VegMichigan

Join VegMichigan

Support our work and receive great benefits by joining VegMichigan.

Top Seven Vegan Sources of 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

Upcoming Events

Oct
21
Sat
5:00 pm Oktoberfest Celebration @ North Center Brewing Company
Oktoberfest Celebration @ North Center Brewing Company
Oct 21 @ 5:00 pm – 9:00 pm
Oktoberfest Celebration @ North Center Brewing Company | Northville | Michigan | United States
Please join us at the North Center Brewery anytime between 5pm and 9pm for a vegan Oktoberfest celebration! The Shimmy ... Read More >
Oct
25
Wed
6:30 pm Dr. Doug Lisle @ Seaholm High School
Dr. Doug Lisle @ Seaholm High School
Oct 25 @ 6:30 pm – 8:30 pm
Dr. Doug Lisle @ Seaholm High School | Birmingham | Michigan | United States
Author of the Pleasure Trap, Dr. Doug Lisle will help you understand and deal with the social pressures you face ... Read More >
Nov
1
Wed
all-day VegMichigan’s November Canton Pu... @ Canton Public Library Display
VegMichigan’s November Canton Pu... @ Canton Public Library Display
Nov 1 all-day
Please check out our library display, located at the Canton Public Library, 1200 S. Canton Center, Canton, Mi. 48188. (734) ... Read More >
Nov
5
Sun
6:00 pm Lansing Vegan Potluck @ Clerical Technical Union-MSU
Lansing Vegan Potluck @ Clerical Technical Union-MSU
Nov 5 @ 6:00 pm – 8:30 pm
Open to anyone and everyone! A vegan potluck will be held from 6:00 – 8:30 p.m. Sunday, November 5th, at ... Read More >
Nov
14
Tue
7:00 pm Veg 101 Cooking Class @ Ann Arbor Whole Foods
Veg 101 Cooking Class @ Ann Arbor Whole Foods
Nov 14 @ 7:00 pm – 8:30 pm
Attendees will learn how to prepare vegan dishes from VegMichigan instructor Jeri and taste samples of the prepared food. These classes ... Read More >
Nov
25
Sat
6:30 pm Thanks-Living Vegan Potluck @ Troy, Michigan
Thanks-Living Vegan Potluck @ Troy, Michigan
Nov 25 @ 6:30 pm – 9:30 pm
Thanks-Living Vegan Potluck @ Troy, Michigan
VegMichigan’s Annual Vegan Thanks-Living Potluck Dinner will be held in Troy on Saturday, November 26th. Bring your best vegan dish ... Read More >
Dec
3
Sun
1:00 pm Lansing Vegan Brunch Potluck @ Clerical Technical Union-MSU
Lansing Vegan Brunch Potluck @ Clerical Technical Union-MSU
Dec 3 @ 1:00 pm – 3:30 pm
Open to anyone and everyone! A vegan ‘Brunch style’ potluck will be held from 1:00 – 3:30 p.m. Sunday, December ... Read More >
Dec
5
Tue
7:00 pm Veg 101 Cooking Class @ Rochester Hills Whole Foods
Veg 101 Cooking Class @ Rochester Hills Whole Foods
Dec 5 @ 7:00 pm – 8:30 pm
Veg 101 Cooking Class @ Rochester Hills Whole Foods | Auburn Hills | Michigan | United States
Attendees will learn how to prepare tasty and nutritious vegan dishes from VegMichigan instructors Vera and Jeff Hampton and will get ... Read More >
Dec
12
Tue
7:00 pm Veg 101 Cooking Class @ Ann Arbor Whole Foods
Veg 101 Cooking Class @ Ann Arbor Whole Foods
Dec 12 @ 7:00 pm – 8:30 pm
Attendees will learn how to prepare vegan dishes from VegMichigan instructor Jeri and taste samples of the prepared food. These classes ... Read More >

 

 

Thank You to Our Sponsors