You want to build muscles? Keep your immune system functioning like a clock? have healthy hair and strong nails? Take care of your skin ? Then protein is the answer. Our hormones, enzymes, antibodies and pretty much all parts of our organism depend highly on protein. If our bodies were engines, proteins would definitely be the carburant that would keep them running and boost regeneration.
Any healthy diet must always include a substantial ratio in terms of protein intake, to gain weight or for weight loss purposes the first advice from nutritionists is to go for proteins first, so the question is where do I get protein from?and what about vegans, wouldn’t one feel limited in terms of sources of protein?
Protein sources, what are my options?
There are many sources when it comes to protein , but the most popular one is animal sourced: eggs, meat, fish, milk ,dairy products and so on... Bodybuilders munch on eggs and juicy steaks; while milkshakes and Greek yogurts are the go to before a yoga session or as a quick snack to get the day started.
Then there are complements and Whey Protein, a good easy option that combines Vitamins, Amino acids and other components for quick boost. Bodybuilders would always have a Protein shaker bottle on hand, a quick mix before a workout and they are good to go!
And at last, comes the most overlooked source for Protein but in fact Healthiest in terms of Fiber intake (to keep a good digestion) and avoid Fat and Cholesterol from animal sourced Protein: Plant-based Vegan Protein, from green leafy greens to different nuts and lentils. Vegans can get, thanks to these foods the same benefits found in animal sourced protein.
What are the highest protein foods for vegan diet?
As stated earlier, you can get on a vegan diet as much protein and efficiency as you would on an animal based Protein Diet. We have picked for you 8 of the Highest most accessible Protein power foods.
1. Peanuts :
For those who enjoy a spoonful of creamy peanut butter or a handful of roasted salted or unsalted peanuts, this type of nut comes rich in fat and protein with a staggering 26 grams of Protein in a 100 gram of peanuts and 567 Calories in the same amount, this power food will definitely give you a boost for your next workout session.2. Almonds :
With 21.2 grams of Protein and 579 Calories for every 100 grams, almonds are a great source of Protein for Vegans, known for reducing cholesterol level in the blood, hence a healthy nutrient that is also high in calcium. Almond butter, Almond milk or simply adding crushed almonds to your salad are few of the options you can choose to balance your daily diet.3. Walnut :
Shaped like a small brain, walnuts have so beneficial in terms of nutrition. For every 100 grams portion, you will get 15 grams of Protein, 654 Calories and mostly a great amount of Omega 3 fatty acids which are great for keeping a healthy blood pressure and keeping a good memory. So make sure to grab a handful before your exams or a big presentation!4. Lentils :
A 100 grams of boiled lentils comes with only 116 Calories but 9 grams of Protein. Brown, green, yellow, red or black lentils are an excellent source of iron and are naturally gluten free, easy and simple to cook and hands down a staple fall and winter food.5. Chickpeas :
Another cold season favorite choice are chickpeas; with 19 grams of Protein and 364 Calories for each 100 grams. Your digestion will be improved, as chickpeas are high in fibers and one of the best options for weight loss, so whirl some with some olive oil, garlic and lemon juice for a delicious filling plate of hummus.
6. Spinach :
When it comes to superfood,spinach takes the prize with only 23 calories per 100 grams! and 2.9 grams of protein. Stir fried,in a green smoothie,in a salad or steamed spinach is versatile and your imagination is the only limit when it comes to cooking and enjoying this superfood.7. Broccoli :
Another healthy vegetable and good source of vitamins,antioxidants and fiber is broccoli. For each portion of 100 grams you get 2,4 grams of protein and merely 31 calories. However you chose to enjoy your broccoli,it will keep you full while keeping your weight under control.8. Brussels sprouts :
Cabbage’s tiny cousins are a delicious source of protein with 3.4grams per 100 grams and 43 calories for the same amount. Easy to cook and rumored to reduce the risk of cancer, Brussels sprouts can be enjoyed in many recipes and for all ages.Calories intake and count :
Be mindful that some of these foods are high in fat and in calories, so keep that in mind to keep a healthy calories count on your daily diet. Stay tuned for tips and tricks for a balanced calorie intake in our future articles.Thank you for reading, we hope this article has been helpful and offered good alternatives for vegans ,give us your feedback, your favorite food on this list and how you enjoy cooking it by leaving a comment below.