Best Proteins for Vegans and Vegetarians

hi I'm Lisa registered dietitian with Healthline and today we're talking plant proteins one of the common misconceptions about a vegetarian or vegan diet is that it's really hard to get enough protein and it's actually not almost every food we eat has protein in it today we're going to highlight a list of top 10 protein rich foods for vegans and [Music] vegetarians now there are some pros and cons to consider when it comes to plant-based proteins it is easier to hit your protein needs when you eat meat and animal foods do tend to have more of the essential amino acids the building blocks your body needs that make up protein plant proteins however come with other health benefits they're typically rich in antioxidants vitamins minerals and fiber and there are quite a few protein-rich plant Foods first up is Satan this is a protein that's made from wheat gluten its texture resembles meat and it's often used in mock meat products there are different brands and types of Satan but you can expect about 25 G of protein per 3 o saan also provides minerals like selenium iron calcium and phosphorus you can purchase saan in the refrigerated section at the grocery store or you can make your own using vital wheat gluten it wouldn't be a list of top plant proteins if we didn't talk about soy that means tofu Tempe edamame and more soy contains all the essential amino acids so it's a great protein source for vegans and vegetarians depending on which soy food you choose you'll get between 12 to 20 g of protein and about 3 and 1/2 o if you think you don't like tofu I think maybe you just haven't prepped it the right way because it truly does take on different flavors really easily and there are different types you can buy which will have different textures so you can choose silk in or go for extra Firm Tempe is a fermented soy and edamame are soybeans you can buy them shelled or in the shell and use soy in a variety of different recipes lentils have 18 g of protein in one cup you can add lentils to salads soups curries pasta dishes the list goes on with those those 18 g of protein you also get about 15 G of fiber and most Americans don't get enough fiber which is great for gut health and heart health plus it keeps you full there are different types of lentils you can mix up whichever ones you choose and these are a relatively affordable plant protein to include in your diet hem seeds deliver some Omega-3s fiber and plant-based protein there's about 3 g of protein in each tablespoon so they don't have a massive quantity of protein but you can easily sprinkle them on top of oatmeal yogurt cereal to toast use them in smoothie salads or bake with them they're very versatile and easy to have on hand nutritional yeast is a vegan favorite because it has sort of a Nutty cheesy flavor there's also 8 g of protein in a/4 cup fortified nutritional yeast also delivers other vitamins and minerals like B vitamins including vitamin B12 which is hard to get on a vegan diet quinoa is a great protein-rich grain to choose there's 8 g of protein in one cup of cooked quinoa quinoa is technically a seed but it's often lumped in with those whole grains because it's got fiber and other similar nutrients to whole grains quinoa contains all nine essential amino acids just like soy I like using quinoa as a base for grain bowls or in casseroles sprouted grain bread tends to be higher in protein than regular bread so it's a nice protein-rich option it's made from sprouted whole grains and legumes including wheat Millet barley and spelt as well as sometimes soybeans and lentils each brand will vary slightly but two slices of sprouted grein bread delivers about 8 g of protein sprouted green breads also tend to either have much less added sugar than regular bread or no added sugar and they deliver fiber so they're a great base for sandwiches or toast personally I love topping mine with nut Butters which gets us right to our next protein Source drum roll nuts and nut Butters 1 oz of nuts has about 5 to 7 gram of protein same goes with 2 tablespoons of nut Butters nuts and seeds are also great sources of fiber and healthy fats along with iron calcium magnesium selenium phosphorus vitamin E and certain B vitamins they also contain antioxidants among other beneficial plant compounds so nuts are great for you enjoy a handful of nuts on their own or add nut Butters to smoothies sauces and oatmeal for a little protein boost some people say that beans don't have enough protein to count but I disagree you'll get protein from kidney black Pinto and all the other types of varieties of beans they're also an extremely important staple food across cultures they're affordable and they've got some protein about 15 g of protein per cup of cooked beans beans also deliver fiber iron folate and other minerals research shows that a diet high in beans and legums can be beneficial for our heart health blood sugar levels and may even help reduce belly fat beans are great in soup dips salads and more rounding out our list is chia seeds with 5 g of protein and 10 G of fiber per ounce chia seeds definitely deserve their spot on this list these little seeds contain high levels of iron calcium selenium and magnesium as well as well as omega-3 fatty acids antioxidants and other beneficial plant compounds our own chia seed pudding video linked here is a super popular recipe for a reason chia seeds can also be added to Yogurt smoothies or granola for a nutrition upgrade this list is far from exhaustive there are many great protein options for non-meat eaters that we didn't have time to include here vegetarians who also eat dairy and eggs can rely on foods like Greek yogurt milk cheese and eggs to add even more protein to their diet so whether you're enjoying a homemade veggie burger topping your oatmeal with peanut butter and hemp seeds or digging into a quinoa lentil salad there are plenty of ways to get enough plant-based protein throughout the day if you do eat a completely plant-based or vegan diet you'll want to be mindful that you're including a protein Source at every meal and may need to get a little more creative than omnivores to hit your protein goals but it's definitely possible and can also be super delicious let us know if there are other protein topics you want us to explore in an upcoming video and don't forget to like subscribe and hit that Bell for more from me and [Music] Healthline

Channel: Healthline

Views: 22,019

Keywords: healthline, healthline media, nutrition, vegetarian recipes, vegan, vegan food, vegan recipes, healthy vegan meals, vegan diet, vegan meals, plant based, vegetarian

Id: mzJPiuEMh60

Length: 6min 15sec (375 seconds)

Published: Tue Nov 28 2023