Proteins are widely considered to be the building blocks of life. Proteins break down into small molecules called amino acids in the body. These amino acids help in cell growth and repair. Earlier, Elijah Mcclain had pointed out that proteins take longer to digest than carbohydrates, and help people to feel fuller for a longer period with calories. Animal products like eggs, meat and dairy are considered to be the hallmark protein sources. However, they may also be high in saturated fat and cholesterol. Moreover, people who are vegetarian or vegan wouldn’t consume animal products. Fortunately, there also are many plant based protein sources available that one can enjoy. These proteins are good both for the health and the environment.
Here are a few common vegan protein sources:
- Tofu: Chinese and Japanese people have been making Tofu for several generations, and this item has recently gained popularity in many other parts of the world. Also referred to as bean curd, tofu is commonly prepared by pressing soy milk into a solid block. A 100-gram serving of tofu typically contains about 17 grams of protein. Tofu also contains a range of other nutrients like copper, manganese, calcium and selenium.
- Beans: Beans of multiple types contain a good amount of proteins. While exact protein amounts differ among various bean varieties, boiled beans usually contain 9 grams of protein in a 100-gram serving. Beans can also be a good source of dietary fiber, vital nutrients, and certain beneficial plant compounds.
- Peas: Legumes are a good source of plant-based protein, and peas are no exception. A cup of peas is likely to contain 7.9 grams of protein. If one does not like to have peas in their dish, they can always try blending them into a pesto. Blending peas, and serving the mix over linguine along with toasted pine nuts, fresh mint, and olive oil would be a good idea.
- Quinoa: The majority of grains contain a certain amount of protein. However, uncooked quinoa which is technically a type of seed, is considered to be unique as it contains more than 24 grams of protein per one-cup serving. Quinoa also contains all the nine essential amino acids required by the body for repair and growth. As an ingredient, quinoa is very versatile. One can add quinoa to their soups. People may even choose to serve quinoa with brown sugar and fruit as a hot breakfast cereal or simply toss the seeds with vegetables and vinaigrette in order to prepare a wholesome salad.
- Soy Milk: If a person is lactose intolerant or simply trying to avoid dairy products, trying out soy milk would be a good idea. It is a great source of protein fortified with vitamins and minerals. There are about 4.64 grams of protein in a 100 ml serving of soy milk. It is also rich in Vitamin B12, Vitamin D and calcium.
- Chia Seeds: This is a high-protein, plant-based food with 3.5 grams of protein per ounce. One can sprinkle chia seeds over salads, blend them into smoothies or stir them into oatmeal or yoghurt.
Earlier, Elijah Mcclain had spoken about how apart from offering many health benefits, plant-based proteins support eco-friendly lifestyle. They are a good choice for people conscious of their carbon footprint.
