One common myth about the vegan diet is that it doesn’t meet all the nutritional requirements of people following it. But, the fact is that, there are a lot of plant-based or vegan foods that contain all the essential vitamins, mineral, and proteins, catering to the nutritional needs of both adults and kids alike. However, it can be a bit difficult to take in a sufficient amount of protein if you aren’t aware of the best protein sources in a vegan diet.
So, if you are vegan and looking to increase your protein intake, here are 5 of the best vegan protein sources you should start consuming:
Soy is one of the best sources of protein for vegans. Right from soy milk to other soy-based foods like tofu, edamame, and tempeh are some easily available high protein options for those on a vegan diet.
Widely used as a substitute for meat, tofu, which is basically bean curd, doesn’t really have a unique taste of its own, and therefore, gets infused with the flavor of any dish you use it in. Tofu is widely used in soups, sandwiches, and stir fries.
Edamame is basically immature soybeans that carry a slightly sweet and grassy taste. This vegan protein source has to be boiled or steamed before consumption, and can be consumed either salads and soups or directly on their own.
Tempeh carries a nutty flavor, and similar to tofu, this can also be used in a wide range of dishes, including soups and burgers.
Made from wheat, gluten in particular, seitan is another great source of vegan protein. One of the highlights of this vegan protein source is that it closely resembles the texture and appearance of cooked meat, unlike the many mock meats you find in the market. Seitan comes packed with about 25 grams of protein per 100 grams, which makes it one of the richest vegan protein sources.
3. Nutritional Yeast
Available in the form of yellow flakes or powder, nutritional yeast has a cheesy, umami flavor, and is commonly used in dishes like scrambled tofu, mashed potatoes, and also as a topping or sprinkle on popcorn and pasta dishes. With nutritional yeast, you get around 4 grams of protein for each 2 tablespoons. In addition, this is also an excellent vegan source of vitamin B12, which is usually obtained only from animal sources.
4. Whole Grains
Though they are widely considered as sources of carbohydrates, many varieties of whole grains are actually natural sources of protein, and are ideal for consumption any time of the day. Right from consuming a bowl of oatmeal or a couple of buckwheat waffles in the morning to ending your day with some delicious and healthy chicken and wild rice soup, there are a lot of different ways you can increase your daily whole grain intake.
5. Seeds and Nuts
These vegan protein sources are really versatile and can be consumed on their own as a snack or with your regular meals. Some of the best and easily available seed and nut proteins are: hemp seeds, pumpkin seeds, sesame seeds, almonds, walnuts, cashew nuts, and pistachios. Adding sprinkles of flax seeds or chia seeds to your oatmeal or simply making a few bags of grab-and-go snacks with almonds and other nuts are a few ways to incorporate these proteins to your diet.
If you still struggle to get the necessary protein whilst on your vegan diet, you could try supplement your diet with our Premium Vegan Blend. Our Premium Vegan Blend has been specifically formulated with 4 different vegan proteins to deliver the necessary protein and amino acids that the body requires.