Finding Healthy Proteins For The Vegan
While it is true that becoming a vegetarian will surely improve a person’s health and general well-being by significantly reducing the amount of fat and cholesterol in the body, vegetarians and vegans alike will have to grapple with a new health issue—that of protein deficiency.
Because vegetarians and vegans rely only on vegetables, fruits and other plant matter for their body’s dietary needs, it is inevitable that the absence of meat, fish or poultry products in one’s diet will undoubtedly reduce the body’s protein reserves. This article provides several sources of healthy proteins for the newly converted vegan or vegetarian who is worried by a possible protein deficiency.
An excellent source of protein for the vegan is the quinoa and other whole wheat grains. A single cup of cooked quinoa contains as much as 18 grams of protein, as well as nine grams of fiber—enough to supplement your body’s protein needs for a day. Those living on a budget will also be happy to know that whole wheat grains are cost-effective, amounting only to $1.50 a pound.
Another good source of protein for the sincere vegan is beans, lentils, and peas which contain by as much as 13.4 grams of protein per serving. Beans and peas are also easily accessible even in the most backward areas, and so vegans will usually have no trouble finding these.
One of the most popular sources of protein are also tofu as well as other products made from soy like soy yogurt, edamame, soy ice cream, soy nuts, soy cheese, and soy milk, which contain up to 7-10 grams of protein per serving. Aside from being a good protein source, tofu and soy products are also versatile foods that can be added to almost any dish without having an adverse effect on the taste.
Nuts, such as almonds, sesame seed, walnuts peanuts, cashews and sunflower seeds, are also excellent protein sources. Keep in mind however that nuts and seeds tend to be high in fat and so should be consumed only in moderate amounts or as a snack or a post-workout meal.
Some of the popular choices for vegetarians or newly-converted vegans who are still trying to get used to a no-meat diet are seitan, veggie burgers and other meat substitutes available in the market. Apart from satisfying your craving for a hearty and filling meal, these commercially available meat substitutes and veggie burgers are also packed with protein that the body needs in order to function well. If you are in a rush or just need a quick protein source, you can also drink protein shakes and supplements available in your local grocery store.