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In this era, with the introduction of environmental and ethical awareness, ‘n’ number of people are considering the idea of going vegan. Although, It might be challenging to eliminate dairy and meat food items from the diet. However, turning vegan is a choice and there are many vegan protein foods too available to complete the nutritional value in the body.
Converting to vegan many people also think that an individual will get enough nutrients from their diet. But contrary to this popular belief, vegan diets also can provide enough nutrients. On the other hand, there are various vegan foods rich in protein even some provide complete proteins, which even meats lack.
So, getting in-depth knowledge about protein sources in a vegan diet is a very important factor while following it. So, let’s learn more about the significance of protein-rich foods in a vegan diet.
Vegan Meaning in Hindi: शाकाहारी
What Do You Understand by Vegan/Veganism?
By a different definition, firstly, veganism is a way of living in which people seek to exclude all forms of exploitation, and cruelty to, animals for food, clothing, or any other purpose. Veganism also promotes the development and use of animal-free alternatives for the benefit of animals the environment and humans.
Therefore, in a healthy way, it denotes the practice of disbursement with all products extracted wholly or partly from animals.
Why Is Protein Important for Your Body?
Protein is indeed important for the body to maintain health and function properly. More than 15,000 different bacteria reside in the body that includes your muscles, organs, bones, tissues, scalp, and epidermis. Additionally, protein is important for the processes that give you energy.
Also, it is essential to incorporate appropriate protein sources into your diet daily. However, this is because protein helps your body in critical processes.
Vegan Protein Foods for Vegetarians
When we think of protein, we may think of steak or chicken which is partially true. But there are several plant foods that have much more protein than others. Hence, many studies indicate that diets rich in protein enhance the sensation of fullness, muscular strength, and weight reduction.
Top 6 Vegan Protein Foods
Without delay, here are a few vegan foods filled with protein:
1. Soya Chunks
- Firstly, soya chunks have a high protein content and have the potential to compensate for the amount of protein present in eggs, meat, and milk.
- Chunks are extensively consumed for building muscles and losing weight due to the enrichment of calcium content.
- It also enhances bone health and eases digestion and are enriched with vitamin A and C.
Soya Chunk Nutritional Value:
Uncooked soya chunk: Per 100 gm serving.
| Nutrients | Value |
| Protein | 52 gm |
| Carbs | 33gm |
| Fat | 0.5gm |
Note: Excess use of soya chunks can also increase the estrogen level in the body.
2. Soybean
- Soybean is one of the most protein-rich sources of all time, so it is important to include them in your diet. It is particularly used for making other fermented soy foods.
- Also, Soybean is beneficial in reducing the risk of various cardiovascular diseases and is associated with high fiber content.
Soybean Nutrition:
Soybean: Per 100 gm serving.
The nutritional composition of soybean per 100g serving, following the format suggested by C. Gopalan:
| Nutrient | Amount |
| Protein | 36 g |
| Fat | 18 g |
| Carbohydrate | 30 g |
| Fiber | 9 g |
| Energy | 375 kcal |
3. Lentils (Vegan Protein Foods for Vegetarians)
- Lentils are also commonly known as dal in India, and they vary in size and color. Thus, lentils are a good source of food in a vegetarian protein diet as they contain fibers, antioxidants, and minerals that help healthy bacteria to expand in the gut thereby helping in cell repair.
- However, including lentils regularly in your diet can lead to a high-protein diet as they are pulse grains that are included in the legume family. Also, lentils benefit an individual in many aspects such as it can reduce the risk of cancer and other heart diseases.
Lentils Nutrition: Here below are the nutrition values of different lentils. So, let’s find out.
Green Lentil or moong Dal: Per 100 gm.
Here’s the nutritional content of green lentils (moong dal) per 100g serving based on C. Gopalan’s data:
| Nutrient | Amount |
| Calories | 347 kcal |
| Protein | 24 g |
| Fat | 1.2 g |
| Carbohydrates | 63 g |
| Fiber | 16.3 g |
Red Lentil or Masoor Dal: Per 100 gm.
The nutritional composition of red lentils (Masoor dal) per 100 grams, following the format typically provided by C. Gopalan:
| Nutrient | Amount |
| Energy (kcal) | 353 |
| Protein (g) | 25.8 |
| Fat (g) | 1.2 |
| Carbohydrate (g) | 59.8 |
| Fiber (g) | 1.5 |
| Calcium (mg) | 37 |
Black Lentil or Urad Dal: Per 100 gm.
The nutritional content of black lentils (Urad Dal) per 100g serving according to C. Gopalan:
| Nutrient | Amount |
| Calories | 341 kcal |
| Protein | 24.5 g |
| Fat | 1.5 g |
| Carbohydrates | 59.6 g |
| Fiber | 18.3 g |
| Calcium | 138 mg |
Pigeon Pea or Toor/Arhar Dal: Per 100 gm.
| Nutrient | Amount |
| Energy | 343 kcal |
| Protein | 22.3 g |
| Fat | 1.6 g |
| Carbohydrates | 60.9 g |
| Fiber | 15.2 g |
| Calcium | 130 mg |
Cowpea or Lobia: Per 100 gm.
The nutritional composition of cowpea or lobia per 100g serving:
| Nutrient | Amount (per 100g) |
| Calories | 336 kcal |
| Protein | 23.52 g |
| Fat | 1.60 g |
| Carbohydrates | 60.50 g |
| Fiber | 10.6 g |
| Calcium | 192 mg |
4. Legumes (Vegan Protein Foods for Vegetarians)
Varieties of beans like kidney beans, chickpeas, etc., fall under the category of legumes. Legumes have a high protein value concerning the nutritional profile. They are also considered a powerhouse of protein.
