The Best Vegan Sources of Protein

Vegan Diet, PRotein Source, Healthy food, foodology, fit food

With more and more people leaning toward a plant-based diet for a healthy lifestyle, it is important to maintain a balanced diet that gives your body all the nutrients it needs. Here is a list of some of the best vegan sources of protein to include in your diet.

Complete Guide to Vegan Protein Source by Obesity Doctor

Vegan Protein based sources

Necessity of Protein

Protein is an essential part of our nutrition, making up about 17% of the body’s weight and it is the main component of our muscles, skin, and internal organs, especially the heart and brain, as well as our eyes, hair, and nails. Our immune system also requires protein to help make antibodies that are required to help fight infections, and protein also plays a role in blood sugar regulation, fat metabolism, and energy function. (Source)

Protein foods actually break down into 22 naturally occurring amino acids, which are known as the building blocks of protein. Of these, nine are known as essential amino acids, which means we must get them from food, as the body cannot make them itself.

Protein is also a good source of a range of vitamins and minerals such as zinc and vitamin B. As a vegan, it’s important that all these amino acids are included in the diet to provide optimum nutrition.

The key to getting the right amount of protein, and all the necessary amino acids, is to prepare a balanced meal combining different grains with different vegetables and pulses such as beans and rice, or tofu with broccoli. Variety is key when it comes to being vegan, and not using substitute products such as vegan cheese to make up for any deficiency as they are technically processed foods and offer a little health benefit.

The right amount of protein for an individual

The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day. (Source)

Is eating excess protein healthy?

There is some evidence to suggest that eating too much protein may be bad for you, but this typically relates to diets high in animal proteins such as dairy and red or processed meats. A prolonged intake of high amounts of protein was once thought to contribute to bone loss and kidney damage. However, studies now suggest that in otherwise healthy individuals there is little evidence of this effect. A high-protein diet does appear to be a problem for those with an existing condition or kidney dysfunction, but in otherwise healthy people, including the elderly, higher protein intakes may actually be beneficial by helping to prevent muscle loss.
Little research has been conducted into any risks associated with high-protein vegan diets, although it is always important to ensure that there is variety and that attention is paid to vitamin and mineral requirements, especially in pregnancy.(source)

Can you get enough protein as a vegan athlete?

Being vegan can have its challenges for athletes and those who exercise, as it is important to ensure there is adequate energy and protein, and omega-3 fatty acids, as well as some key nutrients such as vitamin B12, zinc and iron, as well as calorie intake.
A recent study by the Journal of the International Society of Sports Nutrition found that vegan diets can be more difficult to maintain and that there may be some issues around digestion and absorption of key nutrients, but with careful management and some supplementation, a vegan diet 'can achieve the needs of most athletes satisfactorily.

High-protein Vegan Foods

Plant foods can be a great source of protein and of real benefit in helping to reduce animal proteins in the diet whether you are an omnivore, vegetarian or vegan.

1. Quinoa

Quinoa is a seed and you can find white, red, black, or mixed varieties – 100g of quinoa (cooked weight) will provide almost 4g of protein, but it's also known as a complete protein which means it contains all 22 amino acids, making it a great alternative to carbohydrates such as rice and couscous.

2. Pulses

A pulse is actually an edible seed that grows in a pod, and this, therefore, includes all beans, peas, and lentils. These make a great, low-fat, and affordable source of plant protein and provide plenty of variety. Different pulses include:

Lentils
Chickpeas
Garden peas
Beans, including black-eyed, pinto, butter, cannellini, soya, edamame, and kidney
Baked beans do count as a good source of protein but keep an eye on the salt content

3. Tofu

Tofu, or bean curd, is derived from soya and just 100g of tofu provides 8g of protein. Tofu is very versatile as it can be cooked in many ways, including baking and stir-frying, as well as blending into soups to make them creamier and higher in protein.

4. Nuts and seeds
Nuts and seeds are again very versatile and can be used with meals or as a snack to ensure adequate protein, and energy is maintained throughout the day. Some of the best nut and seed proteins include:

Hemp seeds
Ground linseed
Almonds
Walnuts
Pumpkin seeds
Pistachios
Cashew nuts
Brazil nuts

Look out for peanut butter and nut butters, too, as another convenient protein source, but read the label to make sure they are 100% nuts and have no added oils, salt or sugars. One heaped tablespoon of smooth peanut butter provides just over 3g of protein.

5. Chia seeds
Just one tablespoon of chia seeds will provide almost 2g of protein, and they can be used in breakfasts, sprinkled over salads and soups, or as a healthy, protein-rich dessert. They also work as an excellent replacement to egg in vegan cooking as they are hydrophilic and will therefore expand when soaked in water for about 20 minutes.

6. Buckwheat
Buckwheat is actually a seed that is high in both protein and fibre, with 100g providing about 5g of protein, and it's also gluten-free. Buckwheat is becoming increasingly popular and can be found as flakes, groats, pasta and flours, making it an excellent addition to a vegan diet.

7. Oats
While oats are a complex carbohydrate, providing slow energy release, they are also an excellent source of protein packing 10g per 100g.

8. Brown and wild rice
While primarily a carbohydrate, brown and wild rice does contain adequate levels of protein, around 4g per 100g, and they’re also a great source of fiber.

9. Other grains
Some slightly lesser-known grains can also be used to bump up your protein: