As long as everyone keeps demanding, protein will be the talk of the town. In modern-day conversations, it has to be the black hole of vegan diets. But does it have to be this complex?
Quite simply put, vegan diets comprise plenty of protein sources. One should not fret over protein deficiency with the lack of meal variation. When whole foods are repeated, protein gets into regulation and fulfills the daily requirements. It’s as easy as it comes. Regulation is a straightforward answer to all the omnivores wondering where vegans get their abundant protein intake.
While it is evident that users usually consume animal products as their forefront protein sources, several vegan protein sources exist. Talk about applications and tastes, and there are plenty in the market. It does not end there; plant-based protein is adequate when it comes to quenching a healthy body’s protein needs.
Fortunately, despite numerous option restrictions, there are many scrumptious, high-protein alternatives vegans can integrate into their diet and lifestyle. Undoubtedly, such a diet tends to demand precise planning initially. But as you move in circles and research, everything falls into place.
To understand anything else, acknowledge how much protein is sufficient.
How much protein do I need?
Protein deficiency usually is not included in the list of issues in first-tier nations. Besides, that’s not to state protein is not at all essential. Even though it’s imperative to optimum health and life, industrialized countries emphasize issues that do not affect them directly.
Having said that, America’s protein obsession is similar to Southern Californians’ obsession with hypothermia. It might not be out of the question on a cold winter night, but it’s improbable.
Concerning the majority of consumers, it’s not essential to take note of the protein intake. However, if you are one of the curious ones, it’s pretty simple to calculate. According to the suggested daily intake, you can consume 0.36g of protein per pound of your body weight.
In simple terms, multiply your body weight by 0.36. The results would be a figure of protein grams you must consume daily.
Note: the formula applies to average individuals who exercise occasionally.
On the other hand, people who are relatively more active in the field or who exercise at high intensity must aim for 0.6-0.7 grams of protein per pound. Remember, this is not a hard and fast rule but a general guideline.
And, if you’re going vegan, let’s refer to the rundown and understand five protein alternatives.
1. Soy Products
Did you know soybeans are an abundant protein source, enabling brands like U.S. Soy to represent a positive global impact of soy grown in the United States?
This implies soy offers your body all the necessary amino acids. Speaking of which, mentioned are a few soy products to begin with:
Tempeh and Tofu
Tofu and tempeh comprise approximately 17-22 grams of protein per one-and-a-half-cup serving. Not only are they highly nutritious, but they also deliver an excellent taste and texture to any dish. While someone can easily mash tofu with a fork, you can buy a firm one to replace meat-like products.
Are you fanatical enough about meat alternatives? Consider getting your soy servings the way they tend to appear directly from the soybean and are still maintained in the pod. You can efficiently serve boiled edamame hot or cold, containing nearly 10 grams of protein for every ⅔ of a single cup.
You can even try incorporating edamame as a snack substitute. Or perhaps as an appetizer or simply added to pasta or salads with no shell.
Many vegans and vegetarians already know about Seitan. Unlike most soy-based mock meats, Seitan resembles the texture of meat when cooked. Also reckoned as wheat gluten or meat, this alternative comprises approximately 25 grams of protein for every 3.5 ounces. This only adds to the Seitan’s protein figures.
In addition, it’s an ideal source of selenium and comprises meager traces of calcium, iron, and phosphorus.
3. Nuts and seeds
Talk about nuts and seeds, and you’ll always back their nutritional versatility. If you weren’t aware of them, here are a few:
- Ground linseed – 3 grams per heaped tablespoon
- Hemp seeds – 5 grams per heaped tablespoon
- Walnuts – 3 grams of protein for every three whole walnuts
- Almonds – 3 grams of protein for every five
- Pistachios – over 1 gram of protein for every ten
- Pumpkin seeds – 4 grams per tablespoon
4. Plant-based milk
The updated dietary guidelines state fortified milk to be as nutritious as cow’s milk. This is a piece of important news for every vegan. Cow’s milk comprises 8 grams of protein, which is considered to be true. However, this is the same with soy milk.
On the other hand, pea milk contains approximately 8 grams, while a few big names like Silk and Califia Farms fortify their milk with relatively more protein.
5. Nutritional yeast
Ever heard of Saccharomyces cerevisiae yeast’s deactivated strain sold in the market as a yellow powder or flakes? If the answer’s a negative, it has a cheesy taste, making it famous in recipes such as scrambled tofu or mashed potatoes.
Approximately 15 grams of this nutritional yeast can offer 2-3 grams of fiber and 8-9 grams of savory protein. Ultimately, remember that not every form of this yeast is fortified. So, always scan the label diligently.
The bottom line
Replacing animal protein with a plant-based protein alternative can reap multiple advantages. From alleviating the risk of strokes and heart diseases to maintaining a healthy gut, substitutes like soy, lentils, nuts, and seeds are ideal vantage options for vegans.