Best Sources Of Protein For Vegans: Here Are The Top Plant based food options

It has been a debatable topic that a Vegan diet doesn’t have a sufficient amount of protein that fulfills the nutrition requirements of a human being. However, various plant-based foods have high amounts of protein that not only fulfill the requirements but also provide antibodies to ward off illness. 

When it comes to macro and micro then there has been a misperception that a vegetarian diet lacks protein. Various food researchers have found out the facts and benefits of a Vegetarian diet. The research does not only reflect how clean the veg diet is, it also shows how it can enhance physical performance, endurance, and stamina. 

Health Benefits Of Vegan Diet

A vegan diet has been linked to several health benefits in terms of nutrition fulfillment, cardiac health, and weight loss. However, it has also been suggested that certain plant-based foods contain a sufficient amount of protein.

As per the Recommended Dietary Allowance (RDA), the individual must take 0.8 grams of protein per kg body weight and 0.36 grams per pound. So this does not mean that one could only fulfill this requirement from animal-based protein. There are various sources of plant-based protein also that one should go for. Here are some:-

Six Vegan Protein Foods

1. Seitan - Considered as one of the best veg protein sources and contains 75g of protein per 100g which makes it the best source of consuming protein. Also, it has selenium, iron calcium, and phosphorus making it the best of its kind.
2.  Tofu- Rich in folate, fiber, and Vitamin K, Tofu is very suitable for digestion and fulfilling the protein need.
3.  Lentils- A cup of well-cooked lentils contains 18 gm of protein so it can be easily compared with eggs as a boiled egg contains 6 gm of protein. Lentils are considered to be having the most benefits when it comes to plant-based protein. Black Grams and Red Lentils are the best in terms of protein intake.

4. Kidney Beans- Contains 15g of protein per cooked cup of 170g. It also has other health benefits apart from having protein.

5. Soy Milk- Soy milk has 6 gm of protein per cup of 244 gm as it is also an excellent source of calcium, vitamin D, and vitamin B12.

6. Oatmeal - Oatmeal is the only plant-based protein that fulfills the requirements of Carbs also. Comes under the category of MacroS, 40 gm of Oatmeal provides approximately 5gm of protein with 4 gm of fiber. The presence of magnesium, zinc, phosphorus, and folate makes it the best plant-based fiber for clean digestion and gut health. 

Overall Perception

Fulfilling the daily needs for protein from a vegan diet is not that difficult. It must be planned to get the requirements done. Seitan that contains 25g of protein, tofu, beans, and lentils as well as foods that provide a smaller amount of protein like whole grains, nutritional yeast, and nuts must be taken in diet.