5 Foods That Are High In Protein And Should Be Considered On A Vegan Diet


high protein vegan diet

Protein helps heal muscle and tissues, building new tissue and promoting muscle growth. High protein also plays an important role in maintaining healthy skin, hair and nails.

Soy

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Those who follow a vegan high protein vegan diet usually choose soy as a replacement for meat and eggs. Rich with protein and rich in amino acids, soy is used as a base for sauces and dressings. Unlike other legumes, soy does not have to be washed or cooked. As a matter of fact, soy can be eaten raw. If you are concerned about the chemicals used during the cooking process, opt for tofu instead.

Chickpeas

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Chickspeas belong in the high protein foods list, along with tofu and soy. Used in a variety of recipes, chickspea can be used in a wide range of dishes. Tofu is often substituted for chickpeas, as it is lower in fat and calories and higher in protein than other sources. It is also rich in zinc, iron and vitamin B-12.

Olives

Who hasn’t enjoyed a good sandwich stuffed with fresh olives? The nutritional value of olives is supported by word-of-mouth marketing. After all, who wouldn’t want to snack on something that’s healthy, delicious and good for you? An abundance of antioxidants and heart-benefiting Omega 3 fatty acids help protect against cardiovascular disease. Olives are available fresh at markets across the country and they are also included in some healthy vegan recipes.

Seitan

This is a lean white meat that is a good source of protein and dietary fibre. It can be used in a wide range of dishes. Served in lasagne, seitan can also be grilled or broiled. A tasty alternative to meats, seitan can be served with a sauce of stewed tomatoes or a creamy Alfredo sauce.

Lentils

Another great choice on the list of high protein foods is lentils. They come in two different forms: red and green. Both are high in protein and provide plenty of dietary fibre. Depending on the suggested recipe, lentils can be served as a side dish or a part of a main dish.

Nuts

Nuts are some of the healthiest, high protein foods you can eat. They contain plenty of calories and protein but very little negative nitrogen. Nitrogen is the fuel that gives plant growth its energy. Too much nitrogen in the diet leads to fatigue, muscle loss and deficiency of energy.

So what are some good alternatives to seitan? Try brown rice, nuts, sprouted grain bread and organic oatmeal. They all have their own special properties and can make interesting and delicious dishes. For a low-carb meal you could serve sprouted grain pasta as a side or substitute seitan for a main dish.

Tofu

Surprisingly tofu is one of the best sources of protein for vegetarians. It has more protein per serving than any other vegetable and contains very little fat. However, it is rather bland and lacks flavor unless it is prepared in a special way. You can add tasty sauces and spices to increase its nutritional value.

Conclusion

Amino Acids. All protein does contain some amount of amino acids, usually about twenty to thirty percent in each serving. However, just because your favorite vegan recipe calls for a one-gram (1%) serving of amino acids doesn’t mean that you will get a full gram of those acids in that serving. The best way to get enough of those healthy amino acids is by eating several smaller meals throughout the day instead of one large meal.

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