INTRODUCTION
15 Vegan Protein Ingredients
Protein is a nutrient that is a component of all parts of the body, such as our muscles, hair, hormones, and immunity.
Since such proteins are abundant in animal foods, it is generally said that vegan diets tend to lack protein. However, even in a vegan lifestyle, it is possible to supplement protein depending on the ingenuity of choosing ingredients.
So, this time, under the supervision of a registered dietitian, we will introduce 15 high-protein vegetable ingredients recommended for vegans.
⌊ What is vegan
A vegan is a complete vegetarian who does not consume any animal-derived ingredients, based on the idea of not exploiting animals as much as possible. Vegan people lead a lifestyle that does not eat meat, fish, eggs, dairy products, honey, etc., in terms diet and does not use leather and fur products in terms of lifestyle.
⌊ What happens if you don’t get enough protein?
• Loss of muscle mass
Protein is the material that builds muscle.
If you don’t get enough protein on a daily basis, you’ll lose muscle mass, which will slow down your basal metabolism.
Therefore, you may feel various symptoms such as feeling tired in daily life due to lack of muscle, feeling cold easily and getting fat easily.
Especially for those who exercise, it is important to consciously ingest protein in their daily meals.
• Skin and hair problems
Collagen, which is a component that maintains the firmness, lustre, and elasticity of the skin, is a component made from protein. A lack of protein leads to a decrease in collagen, resulting in a loss of firmness and lustre in the skin.
For example, the elasticity of the skin is made up of a combination of structural proteins called collagen and elastin, which are responsible for the structure of the body.
Hair is made up of a protein called keratin, and a lack of it can lead to hair breakage and split ends.
• Fatigue/decreased ability to think
A lack of protein leads to a lack of neurotransmitters such as dopamine, which motivates you, and serotonin, which relaxes you, making you more likely to feel tired. In addition, the function of neurotransmitters is also slowed down, causing a decline in thinking ability.
⌊ Are vegans really protein deficient?
If vegans don’t eat animal products and don’t eat meat and fish, which are widely known as protein sources, won’t they become protein deficient? I think there are many people who are worried about it.
However, the bottom line is that you can get enough protein from plant-based foods.
For example, 100g (1/3 block) of firm tofu provides the same amount of protein as an egg (approximately 7g).
And most importantly, eat a variety of high-protein foods in combination. Let’s incorporate various ingredients evenly without being biased only to tofu.
However, vegetable proteins are mostly found in legumes and grains and very few in vegetables and fruits. Therefore, it seems that vegans, who have the image of having a diet rich in vegetables, are thought to be lacking in protein.
⌊ 15 protein foods recommended for vegans
| (1) Soybeans |
| It contains 12.9g of protein per 100g of boiled water, so it is called the “meat of the field”. Soybeans are also rich in dietary fibre, calcium and iron.
Among them, the iron contained in soybeans is called non-heme iron, and it has the property that it is difficult to be absorbed as it is. It is a good idea to take it with foods that contain vitamin C, which helps absorption. |
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(2) Soy milk |
| Soy milk made from soybeans also contains 3.6g of protein per 100g.
In addition, it contains a lot of isoflavones, and it can be expected to improve anxiety and menstrual irregularities by working on the hormone estrogen in women. |
| (3) Soy meat |
| Soy meat that you can enjoy the texture like meat. Because it is made from soybeans, it is rich in protein and is a food that many people who lead a vegan lifestyle love.
It depends on the product, but on average, it contains about 15g per 100g. It has a meat-like texture but is lower in calories and contains no cholesterol. |
| (4) Quinoa |
| Quinoa is a grain rich in nutrients that NASA (National Aeronautics and Space Administration) has adopted as space food. It contains 4.4g of protein per 100g ( *1 ). This is about 1/5 of the protein an adult woman needs in a day. |
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(5) Chickpeas |
| Chickpeas are another protein-rich food, with 10g of protein per 100g. Because Japan’s climate is not suitable for growing chickpeas, the chickpeas sold in Japan are imported from overseas, such as the United States and Mexico. |
| (6) Pumpkin seeds |
| Pumpkin seeds are the edible seeds of the pumpkin or squash vegetable.
Contains 30g of protein per 100g ( *2 ). And by eating a handful of pumpkin seeds each day, you can easily get not only protein but essential nutrients such as amino acids, minerals, fibre, vitamins, and complex carbohydrates. |
| (7) Almonds |
| “Almonds contain 18.6g of protein per 100g. Almonds are also rich in oleic acid, a type of lipid that helps reduce cholesterol”. |
| (8) Peanuts |
| Peanuts contain 27g of protein per 100g. In addition, peanuts have a low GI value, which indicates the degree of increase in blood sugar after eating and are low in sugar, so they are recommended for dieting.
However, since it is high in calories, you should aim for about 20 grains a day and be careful not to eat too much. |
| (9) Cashew nuts |
| Cashew nuts are rich in oleic acid, which is difficult to ingest from normal meals, and vitamin B1, which can be expected to increase metabolism. It also contains 9.9g of protein per 50g.
In addition, the water-soluble dietary fibre contained in cashew nuts has the effect of suppressing a sudden rise in blood sugar levels, so it is said that it is good to eat before meals. |
| (10) Chia seeds |
| Chia seeds are low in calories but contain 16.5g of protein per 100g compared to other plants, making them a high-protein ingredient.
In addition, it contains α-linolenic acid, an omega-3 fatty acid that is converted into DHA and EPA in the body and can be expected to have the effect of making the blood smooth. |
| (11) Oatmeal |
| Oatmeal, a popular staple food, contains 14g of protein per 100g.
It also contains a good balance of water-soluble and insoluble dietary fibre, making it a recommended ingredient for those who suffer from constipation. |
(12) Soba |
| Buckwheat contains 10g per 100g, which is a high protein content among staple foods. If you choose jury soba, you can incorporate it as a gluten-free ingredient.
In addition, buckwheat contains rutin, an antioxidant which can be expected to prevent the oxidation of muscle cells, making it a particularly recommended food for those who exercise. |
| (13) Edamame |
| Edamame contains 10g of protein per 100g. It’s high in protein but low in sugar, making it a great source of protein for those on a diet. |
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(14) Broad beans |
| Broad beans contain 26g of protein per 100g and are rich in B vitamins. B vitamins help convert carbohydrates into energy and promote metabolism. You can take in nutrients that are important to the body at once with broad beans. |
| (15) Broccoli |
| There is an image that vegetables do not contain much protein, but broccoli contains 4.3g of protein per 100g. In addition, it is rich in vitamins, minerals and dietary fibre. |
ALL PROTIEN CONTAIN DETAILS IS COLLECTING FROM GOOGLE !!
PLEASE DO RESEARCH BEFORE TAKING OR CONSULT WITH YOUR DOCTOR !!