There are a lot of purely vegetable protein sources in the vegan diet and therefore numerous ways to meet the protein requirements. A protein deficiency, as is often claimed, is therefore not to be feared in a healthy vegan diet. On the contrary, these best vegan sources of protein are not only rich in proteins but also provide many other vital nutrients and vital substances. We present to you, the list of best vegan sources of protein.
The vegan diet is very nutritious and healthy. But where do you get the necessary proteins from? We present the best vegan sources of protein that you can easily integrate into your everyday meals.
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People complain that there are not enough vegetable protein sources, which of course, is incorrect. There are plenty of plant-based foods that provide us with all the necessary proteins and are also delicious. Besides, vegetable protein sources are low in cholesterol and fat and are therefore a lot healthier.
What are proteins and what do we need them for?
Proteins are important macronutrients that are necessary, among other things, for the maintenance of our muscles and for building up the bones. They provide us with vital amino acids because they cannot be produced by the body. Our entire immune system benefits from proteins, they form antibodies and promote oxygen transport in the blood. Proteins are also essential for connective tissue and skin regeneration.
A minimum daily requirement of protein in our body is 0.8 grams of protein per kilogram of body weight. It means that someone who weighs 70 kg should consume about 56g of protein per day. But if you want to build muscle specifically or are involved in endurance sports, the protein requirement increases. A nutritionist or doctor can also determine your exact protein requirements.
The Best Vegan Sources Of Protein that can easily be integrated into the diet:
Red lentils contain about 26.7g of vegetable protein per 100g. They are easy to digest and can be easily integrated into the eating plan. They stimulate the metabolism and also ensure beautiful skin because they contain a lot of zinc. This lentil curry with rice is super tasty, healthy and easily digestible, making them one of the best Vegan Sources Of Protein.
Beans are real nutrient bombs and very filling. The kidney beans are full of protein. There is 24g protein in 100g kidney beans, but also plenty of fiber and magnesium, making the legumes very healthy and delicious.
Nuts are known for their high nutrient content and almonds also contain tons of protein. There are about 24g of vegetable protein in 100g of almonds. The delicious nuts also contain plenty of magnesium, vitamins B and E and are therefore very healthy. Almonds serve as the basis for delicious and full of energy snacks.
The pseudo-grain Quinoa contains 15g protein per 100g and thus provides you with a large amount of vegetable protein. Quinoa also contains vital nutrients such as iron and vitamin B2. Vegan quinoa serves as an essential part of a power breakfast and provides you with numerous nutrients.
The low-calorie soy product tofu is an integral part of the vegan diet. 100g tofu contains about 14g protein. It also provides our body with plenty of iron, magnesium, and calcium. Whether grilled or roasted, tofu is extremely versatile. Vegan scrambled eggs can be made from tofu. It is different from cottage cheese as the base ingredient to make tofu is soy and not milk.
Oatmeal is filling and good for the gastrointestinal tract. They also contain 12.5g protein per 100g. They have an excellent nutrient balance because they contain numerous minerals and vitamins. With oatmeal, you can cook delicious breakfast recipes. They are also often consumed during sickness and upset tummies because they can be easily digested.
A whole 7.5 g of protein per 100 g is contained in chickpeas. Chickpeas mainly contain the amino acid lysine, which is essential for us. The little yellow peas also contain zinc, iron, and magnesium. All good reasons to include the delicious legumes in your menu. A healthy vegetable curry with chickpeas tastes good and is very healthy.
Peas contain 6.8g of protein per 100g. Like all legumes, they are very healthy. However, peas should not be eaten raw because they contain harmful lectins. When cooked, peas are edible and can be integrated into many dishes.
Broccoli is also a very good source of protein. 100g contains about 3.8g of protein. The low-calorie cruciferous plant provides important nutrients in sufficient quantities, such as potassium and vitamin C.
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Potatoes have been a staple food of the world for centuries. They contain 1.9g protein per 100g. Potatoes contain a lot of carbohydrates and are slightly fattening food. They are low in calories and many dishes can be easily prepared in combination with other protein sources.