With more and more of us exploring the benefits of switching up their diets with vegan and vegetarian options, it’s important to highlight that many vegan protein sources are incomplete. However, a good variety and combination of plant based protein sources throughout the day will give your body all the protein it needs.
But I don’t follow a vegan diet?… You’re still going to benefit hugely from implementing these foods into your diet, providing a great variation of protein and nutrients. Variety is key!
Oh and don’t forget… Protein isn’t just for bodybuilders, it’s an essential macronutrient you need in your diet that contributes towards enzymes, hormones and other body chemicals alongside being a building block for skin, bone, muscle, cartilage and blood.
So, here are 5 of the best high protein sources you can include in your vegan diet
Protein: 5g p/100g serving
So good, astronauts eat it in space. This super-grain is not only a complete protein but it’s also super versatile being a fantastic alternative for pasta or rice, making it a great base for any meal. Quinoa is packed full of micronutrients too with high levels of fiber, iron, lysine, magnesium and potassium.
Protein: 4g p/25g
Having become one of the most popular superfoods in the health-conscious community, chia seeds have been shown to provide many benefits, including the promotion of healthy skin, reduced signs of ageing and the support of our health and digestive system. Add a serving to your overnight oats for a supercharged brekkie!
Protein: 7g p/100g
Hummus fans where we at?… Another plant based protein source packed full of fundamental micronutrients and a healthy hit of protein. You can include chickpeas in your diet easily and they can be used in so many ways! Use them in vegan curries, stir fry’s, hummus dips, salads or even mash em’ up and include them in your baking; moist cookies, brownies or cakes. YUM!!
Protein: 9g p/100g
These legumes may be little but they certainly pack a punch! Lentils are extremely nutrient-dense, providing a fantastic source of iron, fiber, folate and magnesium.
A recent study at the University of Guelph in Canada found that switching out half your starchy foods for lentils can significantly improve your body’s response to the carbohydrates, causing a drop in blood glucose levels by up to 20 per cent.
Protein: 8g p/100g
Derived from soya and created using a similar process to cheese, it’ll give you a solid serving of protein whilst also being low in calories and carbohydrates. Tofu is super versatile and tastes great in stir fry’s, noodles, salads and veggie bowls!
.And that’s a wrap! Make sure you get creative with your meals and include a variety of the ingredients above in your recipes.