Seitan is a popular protein source for many vegetarians and vegans. It's made of gluten, the main protein in wheat. Complete protein · Is seitan (vital) wheat gluten?. Here are 18 plant foods that contain a lot of protein per serving.
In addition, studies suggest that vegan diets are more effective at helping people lose weight than many other diets, including the Mediterranean diet (9, 10, 1). Plant-based diets are also linked to several other health benefits, such as lower blood pressure, better regulated blood sugar levels and a healthier heart (17, 18, 19, 20). Because of this, several health organizations recommend increasing the amount of plant-based proteins in our diets (21, 22, 2) Poorly planned or highly processed vegan diets can also increase the risk of nutrient deficiencies, especially vitamin B12, iodine, iron, calcium, zinc and long-chain omega-3s (26, 27, 2). The remaining 11 are considered non-essential, since the body can produce them from the 9 essential amino acids.
Also known as wheat meat or wheat gluten, it contains approximately 25 grams of protein per 3.5 ounces (100 grams), making it one of the richest plant-based protein sources available (3). Seitan is also a good source of selenium and contains small amounts of iron, calcium and phosphorus (3). Seitan can be fried, sautéed and even grilled, making it easy to add to a variety of recipes. However, because it contains wheat, people with gluten-related disorders should avoid eating seitan.
With 18 grams of protein per cooked cup (198 grams), lentils are a great source of protein (1.Lentils are also a great source of fiber, providing more than half of the recommended daily intake of fiber in a single cup (198 grams) (40). Half an ounce (16 grams) of this complete source of plant-based protein provides 8 grams of protein and 3 grams of fiber (4.Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese and all the B vitamins, including vitamin B12 (4). Green peas contain almost 9 grams of protein per cooked cup (160 grams), which is equivalent to just over a cup (237 ml) of cow's milk (58.5.5 A, 2 tablespoons (14 grams) a serving provides 8 grams of complete protein, in addition to covering 22% of the daily iron requirements and 95% of the daily copper requirements (60). According to some laboratory and animal studies, phycocyanin, a natural pigment found in spirulina, also appears to have powerful antioxidant, anti-inflammatory and anti-cancer properties (61, 62, 6).
However, keep in mind that soy milk and soy don't naturally contain vitamin B12, so I recommend choosing a fortified variety. A cooked cup (164 grams) provides nearly 7 grams of protein, plus healthy amounts of fiber, manganese, magnesium, copper, phosphorus and B vitamins (7). With 5 grams of protein and 10 grams of fiber per ounce (28 grams), chia seeds definitely deserve a spot on the list of the top plant-based proteins (8). Although technically a grain, sweet corn is another common food that contains almost as much protein as these protein-rich vegetables (10).
mycoprotein safety concerns related to food allergies, research shows that reactions are very rare (11). Protein deficiencies among vegetarians and vegans are rare, especially among those who follow a well-planned, healthy diet (11). Although people wonder where vegetarians get their protein from, it's not difficult to meet the amount required in a vegetarian diet. According to dietary guidelines, women need 46 grams of protein and men need 56 g of protein.
However, the amount you need may vary depending on your activity level, age, and other factors. Yes, the vegetarian protein list goes far beyond tofu (which has about 9 grams per 3-ounce serving, for the record). Check out some of these protein-rich vegetarian foods to add to your diet. Greek yogurt, 23 g of protein per cup Greek yogurt is delicious when added to smoothies, topped with fruit and granola as ice cream, and used as a substitute for sour cream in tacos or sauces.
It also provides healthy calcium and probiotics for the intestine. Choose plain yogurt instead of flavored varieties to save on added sugar. Lentils are an inexhaustible source of protein in a small package. Not only do they provide vegan protein, but half a cup of cooked lentils also provides you with 8 grams of fiber.
Fiber is good for your heart, helps keep you full and can keep your weight under control. Chia seeds, 3 g of protein per 1 tablespoon Like hemp, chia seeds are rich in nutrients. They provide protein, fiber and omega-3s. You can mix them into smoothies, make chia seed jam for toast and bake with them.
Learn more about what makes chia seeds so good for you. Quinoa, 8 g of protein per cup (cooked) Quinoa is unique among vegetable proteins because it contains all nine essential amino acids, which makes it a complete protein (something that most plant-based proteins don't have). A cup of cooked quinoa also has 5 grams of fiber. Quinoa is rich in magnesium, phosphorus, manganese, zinc, iron, thiamine and folic acid.
And as an added benefit for people with celiac disease or gluten sensitivity, quinoa is gluten-free. Hemp seeds, 4 g of protein per 1 tablespoon In addition to being a good source of protein, hemp seeds are rich in omega-3 fatty acids. They are delicious sprinkled on milkshakes and bowls of smoothies or oatmeal. Like lentils, beans provide fiber, a nutrient that most of us don't get enough of.
