A common concern with vegetarian and vegan diets is that they may lack sufficient protein. However, people who follow a vegan or vegetarian diet can get their protein from a variety of plant sources. According to an expert article published in the magazine, we are entering a time when alternative proteins will be increasingly promoted, mainly due to their great properties and popularity even among elite athletes.
Processed foods should be the last place in our diet
The truth is that a highly processed vegan diet can increase the risk of developing nutrient deficiencies, especially vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3 fatty acids. Let’s not forget that the term “processed food” covers a wide range of products, many of which are more practical and cheaper than other foods. Not all processed foods are considered unhealthy or harmful.
Below, we’ll talk about these 18 plant-based foods that are high in protein per serving.
These foods are the best sources of plant protein
Seitan is a popular source of protein for many vegetarians and vegans. Unlike many soy meat substitutes, it closely resembles meat in appearance and consistency when cooked. It is also known as wheatmeat or wheat gluten. It contains approximately 25 grams of protein per 100 g, making it one of the richest sources of plant protein available.
Seitan is also a good source of selenium and contains small amounts of iron, calcium and phosphorus. However, since it is made from gluten, the main protein in wheat, people with gluten-related disorders should avoid it.
2. Tofu, tempeh a edamame
Tofu tempeh and edamame contain iron, calcium and 12 to 20 g of protein per 100 g serving. All three are derived from soybeans, which are considered a complete source of protein and provide the body with all the essential amino acids it needs.
Edamame is also rich in folic acid, vitamin K, and fiber, which can help (Trusted Source) support digestion and regularity. On the other hand, tempeh contains probiotics, B vitamins and minerals such as magnesium and phosphorus.
With 18 g of protein per cooked cup (198 g), lentils are a great source of protein and fiber. with one cup covering more than half of the recommended daily fiber intake. In addition, the fiber in lentils can contribute to gut health.
Lentils can also reduce the risk of heart disease, diabetes and obesity. Lentils are also rich in folic acid, manganese, iron, antioxidants and other health-promoting plant compounds.
White beans, black beans, pinto beans, and most other types of beans are among the most important staple foods in various cultures, and one serving contains a large amount of protein. Chickpeas also belong to this group.
Most beans contain around 15g of protein (Trusted Source) per 170g of cooked beans. They are also a source of complex carbohydrates, fiber, iron, folic acid, phosphorus, potassium, manganese and other beneficial plant compounds.
Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast that is sold commercially as a yellow powder or flakes. 16 g of this complex plant protein source contains 8 g of pure protein and 3 g of fiber.
Enriched nutritional yeast is also a source of zinc, magnesium, copper, manganese, group B vitamins, including vitamin B12.
Spelled belongs to the category known as ancient grains. Other ancient grains include einkorn, barley, sorghum, and farro. Spelled is a type of wheat and contains gluten.
Spelled provides 10 to 11 g of protein per cup of cooked product, making it higher in protein than other ancient grains. It is a source of various nutrients, including complex carbohydrates, fiber, iron, magnesium, phosphorus, manganese, B vitamins, zinc and selenium.
Hemp seeds come from the Cannabis sativa plant, which is sometimes wrongly criticized for being in the same family as the hemp plant. However, hemp seeds contain only trace amounts of tetrahydrocannabinol (THC), the substance that causes the psychoactive effects of cannabis..Although not as well known as other seeds, hemp seeds contain 9g of protein (trusted source) in each 3-tablespoon or 30-gram serving.
They also contain high amounts of magnesium, iron, calcium and zinc. In addition, 2020 research suggests that hemp seeds are a good source of essential fatty acids, which may help reduce inflammation and ease symptoms of menopause and some skin conditions.
Green peas contain almost 9g of protein per cooked cup (160g), which is slightly more than a cup (249g) of whole milk. Green peas are also a source of fiber, thiamin, folic acid, manganese, vitamin C and vitamin K.
This blue-green algae is a great nutritional source. A 14-gram serving of spirulina provides 8 g of complete protein and is also a good source of copper and iron. Spirulina also contains high amounts of magnesium, riboflavin, manganese, potassium, and small amounts of most other nutrients your body needs, including essential fatty acids.
According to some test-tube and animal research, phycocyanin, a natural pigment found in spirulina, may have powerful antioxidant, anti-inflammatory and anti-cancer properties.
Although amaranth and quinoa are often referred to as ancient or gluten-free grains, they do not grow from grasses like other grains. Because of this, they are technically considered pseudocereals. Nevertheless, like more commonly known cereals, they can be prepared or ground into flour.
Quinoa and amaranth provide 8 to 9 g of protein per cooked cup and are complete protein sources, which is unusual among grains and pseudo-cereals.
11. Ezekiel bread and other types of bread made from sprouted grains
Ezekiel bread is made from organic, sprouted whole grains and legumes. These include wheat, millet, barley and spelt, as well as soybeans and lentils. Two slices of Ezekiel bread contain about 8 grams of protein. Sprouting grains and legumes increases the number of healthy nutrients they contain and decreases their antinutrient content, which are compounds that can affect the body’s absorption of certain vitamins and minerals.
In addition, sprouting can increase their content of specific amino acids, such as lysine, which can help increase their overall protein quality.
Soy milk is made from soybeans and is usually fortified with vitamins and minerals. Not only does it contain 6g of protein per cup, it is also a source of calcium, vitamin D and vitamin B12.However, keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so it is advisable to choose a fortified type.
Additionally, some varieties may contain added sugar, so it’s best to choose unsweetened varieties whenever possible.
13. Oats and oatmeal
Eating oats is an easy and tasty way to add protein to any diet. Half a cup (40 g) of dried oats contains about 5 g of protein and 4 g of fiber. Oats also contain magnesium, zinc, phosphorus and folate.
Although not considered a complete protein, oats contain higher quality protein than other commonly consumed grains such as rice and wheat.
Unlike white rice, wild rice is not dehusked. This is great nutritionally because bran contains fiber and lots of vitamins and minerals. A boiled cup (164 g) provides almost 7 g of protein. It also provides a source of fiber, manganese, magnesium, copper, phosphorus and B vitamins.
Chia seeds are obtained from the Salvia hispanica plant, which comes from Mexico and Guatemala. They contain almost 5 g of protein and up to 10 g of fiber per 28 grams. TThese tiny seeds also contain high levels of iron, calcium, selenium and magnesium, as well as omega-3 fatty acids, antioxidants and other beneficial plant compounds.
16. Nuts, nut butters and other seeds
Nuts, seeds and their products are a great source of protein. The amount of protein may depend on the variety. For example, 28 grams of almonds contain 6 grams of protein. Nuts and seeds are also great sources of fiber and healthy fats, along with iron, calcium, magnesium, selenium, phosphorus and vitamin E. They also contain antioxidants, among other beneficial plant compounds.
17. Fruits and vegetables rich in protein
Although all fruits and vegetables contain protein, some contain more than others. Vegetables with the highest protein content include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts. Although corn is technically a grain, it’s another common food that contains about as much protein as this high-protein vegetable.
Fresh fruit is generally lower in protein than vegetables. Among those that contain the most of them are guava, mulberry, blackberry, nectarine and bananas.
Mycoprotein is a non-animal protein derived from Fusarium venenatum, which is a type of fungus. It is often used to make meat substitutes, including veggie burgers, patties, steaks and fillets. Its nutritional value can vary slightly depending on the particular product, but most contain 15 to 16 g of protein per 100 g serving, along with 5 to 8 g of fiber.
