Protein sources for vegans and vegetarians - Docindia.org

Proteins and how Vegans and Vegetarians can get them:

Vegans are those people who do not consume foods that are derived from animals, whereas vegetarians only avoid animal foods such as fish, meat, and eggs. But, most of the protein that our body needs is indeed found in these food components. So, how can vegans and vegetarians get enough protein that is required in their bodies for maintaining healthy functioning?

If you are wondering this, you have come to the right place. This is because this article will give you a detailed guide of some of the most commonly available food components that vegans and vegetarians may consume, which will help them to get the required amounts of protein in their bodies to carry out all the necessary physiological functioning, aiding in healthy growth and development, and maintaining overall good health.

Protein diet for vegans and vegetarians: Here is what you must know

Both the vegan and the vegetarian diet can have their own types of health benefits, which help in terms of nutrients, reduced risks of health issues, weight loss, and so on. Many health care professionals and diet experts are, in fact, often known to recommend a diet that limits the consumption of meat or high sources of animal protein. But this may not be suitable for everyone.

Protein, on the other hand, is one of the major macronutrients that is required in the body not only for proper growth and development, but also for carrying out various important physiological functions to keep you healthy and free from diseases.

So, if you are a vegan or a vegetarian, you must have foods that can give you enough protein that you are lacking from animal-based protein sources. This is because, on one hand lack of proper protein will lead to problems in growth, development, and may cause other health disorders, and on the other side, going completely vegan or vegetarian can cause nutrient deficiencies, especially in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s.

In such cases, it is important to have substitute food items that can help to replenish all the necessary nutrients in your body when you are vegan or vegetarian.

List of protein sources for vegans and vegetarians:

Various types of food components are rich in high amounts of protein, which vegans and vegetarians can consume when they cannot get enough protein from animal-based food sources. Some such foods that are derived from natural sources and are still rich in protein and other nutritional components include the following:

1. Tofu, Edamame, and Tempeh:

These are protein sources that both vegetarians and vegans can consume. Besides being rich in protein (almost around 12–20 g of protein per 3.5 oz or 100 grams of serving), tofu also consists of high amounts of health-beneficial minerals such as iron, calcium, which are vital for your overall wellness.

Tempeh is another important food source for vegans and vegetarians. Besides having enough protein, it is rich in probiotics that can help improve your gut health. Tempeh is also a rich source of vitamin B complex and essential minerals such as magnesium and phosphorus.

Edamame can also be added to a vegan or a vegetarian diet, because it is rich in protein and can help to replenish other vital nutrients in the body, such as folic acid or folate, vitamin K, high fibre, and so that not only help in maintaining proper health, but can also improve healthy digestion.

2. Seitan:

This is quite a common protein source and a frequent choice of doctors for many vegetarians and vegans. Seitan is a kind of mock meat that consists of almost 25 grams of protein per 100 grams or 3.5 ounces, and thus it is often considered one of the richest plant-based protein sources. This is also recommended by some doctors as a wheat meat or wheat gluten. Besides these, seitan is rich in nutritional components, such as selenium. It also consists of other vital minerals such as iron, calcium, and phosphorus that are required for healthy growth and development of the bones.

3. Lentils:

Lentils are some of the most popular sources of plant-based nutrients that are recommended by various healthcare professionals. Besides being a healthy source of protein, it is also rich in fibre that helps in maintaining proper digestion. This fibre is also beneficial for better gut health as it helps in improving the gut microbiome. In fact, it can provide for almost half of your recommended daily fibre intake in a single cup, and thus, you can consider adding lentils to your vegan or vegetarian diet.

Besides this, the protein and the nutritional components in lentils can help to reduce the risks of developing various types of severe ailments, such as heart disease, diabetes, abnormal weight gain, and some types of cancer.

4. Different types of beans:

Beans are some of the richest sources of plant-based proteins that will help you stay healthy and derive necessary nutrients when you are following a vegan or a vegetarian diet. You can consider including different types of beans, such as black, pinto, kidney beans or even chickpeas that consist of high amounts of protein per serving. Apart from having high protein, these types of beans are also rich in necessary nutrients such as complex carbohydrates, along with high fibre, folic acid, and vital minerals such as phosphorus, potassium, manganese, and other key plant-based components.

5. Green peas:

Green peas can be a good addition to any food in your vegan or vegetarian platter. You can have them both raw or cooked. Green peas are also rich in high amounts of protein and can contribute high levels of fibre for better gut health and digestion as well. Apart from these, green peas are rich in essential nutrients such as vitamin B complex and vitamin C, K, plant-based components such as thiamine, folic acid, along with certain vital minerals required for healthy functioning of the body, such as iron, magnesium, phosphorus, zinc, and copper. Green peas can therefore be a healthy substitute option for those who do not get protein from animal-based food sources.

6. Amaranth and quinoa:

Amaranth and quinoa seeds can be good sources of natural protein for you’re your vegan and vegetarian diet. These are often referred to as the gluten-free grains that are recommended by many dietitians and health experts as pseudocereals.

Other than providing high amounts of protein to the body, the grains of amaranth and quinoa seeds can also add high fibre to your diet, which can aid in better gut movement and improve the health of your colon. These are sources of complex carbohydrates as well, which are also rich in vital nutrients such as iron, manganese, phosphorus, and magnesium.

7. Soy milk:

Milk is not consumed by those who follow veganism, because, even if it is vegan, it is derived from animals. So, for those who are vegans, soy milk is a good protein option. It is made from soybeans and can provide enough protein that is needed in your body. Besides protein, you are also likely to get necessary nutrients like calcium, vitamin D, and vitamin B12 from this milk.

Final Thoughts:

To conclude, it can be said that there are plenty of natural or plant-based food sources that vegans and vegetarians can add to their daily diet to ensure that they are not missing out the enough amount of protein that is required in the body.

Apart from the food sources mentioned above, you may also consider having protein-rich fruits and vegetables, different types of seeds such as chia seeds, nuts and nut butter, and so on. But before you start having these food components, it is always advisable to consult a health care professional to avoid side effects and allergic reactions from these foods.