We are researching the most optimal dieting methods and food types for leading a healthier life and we are meeting new concepts on dieting methods every day. We have met the vegetarian dieting method just a few years ago, but now, we are hearing both from the media and our immediate surroundings that there are new dieting methods being created every day, and we started implement these new dieting methods.
In the following sections of our article, we have examined the vegan diet that is one of the abovementioned diets and that keeps its relevancy. You can also learn the concept of vegan proteins and find the answer for the following questions: What is vegan dieting? How and from what types of food can the vegans fulfill their protein needs? Is it possible to stay away from animal products and lead a long and healthy life?
What Is Vegan Dieting?
We shall first dig into the origins of the issue and define the vegan diet. Vegan diet is defined as a lifestyle and philosophy instead of a dieting method. It is adopted because of many ethical, environmental and health related reasons such as the animals’ right to live and not exploiting the animals for profit. In this dieting method, no product of animal origin such as meat, milk, eggs, honey is consumed.
Can Vegans Sustain Their Protein Needs?
Since the human body cannot produce the protein that it needs to sustain a healthy life, it needs to take these proteins from external sources through animal or plant products or various supplements. However, because most people think only about animal products when asked about proteins, the issue of how vegans sustain their protein need is still a big question for many. Although the vegan diet seems inadequate, it can be quite rich in terms of proteins when right choices are made. It is possible for the vegans to intake high amounts of quality proteins only through plant products and without any animal products.
If you would also like to adopt the vegan diet, you should first remember that this a gradual process and you should slowly give up your animal product habits. Thus, you can prepare both your mind and body for a fundamental change and make your veganism permanent.
Which Food Should You Prefer for Sustaining Your Protein Need?
If you are planning to adopt the vegan diet but do not know how to sustain your protein need, the next part of our article may help you.
Here are the food that can provide you with the vegan protein:
A cup of chickpeas has approximately 15 grams of protein. One of the most delicious options out there to satisfy the vegans’ protein need, chickpeas can also be used in various different meals. With many different options such as falafel, chickpea salad, chickpea chips, chickpea meal, it is possible to have an enjoyable and healthy consumption.
You did not misread it, it is not “dried” but “black” beans… Although we are not accustomed to its look, we already know the taste and contents of the black beans, and a single cup of black beans has approximately 13 grams of protein. On top of that, it provides an ease of use in many different meals such as brownies, burgers and stews.
Almost a pillar for the vegan diet, 100 grams of tofu has 8 grams of protein. Tofu is produced from soybeans, and can either be consumed by making a sandwich and adding cheese, lemon and oil, or it can be added in salads and meals as an ingredients. In addition, since it has a soft structure, it can be seasoned with spices and turned into a sauce.
A lot of different types of vegetables have a composition that proves that the proteins are not only contained in animal products. If you consume enough of the vegetables such as avocado, broccoli, brussels sprouts, sweet corn, spinach, kale, asparagus, it is possible for you the reach the quality protein levels that your body needs.
A cup of cooked green lentils has approximately 9 grams of protein. With its contents, the green lentil deserves the be one of the first choices when evaluating the vegan protein. In addition, the green lentil is also rich in terms of fiber, iron, magnesium and especially folic acid, which is usually found in animal products. You can consume the green lentils in many different ways by making meatballs or salads or meals out of it.
If you think a lot about how to acquire vegan protein, then you can benefit from adding chia seed into your life. Two teaspoons of chia seed has approximately 4 grams of protein. You can consume the chia seed by adding it into smoothies, cereals and puddings, and thus take an important step towards a healthy life.
A cup of almonds has approximately 30 grams of protein. Thus, the almond is ready to provide for an important part of the vegan protein. You can enjoy almonds by turning it into milk or yogurt or by adding it to salads or by plainly eating it. In addition, almond flour is also ideal for consumption since it contains large amounts of protein and is gluten-free.
The next food that has vegan protein is almost a present to those who like to snack a lot. A cup of pumpkin seeds has approximately 12 grams of protein. Therefore, it is a very good option for providing your body with the protein it needs. It also provides a wide range of options as it can be added to bread, humus, cookies, cakes and many other meals.