They're also an affordable and easy way to add protein to sauces, tacos, salads and soups. In addition, beans are a plant-based source of iron. You'll find them on most sushi restaurant menus and in the freezer section of most grocery stores. You can buy them with shell or without shell.
They are an excellent alternative to tofu, as they add a touch of crunch to salads, stir-fries and cereal bowls. Green peas, 8 g of protein per cup of peanut butter, 7 g of protein per 2 tablespoons of almonds, 6 g of protein per ounce of eggs, 6 g of protein per large egg. Some plant-based foods with the highest protein content are beans and legumes, which you can mix in salads or in salad dressings, sauces or sauces. The following soy products are excellent sources of plant-based protein that you can use as a substitute for red meat, chicken, or fish.
Discover the best plant-based protein sources to increase your intake as a vegan, including legumes, tofu, quinoa, nuts and seeds, cereals and vegetables. Protein is an essential part of our nutrition, accounting for approximately 17% of body weight and is the main component of our muscles, skin, internal organs, especially the heart and brain, as well as our eyes, hair and nails. Our immune system also needs proteins to help produce the antibodies needed to help fight infections, and proteins also play a role in blood sugar regulation, fat metabolism, and energy function. Protein foods are actually broken down into 22 natural amino acids, which are known as the building blocks of protein.
Of these, nine are known as essential amino acids, which means that we must obtain them from food, since the body cannot produce them on its own. Protein is also a good source of a variety of vitamins and minerals, such as zinc and B vitamins. As a vegan, it's important that all of these amino acids are included in the diet to provide optimal nutrition. The key to getting the right amount of protein and all the amino acids needed is to combine different cereals with different vegetables and legumes, 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 compensate for any deficiency, since they are technically processed foods and offer few health benefits. The reference nutrient intake (RNI) for an average adult is set at 0.75 g of protein per kg of body weight per day. Therefore, an adult weighing 60 kg needs 60 x 0.75 g per day, which is equivalent to 45 g. A person weighing 74 kg would need 74 x 0.75 g per day, which is equivalent to 55 g.
Being vegan can have its challenges for athletes and those who exercise, as it's important to ensure that there is enough 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. Quinoa is a seed and you can find it in white, red, black or mixed varieties. 100 g of quinoa (cooked) provides almost 4 g of protein, but it is also known as complete protein, which means that it contains all 22 amino acids, making it an excellent alternative to carbohydrates such as rice and couscous. Discover the health benefits of quinoa.
Tofu, or bean curd, is derived from soy and just 100 g of tofu provides 8 g of protein. Tofu is very versatile, since it can be cooked in many ways, such as baking and sautéing it, as well as mixing it into soups to make them creamier and richer in protein. Learn more about the health benefits of tofu. Also look for peanut butter and nut butters as another convenient source of protein, but read the label to make sure they're 100% nuts and have no oils, salt, or added sugars.
A full spoonful of soft peanut butter provides just over 3 g of protein. Learn more about the health benefits of chia seeds. Buckwheat is actually a seed rich in protein and fiber, with 100 g providing approximately 5 g of protein, and it also contains no gluten. Buckwheat is becoming increasingly popular and can be found in the form of flakes, grains, pasta and flours, making it an excellent addition to the vegan diet.
While oats are a complex carbohydrate that provides a slow release of energy, they are also an excellent source of protein with a content of 10 g per 100 g. Learn more about the health benefits of oats. While they are mostly carbohydrates, brown rice and wild rice contain adequate levels of protein, around 4 g per 100 g, and are also an excellent source of fiber. A Balanced Diet for Vegans What is a plant-based diet? How to become vegan 5 vegan ingredients you've never heard of More health & nutrition tips Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in personalized nutrition & Nutritional therapy.
He is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. For the past 15 years, she has collaborated as an author on several publications on nutrition and cooking, including BBC Good Food. Your first 5 numbers for only 5€ and don't miss out on our best recipes. There are other plant-based foods that also contain significant amounts of protein that you might consider including in your diet.
There is some evidence to suggest that eating too much protein may be bad for your health, but this is generally related to diets rich in animal proteins, such as dairy and red or processed meat. Plant foods can be a great source of protein and a real benefit by helping to reduce animal proteins in the diet, whether you're an omnivore, vegetarian or vegan. That said, certain plant foods contain significantly more protein than others, and both new and old studies suggest that high-protein diets may promote muscle strength, fullness and weight loss (5, 6,. Whether you're following a vegan or vegetarian diet, there are plenty of protein-rich foods you can use to increase your protein intake.
Quinoa is unique among vegetable proteins because it contains all nine essential amino acids, making it a complete protein (something that most plant-based proteins don't have). In fact, even beef, which is advertised as the best source of protein by default, only contains 26 grams per 100 g. One of the main concerns that vegans may have is how to get their protein when they don't consume what many consider traditional sources of protein. .