When you become a vegan, you might be worried about your protein intake. Protein is essential for a healthy diet. Many people choose to adopt vegan diet for health reasons, though it can also be a great choice for weight management and general improved health.
As a vegan, using proper protein sources is important in a diet plan. That's why we thought we'd do an article on how to add more protein to your diet as a vegan, or plant-based diet.
There are a lot of misconceptions about protein. Unfortunately, many people think that eating protein is all about meat and cheese. But the truth is, there are plenty of other sources of protein that don't come from animals.
Healthy Vegan Protein Sources
The vegan diet is a healthy way of eating that excludes all animal products, including dairy, eggs and meat. However, many vegans find it difficult to get enough protein in their diets. Here are some high-protein vegan foods you can add to your diet:
· Nuts
· Vegetables
· Seeds
· Beans and legumes
Eats Nuts and Seeds
Nuts and seeds are packed with protein, but they also contain healthy fats, fiber, and other nutrients. Almonds contain 6 grams of protein per ounce (28 g), while peanut butter has 8 grams per 2 tablespoons (30 g). Other nuts that are good sources of protein include pistachios (7 grams per ounce), cashews (7 grams), hazelnuts (6 grams), macadamia nuts (5 grams), pecans (4 grams) and walnuts (4 grams).
Try adding some nuts to your morning cereal or yogurt parfait. You can also use nuts as a topping on salads and baked potatoes or add them to baked goods like muffins and cookies.
Eat Beans and Legumes
Beans and legumes are a great way to add more protein to your diet. They're easy to cook, they're nutritious, and they're inexpensive.
Beans and legumes are also a good source of iron, zinc, folate and potassium. Iron is essential for producing red blood cells that carry oxygen throughout the body. Zinc is crucial for immune system function and wound healing process. Folate helps the body produce new cells, which is important for growth and repair of tissues in the mouth, skin and elsewhere in the body. Potassium helps control blood pressure by regulating fluid balance in cells.
The best way to get your daily dose of beans is from cooked whole beans or canned beans that haven't been seasoned with salt or oil (these can be high in sodium). If you do use canned beans that have been salted or seasoned with oil, rinse them thoroughly before cooking them to remove excess sodium.
If you don't like cooked beans, try adding them to salads or stews where they will retain their texture but won't need further cooking time. You can also eat raw green peas or edamame (soybeans) as a snack or add them to soups and salads.
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