Best Vegan Protein Sources
Protein acts as the building block of the human cells. The cells are made up of the chains of amino acid, which are the building blocks of the cells. 11 of the amino acids are naturally produced in the body, and the other 9 are obtained from the diet.
Protein performs the following tasks in the human body:
- Build the strength
- Repairs the tissues and muscles
- Produce enzymes that help in metabolism
- Supports the growth
As a vegetarian, it is challenging to have proper protein if the diet is not planned correctly. And a majority of the plant-based proteins are not complete proteins. They may not contain all the 9 required amino acids. Still, you can get all the proteins by planning a diet that covers all of those amino acids.
Here are some best sources of vegan proteins
It is the most popular source of protein in vegan products. It is made up of gluten, and its texture resembles a lot of meat when cooked. Every 100 grams of serving contains around 25 grams of protein. It should be avoided by people with celiac diseases.
Tofu is made up of soybeans and is an excellent source of protein for vegans. It is made from coagulated soy milk, which is further pressed to form solid white blocks. These curds have varying softness. Tofu is tasteless and develops the taste of the food in which it is cooked. Every 85 grams of Tofu serving has 8 grams of protein in it with additional calcium, potassium, and iron. The calories in Tofu are relatively meager.
Lentils are a great source of protein and fiber. I 240ml cup of cooked Lentils contain 18 grams of protein and 50% of the recommended daily fiber. They can be used in a wide range of dishes, from salads to dahls. Lentils also reduce the risk of heart diseases and diabetes. Also, lentils are enriched with iron and manganese, and they serve as the nutritional powerhouse.
Spirulina is a biomass of cyanobacteria that is used as a supplement by vegans. It is available in the form of tablets and is used in soups and smoothies. Spirulina contains 57g of proteins per 100g of serving. Along with these proteins, spirulina also provides copper, iron, and antioxidants.
Hemp seeds are obtained from the cannabis Sativa, which also produces marijuana. Hemp seeds contain a very low amount of THC so, it will not cause any high feelings. Every 100g of hemp seed serving contains 33g of protein. They are also a good source of fatty acids, omega-6, and omega-3. Hemp seeds have nutty flavours and are used as a dressing in salads and smoothies.
Green Peas are used as the side ingredient in many dishes. They are a good source of protein, daily fiber, iron, and magnesium. Every 100g of serving contains approximately 6g of protein and 25% of the recommended daily fiber.
Rice and Beans
Rice is low in lysine and high in methionine where else beans are high in lysine and low in methionine. Combining these two can help you get all the 9 amino acids needed for an excellent protein diet. One bowl of rice and beans (240g) has 12g of protein and 10g of fiber.
Quinoa is a gluten-free, high protein diet. It is one of the few non-vegan diets that contain all the 9 amino acids. 185g of cooked serving provides 8g of protein. Apart from that, it is riched in fiber and contains 10 to 16 grams of fiber per 100 grams of serving.
Vegan protein Pros
Vegan proteins are not only a good source of protein, but they also provide some other valuable nutrients. Other than that, these vegan diets are very easy to digest and are best for the people that have issues to tolerate high protein non-veg diets and dairy products.
Vegan protein Cons
Taste is one of the downsides of vegan protein diets. They do not taste as good as their alternate non-vegan diets. But it is not always a priority for most people. Vegan proteins are also not a complete source of proteins as they do not contain all of the 9 amino acids. You need to have a plan protein diet to fulfill your daily protein requirement.
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