Best Sources of Vegan Plant-Based Protein For Your Body
Veganism is much more than a diet trend today. It has become a popular way of lifestyle. In the past few years, several celebrities have gone vegan and are actively spreading awareness about the benefits of it.
Veganism is a lifestyle that does not include any animal product and encourages to limit the exploitation of animals as much as possible. It is said to be one of the best ways to reduce our impact on the environment. These Plant-based diets are determined to be good for the body. Veganism is beneficial for weight loss, reduced risks of heart diseases and steers away from the side effects of the artificial hormones used in animal agriculture.
But there is a MYTH around veganism, or plant-based diets are assumed to be deficient in protein. Dietitians and Nutritionists have time and again proved this wrong as there are great vegan sources of protein offered today.
Let’s get to know about some of the Best Plant-Based Sources of Protein :
Quinoa: This gluten-free grain is used mainly as a carbohydrate but has a rich content of protein and fibre. Add quinoa to raw or cooked vegetables for a salad, use it as a substitute for rice, or even use it instead of meat to make patties and vegan burgers.
Seeds: Seeds such as chia, sunflower, flax, sesame, and pumpkin seeds are all mineral and protein-rich. Some seeds are nutty while others are sweet tasting. It is said that ¼ cup of seeds contains around 8 grams of protein. Seeds can be easily incorporated into our daily diets by sprinkling them on salads and soups or grinding seeds to use as a flour substitute for gluten-free baking or use them in snacks, desserts and raw bars.
Chickpeas: Cooked chickpeas are super rich in protein, containing around 7.25 g per ½ cup. Chickpeas can be consumed hot or cold and are highly versatile in flavour. They can be added to curries or spiced with chilli powder and roasted in the oven. Hummus is a classic way of incorporating chickpeas in meals, as it is easy to whip up and can be made beforehand and stored for later use.
Nuts: Brazil nuts, cashews, pistachios, walnuts, and almonds are high in protein, omega-3 and minerals. Adding nuts to your breakfast muesli and granola is a great way of starting your day. Nuts are great to consume as it is, but you could also make your preservative- and additive-free nut butter for a great spread.
Soy: Soy foods such as tofu, edamame, and soy milk contain protein, amino acids, fats, and fibre. Add soy foods to your stir-fry meals, sauces, fillings, and even marinate tofu for a simple, healthy dish. Replace your regular milk with soy milk for coffees or even tea.
Nutritional Yeast: This food item is versatile, rich in B-vitamins and protein. Its cheesy flavour makes for a great dressing and dairy-free sauce ingredient. You can add nutritional yeast to water for a healthy sauce. Sprinkle on top of quinoa, beans, lentils, hummus and salads for a delicious flavour.
Cauliflower: One cup of cooked cauliflower contains 2.28 grams of protein and lots of nutrients to reduce the risk of cancer and heart diseases. This white vegetable contains carotenoids, omega-3 fatty acids and sources of vitamin C, B1, B2, B3, B5, B6, B9 and more making this a superfood. Cauliflower rice is a raging trend and is an excellent alternative to white rice.
Lentils: Lentils are a super-rich source of protein, as well as fibre and carbohydrates. It can be cooked in a curry or made into a lentils soup, added to salads, or combined with quinoa or rice for a hearty meal.
There are many more sources of plant-based proteins that provide your body with the required nutrients. From leafy greens to beans and peas, the options are endless.
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