wealth of health benefits of consuming spinach, some of which have been reported to be: a superfood that protects the heart, an effective way to improve muscle efficiency and it contains a plant coumpound called thylakoid, which helps with weight loss.
5) Beans (1.80g)
Beans are another superfood that will provide the needed amount of daily protein intake, and its been reported to be a healing food for people suffering from diabetes, and is also the healthiest vegan food on earth.
These vegan sources of protein will help you maintain the adequate necessary protein intake. But, whether you have decided to go vegan or just boost your protein intake, this list is good starting point.