The 15 Best Plant-Based Protein Sources For Vegans
🥦🍏🍅🫑🥬 Vegans can easily obtain enough protein from plant-based sources. While animal proteins are considered "complete," plant-based proteins can be just as good with proper planning. It's important for vegans to consume a variety of protein sources to ensure they get all the essential amino acids. Combinations like rice with beans or flatbread with lentil dahl can provide complementary amino acids. However, it's not necessary to eat complementary proteins in every meal; consuming them within the same day is sufficient. Some plant foods like quinoa and soy are complete proteins, containing all essential amino acids.
The amount of protein needed varies, but most adults require 0.75 grams per kilogram of body weight daily. Protein requirements increase during pregnancy and lactation. The Dietary Guidelines for Americans suggest that adults consume 10-35% of their daily calories as protein. For individuals building muscle mass, the International Society of Sports Nutrition recommends 1.4-2 grams per kilogram of body weight daily. However, higher protein intakes may have positive effects on body composition in resistance-trained individuals. It's important to note that long-term consumption of very high protein intakes may have health risks.
For vegans looking to maximize their protein intake, soy products like tofu, edamame beans, and tempeh are excellent options. Other plant-based protein sources include lentils, chickpeas, oats, hemp seeds, grains like brown bread and oatmeal, nuts such as almonds and walnuts, quinoa, broccoli, mushrooms, peas, and tahini. Seitan, made from vital wheat gluten, is a high-protein plant-based meat alternative. It's essential for vegans to consume a variety of healthy whole foods to meet their protein requirements and optimize their health.
By @plantbasednews
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