There is a lot of false information out there about plant based protein sources, and a vegan diet in regards to protein deficiency. I want to clear that up here and also give you 7 great vegan protein sources.
Do Plant Protein Sources Have a Complete Amino Profile?
There are plant based foods that have a complete amino profile like quinoa, hemp, and soy and there are some that don’t, like beans and legumes. However this is not really an issue because you end up consuming complete proteins by mixing foods. A good example of this would be mixing beans with rice, and nut butter spread on bread. As long as you have a balanced nutrient dense diet, you’ll be fine.
Is It Hard To Get Enough Protein On A Vegan Diet?
Vegan Protein deficiency is pretty much a myth entirely. There is protein in all plant foods, so the only way you can be protein deficient is by under eating and practically starving yourself. Meat eating actually leads to excess protein consumption which can lead to a host of other problems over time like kidney damage, fat gain, etc. The average person only needs around a half a gram of protein per pound of lean mass.
7 Great Vegan Protein Sources
1. Tofu
Tofu is extremely versatile and high in protein with around 10 grams of protein per half cup. Tofu may not taste very good by itself, without any seasoning or sauce, but the unique thing about it is that it adopts the flavor of whatever you cook it with.
2. Quinoa
Quinoa is one of those most nutrient dense foods you can eat. Its packed with fiber, iron, magnesium, manganese, etc. Its versatility makes it good to eat with a wide variety of foods and you can also use it to make muffins, cookies, and things of that nature. 1 cup of cooked quinoa yields 8 grams of protein.
3. Buckwheat
The name can be a bit misleading because it actually isn’t a type of wheat at all. Its in the rhubarb family. The Japanese have turned the plant into a type of noodle called soba, most cultures eat the seeds by either grinding them into flour or cooking the kernels similarly to oatmeal. This food yields 6 grams of protein per cooked cup.
4. Chia Seeds
Chia Seeds are the highest source of plant based omega 3 fatty acids. They also contain more fiber than both nuts and flax seeds. This super food is rich in iron, zinc, calcium, and is loaded with antioxidants. When combined with water, these seeds can be used as a thickening agent for vegan pudding, vegan milkshakes, and can be used to replaced egg when baking. These seeds yield 4 grams of protein per 2 tablespoons.
5. Hemp Seeds
Hempseed contains pretty significant amounts of all 9 essential amino acids, and is also a great source of magnesium, zinc, iron, and calcium. It is also a great source of omega 3 fatty acids. 2 tablespoons yields 10 grams of protein.
6. Spirulina
Spirulina is a micro algae that is packed with nutrients like thiamine, riboflavin, niacin, iron, magnesium, potassium, and manganese. Basically its a real super food that you can supplement in your diet and just one tablespoon contains 4 grams of protein.
7. Ezekiel Bread
Ezekiel bread is made from wheat, barley, lentils, beans, spelt, and millet and is highly nutrient dense, containing all essential amino acids. Just 2 slices contains around 8 grams of protein.
There are many other protein sources, but these are my top 7.
My Top Vegan Protein
If you need a vegan protein supplement that tastes good, has a good texture, and doesn't have all the additives and colors, give this one a go. each serving is 27 grams of protein and 120 calories.
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