VegMichigan Highlights

Welcome to VegMichigan

A nonprofit organization promoting awareness of the health, environmental and ethical benefits of a plant-based diet.


 

Sponsors

 

wholefoodsmed_cabof Southfield

 

Patron

betterhealthedit

 

Contributors

 hillersSuburban

logoStationMain

 Well-fed world logo

Supporters

 Rustic MarketAndersen

vitamix

BROMG Logo 


Top Seven Vegan Sources of Protein

Vegan protein

Vegan protein

Natural News article by Willow Tohi

Like most people who have a higher health conscious, most vegans and vegetarians have a story about how they came to the decision to live their particular lifestyle. No matter your reasons, one of the challenges for non-meat eaters is making sure they get enough protein every day. But its not as big a deal as many think. Like most of the nutrients from quality food, a little goes a long way. Back in the hunter/gatherer days, primitive man ate a lot less meat – usually around 20% of his total diet – a far cry from how much the average American consumes daily in the 21st century.

Protein is an essential nutrient that plays a key role in how our bodies function. But too much protein is associated with several diseases. It is more important to eat a varied diet than to isolate and focus on any one nutrient. As long as calorie intake is adequate, it can be easy for vegan diets to meet protein recommendations (http://www.vrg.org/nutrition/protein.htm). RDA recommendations for protein are from .36 – .45 grams of protein per pound of body weight, or about 15-20% of calories. That’s roughly 48-60 grams/day.

Top sources of vegan protein

It’s a great time to be a vegan. As the numbers of vegans grows, the demand for vegan products increases. There are lots of nutrient dense foods with a decent protein content. Even meat eaters ought to vary their protein sources, and try some of these:
  Vegetables – the proper foundation for all diets.

  • 1 avocado – 10 grams
  • 1 cup broccoli – 5 grams
  • 1 cup spinach – 5 grams
  • 2 cups cooked kale – 5 grams
  • 1 cup boiled peas – 9 grams
  • 1 cup cooked sweet potato – 5 grams

  Legumes, also vegetables, get their own mention. Specifically lentils and beans, the foundation of many diets for centuries.

  • 1 cup soybeans – 28 grams (1 cup tofu – 22 grams, 1 cup tempeh – 30 grams)
  • 1 cup lentils – 18 grams
  • 1 cup refried beans – 15.5 grams
  • 1 cup garbanzo beans (and hummus) – 14.5 grams
  • 1 cup pinto, kidney, black beans – 13-15 grams
  • 1 oz peanuts – 6.5 grams

Nuts and seeds – a staple in most vegetarian and vegan diets.

  • 1 oz. cashews – 4.4 grams
  • 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini – 8 grams
  • 1/4 cup (2 oz.) walnuts – 5 grams
  • 1 oz. pistachios – 5.8 grams
  • 2 tbsp almonds – 4 grams
  • Nut butters – peanut butter, almond butter, cashew butter – 2 tablespoons has about 8 grams of protein

Non-dairy milk – Soy, almond, ancient grain. 1 cup gets you 7-9 grams of protein.

Grains – Ancient grains, sprouted grains, multi-grains – a major part of the diet.

  • Quinoa is versatile and delicious. 1 cup – 9 grams.
  • Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.
  • Seitan, or flavored wheat gluten, has about 52 grams per cup, but it may not be a good idea to eat a lot of it.
  • Oatmeal – 1 cup = 6 grams.
  • Sprouted grain bread products – buns, tortillas, bread. Pack a sandwich or a wrap and you’ll get 7-10 grams from the bread alone.

Convenience foods: There are vegan protein powders and bars to fill in the gaps on the go. Hemp – 30 grams of hemp powder in your smoothie gives you 11 grams of protein.

Supplementsspirulina and chlorella are used often by vegetarians and vegans for their rich nutrient content, and protein content.
There are lots of cookbooks and websites with meal plans and inventive recipes, including many on how to make traditional dishes substituted with vegan ingredients.

Other topics often discussed regarding vegan diets include whether or not vegans need more iron or iodine. Requirements can be met without animal sources, but it is good to be mindful of it.

Whether its a long term lifestyle or a diet for cleansing, eating vegan can be enjoyable and rewarding. As with any diet, it is possible to be an unhealthy vegan. The best diets, vegan and otherwise, center around raw, fresh, organic vegetables. Many vegan’s stories begin with disease. They tried vegan to get better, and liked it so much it stuck.

Sources for this article include:

Learn more: http://www.naturalnews.com/036270_vegan_protein_legumes.html#ixzz2O0Eoq5ce

Sign up for our Newsletter!

 

 

Upcoming Events

Jul
1
Wed
all-day VegMichigan’s July Downriver Lib... @ Library Display at Allen Park Community Center
VegMichigan’s July Downriver Lib... @ Library Display at Allen Park Community Center
Jul 1 – Jul 31 all-day
Please check out our display at the Allen Park Community Center, located at 15800 White Ave., Allen Park, Mi. 48101. ... Read More >
Aug
1
Sat
all-day VegMichigan’s August Metro Detro... @ Library Display at Blair Memorial Library
VegMichigan’s August Metro Detro... @ Library Display at Blair Memorial Library
Aug 1 all-day
Please check out our library display at the Blair Memorial Library, located at 416 N. Main St., Clawson, Mi. 48017. ... Read More >
Aug
2
Sun
12:00 pm SASHA Farm Humane Fair @ Sasha Farm
SASHA Farm Humane Fair @ Sasha Farm
Aug 2 @ 12:00 pm – 4:00 pm
Come and visit VegMichigan’s table at the Sasha Farm Humane Fair. Meet local animal rescue groups and activists. Learn how ... Read More >
Aug
4
Tue
7:00 pm VegMichigan’s Vegan 101 Cooking ... @ Rochester Hills Whole Foods
VegMichigan’s Vegan 101 Cooking ... @ Rochester Hills Whole Foods
Aug 4 @ 7:00 pm – 8:30 pm
Attendees will learn the nutritional aspects of a plant-based diet and taste samples of the prepared food. These classes are ... Read More >
Aug
8
Sat
10:00 am Green Cruise @ VegMichigan at Green Cruise
Green Cruise @ VegMichigan at Green Cruise
Aug 8 @ 10:00 am – 2:00 pm
VegMichigan will be at this event promoting the environmental benefits of a plant-based lifestyle.

View Calendar