- Chickpeas: With tasty flavor chickpeas are versatile and can be included in a variety of dishes for example salads. Also, consuming chickpeas in a regular diet aid in maintaining blood pressure, decreasing cholesterol levels, and reducing fat.
Macro-nutritional Profile Of Chickpeas: Per 100 gm
| Nutrients | Value |
| Protein | 19 gm |
| Carbs | 62.9 gm |
| Fat | 6 gm |
- Moong Beans (Green Moong Dal): These beans are a good source of protein and are also rich in iron and fiber. Meanwhile, mung beans play a major role in aiding health issues like cholesterol and blood pressure hikes. Also, these beans are good for losing weight and enhancing digestive health.
Moong Beans Nutrition: Per 100 gm.
| Nutrients | Value |
| Protein | 24 gm |
| Carbs | 63 gm |
| Fat | 1.2 gm |
- Kidney Beans: These beans are shaped like kidneys and are red in colour. Also known as rajmah. Usually, kidney beans are creamy in texture and are also known as an excellent plant-based protein source. Also, these beans are associated with the promotion of colon health and the moderation of blood sugar levels.
Kidney Beans Nutritional Value: Per 100 gm.
| Nutrients | Value |
| Protein | 17.3 gm |
| Carbs | 60 gm |
| Fat | 5 gm |
5. Oats (Vegan Protein Foods for Vegetarians)
Oats are delicious and also contain high-quality protein foods. It also contains a huge amount of magnesium, calcium, phosphorus, zinc, and other vitamins. Moreover, oats lower cholesterol level and help in reducing the risk of heart problems. Also, it can be included in oatmeal or simply consumed with honey, milk, and almonds. Additionally, almond benefits a lot in your weight loss journey.
Oats Nutrition Facts: Per 100g
| Nutrients | Value |
| Protein | 16.9 gm |
| Carbs | 67.7 gm |
| Fat | 6.5 gm |
6. Brown Rice
Brown rice makes good protein-rich vegan diets. It also contains vitamin B and antioxidants. Moreover, brown rice helps in lowering the cholesterol level along with the supply of plenty of minerals and vitamins. Brown rice also prevents weight loss and maintains blood sugar levels. However, brown rice has a tendency to enhance the functioning of the heart, liver, and kidney.
Brown Rice Nutrition: Per 100 gm
| Nutrients | Value |
| Protein | 2.6 gm |
| Carbs | 24 gm |
| Fat | 1.8 gm |
High Protein-Rich Fruits and Vegetables
Firstly, in all fruits and vegetables, small amounts of proteins are present. With this in mind, people often enjoy fruits and vegetables raw, cooked, or blended into smoothies and sauces. Further, you can also enjoy them at any meal or snack.
Similar serving sizes of high-protein fruits and veggies pack the following amounts of protein
| Fruits/ Vegetables | Protein |
| Broccoli (1 raw cup or 90 grams) | 2.5 grams |
| Banana (1 fruit, 125 grams) | 1.5 grams |
| Blackberries (1 cup or 145 grams) | 2 grams |
| Spinach (3 raw cups or 85 grams) | 2 grams |
| Sweet Potato (1 medium-sized, cooked, 150-gram potato) | 2 grams |
| Guava (1 cup or 165 grams) | 4.5 grams |
Vegan Diet for Weight Loss
Technically, it is possible to get enough nutrients in a vegan diet by eating a rich number of nutritious foods and fortified vegan products further. But if an individual is following a vegan diet, then consider taking a proper diet to make sure you’re getting the right nutrition.
Tips to promote weight loss using a vegan diet
- Load Up on plant-based protein
Adding a source of plant-based protein like lentils, beans, seeds, and also tofu aids you to keep you feel full. So, always try to include plant-based protein in your diet.
- Keep Away Ultra-Processed Vegan Food
Just because a process’s product is vegan doesn’t mean it’s a nutritious choice. So, always limit your intake of ultra-processed vegan foods like cookies, fast food, and candies.
- Eat Veggies and Fruits
Also, veggies and fruits are full of essential nutrients like vitamins, fiber, and minerals. So, add fresh fruits and veggies to your regular diet and snacks to boost your nutrient intake.
Bottom Line
Generally, people have the misconception that vegans don’t have sources for proteins. But it is not true. Therefore, there are few food items that contain complete proteins, some have antioxidant and anticancer properties. In addition, some have crucial vitamins and minerals. Therefore, without worry, you can enjoy the nutrient benefits present in the vegan diet by simply adding these above-discussed foods to your regular diet.
Frequently Asked Questions
Q. How Do Vegans Get a High Amount of Protein?
Ans. Vegans should always focus on plant foods that have a lot of protein and also low to moderate amounts of carbohydrates. Also, make sure to stay away from processed foods with added sugar.
Q. Is Honey Vegan?
Ans. No, honey is not vegan food because it is produced by bees. But many veganism who are otherwise vegan will eat honey on occasion because its production is not associated with the cruelties that are widespread in farms and slaughterhouses.
Q. Can a Vegan Get a Sufficient Amount of Protein?
and. Yes, obviously there are plenty of delicious vegan foods that are rich in protein. Including foods like tofu, nuts, and beans will greatly increase your overall protein intake.
Fun Fact
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Contact Us Today
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Disclaimer
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Thus, eat healthy, and live healthy. And enjoy a long happy life.
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