VegMichigan

Restaurant of the Month!

Tumerican, Novi

Michigan's #1 Vegetarian Indian Restaurant!

Healthy and Delicious!

Amazing Lunch Buffet!

The best Vegan Naan and Dosas!

Join VegMichigan on November 9th for our Dinner Club at Turmerican.  Email tom@vegmichigan.org for more info and to RSVP.

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

Upcoming Events

Dec
13
Tue
6:30 pm Cooking for Peace @ Unity of Livonia
Cooking for Peace @ Unity of Livonia
Dec 13 @ 6:30 pm
Cooking for Peace @ Unity of Livonia | Livonia | Michigan | United States
The nonprofit Citizens for Peace is hosting their annual veggie potluck. VegMichigan board members  Kim Korona and Tom Progar will give a ... Read More >
7:00 pm Veg 101 Cooking Class @ Ann Arbor Whole Foods
Veg 101 Cooking Class @ Ann Arbor Whole Foods
Dec 13 @ 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 >
Jan
1
Sun
all-day VegMichigan’s January Northville... @ Northville District Library
VegMichigan’s January Northville... @ Northville District Library
Jan 1 all-day
Please check out our library display located at the Northville District Library, 212 Cady St. Northville Mi 48167, 248-349-3020, Karen ... Read More >
all-day VegMichigan’s January Wayne Publ... @ Wayne Public Library Display
VegMichigan’s January Wayne Publ... @ Wayne Public Library Display
Jan 1 all-day
Please check out our library display, located at Wayne Public Library, Wayne, Mi. Contact: Sean Glasgow. 734-721-7832.
Feb
1
Wed
all-day VegMichigan’s February Clinton-M... @ Clinton-Macomb Public Library Display
VegMichigan’s February Clinton-M... @ Clinton-Macomb Public Library Display
Feb 1 all-day
Please check out our library display, located at the Clinton-Macomb Public Library, 40900 Romeo Plank Rd, Charter Twp of Clinton, ... Read More >
all-day VegMichigan’s February Redford T... @ Redford Twp. District Library
VegMichigan’s February Redford T... @ Redford Twp. District Library
Feb 1 all-day
Please check out our library display located at the Redford Twp. District Library, 25320 W. 6 Mile Rd. Redford, Mi ... Read More >
Mar
1
Wed
all-day VegMichigan’s March Trenton Vete... @ Trenton Veterans Memorial Library
VegMichigan’s March Trenton Vete... @ Trenton Veterans Memorial Library
Mar 1 all-day
Please check out our library display located at the Trenton Veterans Memorial Library, 2790 Westfield, Trenton Mi 48183. Contact: Francene ... Read More >
4:49 pm VegMichigan’s March Oak Park Pub... @ Oak Park Public Library Display
VegMichigan’s March Oak Park Pub... @ Oak Park Public Library Display
Mar 1 @ 4:49 pm – 5:49 pm
Please check out our library display, located at Oak Park Public Library, 14300 Oak Park Blvd, Oak Park, MI 48237. ... Read More >
Apr
1
Sat
all-day VegMichigan’s April Romulus Publ... @ Romulus Public Library
VegMichigan’s April Romulus Publ... @ Romulus Public Library
Apr 1 all-day
Please check out our library display located at the Romulus Public Library, 11121 Wayne Rd. Romulus Mi 48174 – 734-942-7589
Jul
1
Sat
all-day VegMichigan’s July Oakland Commu... @ Oakland Community College LIbrary
VegMichigan’s July Oakland Commu... @ Oakland Community College LIbrary
Jul 1 all-day
Please check out our library display located at the Oakland Community College Library, 2900 Featherstone Rd, Auburn Hills, MI 48326. ... Read More >
Aug
1
Tue
all-day VegMichigan’s August Oakland Com... @ Oakland Community College LIbrary
VegMichigan’s August Oakland Com... @ Oakland Community College LIbrary
Aug 1 all-day
Please check out our library display located at the Oakland Community College Library, 2900 Featherstone Rd, Auburn Hills, MI 48326. ... Read More >

 

 

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