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The best protein foods when you’re vegan

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October 27, 2015 at 4:22 PM  •  Posted in Nutrition by  •  0 Comments

There are many myths surrounding veganism and going organic. One of them is that vegans suffer from lack of protein. Proteins act as the building blocks of a healthy body. They become amino acids that help cells grow and repair themselves. Since they take longer to digest, they keep you fuller for longer and help you lose weight. They also help your hair, skin, and keep your system functioning smoothly. Women need about 46 gms of protein per day and men need 56 gms. Generally, for the body to perform at it’s best, it is calculated that your protein quota should be about 30% of what you eat as carbs.

And it’s not just animal or dairy products that have a monopoly on protein – plants, nuts and lentils pack quite a punch too.

Here’s our top picks of protein foods, for when you’re eating healthy and saving not just yourselves, but the planet too!

Green veggies

Popeye knew that spinach had enough protein; where do you think he got his muscles from? French beans, kale and green peas are also protein powerhouses, with at least 5 grams per serving being the minimum.


Avocado

Say hello to a delicious, creamy protein source – avocado. Offering 4 gm per cup, this yummy treat goes well in salads, sandwiches, desserts and even raw.


Tofu

Stinky, yes. Delicious, yes. Healthy – heck yeah! Around 90gm of tofu has 9 gm of protein and it’s yummy to boot!


Nuts

Almond, walnut, cashews, hazelnut and peanuts are all delicious protein sources that can be eaten as a snack and added to salads, soups, dishes and more.


Nut or soy milk

A single cup of soy or almond milk has about 7-9 grams of protein. Blend in a banana and you’re set for the morning.


Lentils (including chickpeas)

Lentils are very versatile. Be it making hummus with chickpeas or burger patties or even roasted snacks, these little superheros deliver 18 grams per cup. Which means that with two cups, you’re reaching your daily target easily.


Beans

Kidney, black or green, beans offer 13-15 grams of protein AND heart-healthy fibre. Bean there, rocking that.


Seeds

Seeds like quinoa, flax and millets offer almost 8 gm of protein per cup as well as amino acids. Quinoa, in particular, is called the perfect protein as it is versatile, has all nine amino acids and fibre too.


Rice

Surprising isn’t it? But rice, brown or white, offers at least 4 gm of protein per cup, bringing your total daily count up significantly.

 

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