VegMichigan

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One of Michigan's Very Best!

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Now offering Lunch, Dinner, Brunch, & Carry-Out!

Start the New Year Off Right at GreenSpace Cafe!

Join VegMichigan on January 17th for our Dinner Club at GreenSpace.  Email tom@vegmichigan.org for more info and to RSVP.

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

Jan
27
Fri
6:30 pm Vegan Potluck @ Humane Society of Huron Valley
Vegan Potluck @ Humane Society of Huron Valley
Jan 27 @ 6:30 pm – 8:30 pm
Spend the evening enjoying delicious vegan food, touring HSHV’s state of the art animal shelter, and connecting with new (and ... Read More >
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 >
Feb
7
Tue
7:00 pm Veg 101 Cooking Class @ Rochester Hills Whole Foods
Veg 101 Cooking Class @ Rochester Hills Whole Foods
Feb 7 @ 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 >
Feb
9
Thu
6:00 pm Greater Detroit VegBash @ Royal Oak Farmers Market
Greater Detroit VegBash @ Royal Oak Farmers Market
Feb 9 @ 6:00 pm – 9:30 pm
VegMichigan will be participating in this event:   http://www.myfavoriteshowsandevents.com/VegBash.html  
7:00 pm Veg 101 Cooking Class @ Cranbrook Whole Foods
Veg 101 Cooking Class @ Cranbrook Whole Foods
Feb 9 @ 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 >
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 >
12:00 am VegMichigan’s March Oak Park Pub... @ Oak Park Public Library Display
VegMichigan’s March Oak Park Pub... @ Oak Park Public Library Display
Mar 1 @ 12:00 am – 12:00 am
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 Display
VegMichigan’s April Romulus Publ... @ Romulus Public Library Display
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. ... Read More >
all-day VegMichigan’s Novi Public Librar... @ Novi Public Library
VegMichigan’s Novi Public Librar... @ Novi Public Library
Apr 1 all-day
Please check out our library display located at Novi Public Library, 45255 W 10 Mile Rd., Novi, Mi. 48375. Contact: ... Read More >
Apr
4
Tue
7:00 pm Veg 101 Cooking Class @ Rochester Hills Whole Foods
Veg 101 Cooking Class @ Rochester Hills Whole Foods
Apr 4 @ 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 >
Apr
13
Thu
7:00 pm Veg 101 Cooking Class @ Ann Arbor Whole Foods
Veg 101 Cooking Class @ Ann Arbor Whole Foods
Apr 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 >
Apr
30
Sun
10:30 am VegFest @ Suburban Collection Showplace, Novi, Michigan
VegFest @ Suburban Collection Showplace, Novi, Michigan
Apr 30 @ 10:30 am – 5:00 pm
VegFest @ Suburban Collection Showplace, Novi, Michigan | Novi | Michigan | United States
The VegFest has been a Michigan tradition for 18 years! Come see what all the excitement is about.  Try free ... Read More >
May
1
Mon
all-day VegMichigan’s May Caroline Kenne... @ Caroline Kennedy Library
VegMichigan’s May Caroline Kenne... @ Caroline Kennedy Library
May 1 all-day
Please check out our library display located at the Caroline Kennedy Library, 24590 George Ave., Dearborn Heights, Mi. 48127. Contact: ... Read More >

 

 

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