Protein-rich foods for vegan people

Vegan diets are characterized by the complete elimination of products of animal origin. Therefore, it is necessary to look for vegetable protein sources to be able to cover the daily basic needs of protein. Do you know what are the best foods rich in protein of plant origin?

In addition, it is important to note that specialized doctors and nutritionists dietitians recommend vitamin B12 supplementation since it can only be found in animal products. The rest of the proteins and amino acids can be obtained by eating certain vegetables and cereals.

Foods rich in plant-based proteins

1. Quinoa

Approximately 15% of its composition is proteins and contains all the essential amino acids for the body, among which L-arginine stands out. Among its properties, quinoa stands out because it stimulates fat loss, decreased hypertension and immune function.

It does not contain gluten, therefore, it is suitable for the habitual consumption of people with celiac disease or intolerance to this protein. In addition, not containing saturated fats is very easy to digest and is an excellent source of fiber, which favors intestinal transit, as well as the decrease in blood LDL.

Quinoa is an excellent alternative to rice, so we can adapt dishes that are traditionally made with this cereal to increase its protein value. In addition, it can be used to make hamburgers or vegetable meatballs, or add it to yogurt or fresh cheese.

2. Soy and derived products

It is the legume that provides more protein since they constitute 35% of its total composition. It contains essential amino acids for proper endocrine function and minerals such as magnesium, necessary for muscle formation and carbohydrate metabolism. In addition, it highlights its high amount of folic acid and vitamins B1 and B2.

Among its benefits, we can accentuate the reduction of cholesterol and hypertension, as well as the improvement of transit and intestinal flora. It is also worth mentioning its high content of isoflavones, a group of substances similar to estrogen, which are associated with the relief of the main symptoms of menopause .

Soy can be commercially available in different formats: soy milk, usually enriched with calcium, in the form of tofu, textured or in the form of yogurts and vegetable cheeses. It is generally used as the meat substitute in the vegan diet , so there are many recipes based on this legume.

3. Oatmeal

Oatmeal is a cereal with a high protein content (17%) and fiber (7%). In addition, it has a large number of vitamins (B1, B2, B5 and E) and essential minerals, such as iron, calcium, magnesium, potassium and phosphorus.

This food is related to many health benefits of the body , such as:

  • Control of cardiovascular diseases: the fiber has drag action, which contributes to the reduction of cholesterol absorption, thus regulating blood LDL levels and blood pressure.
  • Promotes intestinal transit,  thanks to its high content of soluble and insoluble fiber. Its intake protects the digestive mucous membranes and enriches the intestinal flora, thanks to its prebiotic action.
  • It promotes the drag of bile salts,  exerting a depurative effect of the gallbladder. In this way, it facilitates the elimination of them by feces, avoiding the formation of biliary stones and colic.

Oatmeal is a very versatile food and can be consumed in the form of a vegetable drink, with yogurt, in salads, as a base for desserts instead of wheat flour or with soft cheese.

4. Protein-rich foods: Chia seeds

It is not a food especially rich in protein, but it contains all nine essential amino acids, so they are essential in any vegan or vegetarian diet. It also has a high content of omega-3, related to a decrease in cardiovascular disease.

In addition, it contains a lot of fiber, which improves intestinal transit and reduces blood cholesterol levels, as we have seen previously. Chia seeds can be eaten in the form of pudding, with natural shakes, in yogurts or in a salad.

Finally, take note and include these foods as pillars in your dishes if you are on a vegan diet. The protein intake should be 30% of the total nutrient content, so these foods will allow you to maintain healthy eating habits.

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