When it comes to fueling your body, protein is a key macronutrient that plays a critical role in supporting muscle growth and repair, as well as maintaining a healthy immune system. For people following a vegan diet, which excludes all animal products, including meat, eggs, and dairy, it’s essential to know how to get enough protein from plant-based sources.
Myths and Facts About Vegan Protein
There are some common myths about protein and vegan diets. Some people believe that you can’t get enough protein from plants or that you need to eat large amounts of food to meet your protein needs. Let’s debunk some of these myths:
- Myth: You can’t get enough protein from plant-based foods.
- Fact: There are plenty of plant-based foods that are high in protein. You don’t have to eat huge quantities of food to get enough protein.
- Myth: Protein from plants is not as effective as protein from animal sources.
- Fact: The body absorbs protein from plant-based foods just as efficiently as it does from animal sources. The key is eating a variety of plant-based protein sources throughout the day.
So, if you’re vegan or just looking to incorporate more plant-based foods into your diet, here are some of the best vegan protein sources to try.
Soy-Based Protein Sources
Soybeans are one of the most popular vegan protein sources, and there are many ways to enjoy them. Here are some options:
- Tofu: This versatile food can be used in savory or sweet dishes. It’s nutrient-dense and a good source of calcium and iron.
- Tempeh: This is a fermented soy product that originated in Indonesia. It has a nutty flavor and a chewy texture. Tempeh is high in fiber and protein.
- Edamame: These are fresh soybeans that are still in the pod. They’re typically steamed and lightly salted. Edamame is high in fiber and a good source of protein and other essential nutrients.
- Soy milk and other soy-based products, like yogurt and cheese, are also good options for getting plant-based protein.
One cup (246 grams) of cooked soybeans provides about 29 grams of protein.
Legumes: A Powerhouse of Protein
Legumes are another fantastic source of plant-based protein. They’re also high in fiber and rich in other essential nutrients. Some popular legumes include:
- Lentils: These tiny powerhouses are packed with fiber and minerals like iron and magnesium. They cook quickly and can be used in salads, soups, and stews.
- Chickpeas (Garbanzo beans): These are a staple in many plant-based diets. They’re versatile, filling, and high in protein. Chickpeas are great in salads, hummus, and stews.
- Black beans: These are a nutrient-rich and budget-friendly option. They’re high in protein and fiber, making them a filling and satisfying choice. Black beans are great in burritos, tacos, and chili.
- Peanuts and peanut butter are also considered legumes. They’re a convenient and delicious way to get protein and healthy fats in your diet.
One cup (205 grams) of cooked lentils provides about 18 grams of protein.
Grains and Pseudo-Grains
Grains and pseudo-grains are another source of plant-based protein. Here are some options:
- Quinoa: This is a complete protein source, meaning it contains all nine essential amino acids. It’s also high in fiber, iron, and magnesium. Quinoa is a great base for salads, bowls, and can be used in baking.
- Buckwheat: Despite its name, buckwheat is actually gluten-free and a nutritious option. It’s high in fiber, protein, and antioxidants. Buckwheat can be used in savory dishes like kasha varnishkas or in sweet dishes like pancakes and crepes.
- Oats: These are a versatile and filling option. One cup (191 grams) of cooked oats provides about 11 grams of protein.
- Brown rice: This is a staple grain in many diets. It’s high in fiber and provides a steady source of energy. One cup (185 grams) of cooked brown rice provides about 5 grams of protein.
Nuts and Seeds: Nutrient-Dense Protein Powerhouses
Nuts and seeds are another great option for getting plant-based protein. Here are some high-protein options:
- Almonds: These are high in protein and healthy fats. One ounce (28 grams) of almonds provides about 6 grams of protein.
- Chia seeds: These are packed with omega-3s and protein. One ounce (28 grams) of chia seeds provides about 4 grams of protein.
- Hemp seeds: These are a complete plant-based protein source. One ounce (28 grams) of hemp seeds provides about 11 grams of protein.
- Pumpkin seeds: These are crunchy, protein-rich, and a good source of fiber. One ounce (28 grams) of pumpkin seeds provides about 5 grams of protein.
Protein-Rich Vegetables and Leafy Greens
While most people think of beans, lentils, and nuts when it comes to plant-based protein sources, vegetables and leafy greens can also contribute to your protein intake. Here are some options:
- Spinach: This leafy green is high in protein, fiber, calcium, and iron. One cup (30 grams) of cooked spinach provides about 5 grams of protein.
- Broccoli: This is a versatile and protein-packed vegetable. One cup (91 grams) of cooked broccoli provides about 5 grams of protein.
- Asparagus: This is a protein-rich and fiber-filled option. One cup (134 grams) of cooked asparagus provides about 6 grams of protein.
- Potatoes: This humble vegetable is a surprisingly good source of protein. One large (173 grams) baked potato provides about 4 grams of protein.
One cup (30 grams) of cooked spinach provides about 5 grams of protein.
Combining Plant-Based Proteins for a Complete Amino Acid Profile
While many plant-based proteins are complete proteins, meaning they contain all the essential amino acids your body needs, some are not. However, if you combine different plant-based protein sources throughout the day, you can get the complete range of essential amino acids your body needs.
For example, eating beans and rice together provides a complete protein source. This concept is known as “complementary proteins.”
Here are some other plant-based protein sources that are good complements to each other:
- Peas and rice
- Lentils and rice
- Chickpeas and whole wheat bread
- Quinoa and black beans
Aim to include a variety of plant-based proteins throughout the day to ensure you’re getting all the essential amino acids your body needs.
Supplementing with Plant-Based Protein Powders
If you find it challenging to get enough protein from whole foods alone, you may want to consider supplementing with a plant-based protein powder. There are many options, including:
- Pea protein powder
- Hemp protein powder
- Rice protein powder
Choose a plant-based protein powder that is free of added sugars and artificial sweeteners. You can add it to smoothies, oatmeal, or use it in baking.
Conclusion
There are many plant-based protein sources to choose from, so you don’t have to limit yourself to just beans and lentils. From tofu and tempeh to quinoa and nuts, there are plenty of delicious and nutritious options to help you fuel your body with the essential nutrients it needs.