Globally, veganism has become increasingly popular, with athletes, celebrities, and common individuals adopting a vegan lifestyle.
Being vegan signifies supporting animal welfare and avoiding foods linked to animal cruelty. However, a major drawback of adopting a vegan diet is nutrient deficiency.
While veganism is beneficial for health, it can lack important nutrients crucial for healthy survival. Animal foods or foods derived from animals are major sources of daily protein requirements.
If you're considering a vegan lifestyle, don't worry; here, we discuss six good protein sources to include in your vegan diet.
Tofu
As a vegan, tofu is an excellent protein source, providing approximately 20-22 grams of protein per 100 grams. It also contains iron and calcium. Tofu, derived from soybeans, is a complete protein source, offering all essential amino acids.
Lentils
Lentils are rich protein sources, providing around 9-10 grams of protein per 100 grams. They are also high in fibre, offering about a quarter of your recommended daily fibre intake. Additionally, lentils are rich in folate, manganese and iron.
Beans
Kidney, pinto and other beans are crucial staples that offer a good amount of protein, generally around 8-9 grams per 100 grams. Beans are also rich in fibre, iron, folate, phosphorus, potassium and manganese.
Pea
Green peas or peas are one of the major food legumes across the world. Protein from green peas can also help you meet your body's daily protein requirements. It provides you with 5-6 grams of protein and 14-15 grams of carbohydrates per 100 grams of servings. Additionally, peas have antioxidant and anti-inflammatory capacity.
Spirulina
Spirulina, blue-green algae, is a notable protein source, offering 8 grams of complete protein in a 2-tablespoon (14 grams) serving. Additionally, it boasts significant antioxidant and anti-inflammatory capacities, along with good amounts of potassium, manganese, magnesium and riboflavin.
Nuts
Nuts are a great source of protein. One ounce (28 grams) contains 5-7 grams of protein. Additionally, they are good sources of fibre, healthy fats, magnesium, phosphorus and vitamin B.
In addition to the above food sources, don’t forget to involve these food options in your vegan diet:
- Fruits and vegetables
- Quinoa
- Nutritional yeast
- Sprouted grains
- Chia seeds
