Making the switch
We all have heard about the benefits of a vegan or vegetarian diet! While it sounds awesome, a lot of people are still clueless about great sources of plant-based proteins to choose from. If that sounds like you, I’ve got an awesome list of my top “10 Great Protein Sources” for vegan diets!
There is no need to feel discouraged or overwhelmed about switching to a vegan or vegetarian diet. Why? Because there are literally so many options out there! I’ve found the challenge is one of knowing what to actually eat. Added to that, how do you get creative and find affordable food sources?
It’s really not that complicated. Switching to plant-based protein sources simply means more variety in my book. Great sources of plant protein are found in beans (i.e. pinto beans, kidney beans, etc), grains, etc.
About that vegan diet
The real question is not, “ do vegan diets contain enough protein?” But rather, which plant proteins have a high protein content and how can we creatively incorporate them into our diets in a sustainable way? On the surface, a simple yes, is the short answer. However, when one considers how food is currently being sourced and produced, the issue quickly becomes more complex and thought-provoking.
But, let’s answer the first question and save the other for another, more in-depth discussion on food production, insecurity, and commercial agricultural practices! First of all, there are a lot more sources of plant-based proteins than you think! And yes, vegan diets do get enough protein from plant sources!
The hype
Truthfully, the media and marketing have turned veganism/vegetarianism into a “thing” rather than a simple shift to a healthier lifestyle. For anyone who has struggled with yo-yo diets, health issues, etc, making the switch to a plant-based diet will literally change your life! That’s literally why I decided to do a little bit of research in order to find at least 10 great protein sources for vegan diets.
This is also, one of the reasons I created a simple vegan detox program for my peeps to help them get on track with sustainable weight loss and a healthy lifestyle! I wish someone had done that for me a while back but, here you go!
To help you lose the overwhelm and cluelessness, here’s my go-to list of top 10 vegan (plant-based) protein sources:
- amaranth (it’s one of the few complete protein sources; classified as a “pseudocereal”).
- quinoa (also one of the few complete protein sources; classified as a “pseudocereal”).
- lentils (high in protein and fiber to promote healthy gut bacteria.)
- Organic tempeh, tofu, edamame (these are derived from soybeans are also considered to be complete protein sources).
- Seitan ( also considered to be the highest source of plant protein at 25g per 100g. however, seitan is not an option for those who have issues with gluten because seitan is made from wheat gluten).
- Chickpeas and most varieties of beans (i.e. pinto, kidney beans, etc; rich in minerals and complex carbs).
- Nutritional yeast (a deactivated strain of Saccharomyces cerevisiae yeast, commercially sold as a yellow powder or flakes and has a flavor similar to cheese).
- Hemp seed (10g protein plus fiber and other nutrients).
- Spirulina (blue-green algae are a great source of fiber and filled with nutrients).
- *Wild rice (contains more protein than conventional rice and contains vitamins and minerals).
*There is cause for concern about arsenic when consuming rice grown in polluted areas, so know where your food is sourced and keep it organic!
Need a nutrient-rich spicy vegan soup? Try my Black bean Afro-fusion recipe!
Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.
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Tonye
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