Sources of Vegan Protein
If you have considered trying a vegan diet or are looking for ways to lower your meat intake but just aren’t sure how to manage your protein levels, you will be relieved to learn that there are many sources of vegan protein from which to choose from. Studies have shown that reducing your intake of animal protein can lower your blood pressure and cholesterol, reduce your chances of obesity, diabetes and cancer. A vegan diet can also improve your quality of life with the benefits of increased energy, glowing skin, and brighter moods. So what sources of vegan protein are there?
Legumes
This tends to be the favored source of vegan protein. Legumes are a class of vegetables that includes beans, peas and lentils. There are many to choose from and many ways to enjoy them. Black beans, red beans, chickpeas and lima beans are often used in hot meals and soups as well as in cold meals such as salads. One important tip for cooking legumes is to soak them in water in advance to reduce their cooking time as well making them easier for digestion.
Veggies
Kale, spinach, broccoli, collard greens: all excellent sources of protein. But it doesn’t stop there! Potatoes, corn and mushrooms are also included. J Veggies are always the hardest for people to maintain in their diet, but it is very simple to add them to recipes! Toss them in your soups, salads, sandwiches and smoothies, and mark them off our checklist! For more details, check out this plant-based protein chart.
Nuts & Seeds
Nuts and seeds are high in protein and extremely easy to add to meals. They can also be eaten alone or in trail mixes! If you need a burst of energy, grab a handful of your favorite tree nuts. Proceed with caution as nuts and seeds are high in fat.
Quinoa and Tofu
Two vegan staples are quinoa and tofu. The beauty of quinoa is that is easy to make, it tastes amazing, and it is gluten-free! (Not to mention high in fiber). Tofu is a great option for meat replacement in your recipes. Substitute tofu for chicken and beef in your stir-fry, and enjoy the texture that you may be missing in meat.
There are many sources of vegan protein from which to choose from. If you feel like you are getting stuck eating the same thing, don’t forget that you can spice it up! Try different international recipes of all of your favorite beans, for example. Enjoy the benefits of a healthy lifestyle and have some fun getting creative with your food.