Where to Get Plant-Based Protein For Vegan Diets
To know is to be wise. Equip yourself with Friendly Plant-Based Protein For Vegan Recipes and Sources. Be protein ready now, and make sure you have enough!
Updated February 22, 2019 - 6 Min Read
Veganism seems to be all the rage these days. With more people going plant-based than ever before this is bigger than just the latest dietary fad. The plant-based movement is here to stay and for good reason. Veganism is a type of plant-based lifestyle that excludes the consumption of all animal products. Vegans adopt these principles in the diet by replacing animal meat and dairy with vegetables, fruits, and natural plant-based protein that is better for your health. Health enthusiasts, especially vegetarians, are always on the lookout for the best plant-based products as sources to meet their daily protein requirement. Some of the highest quality sources of plant-based protein are readily available in the market, or if not, in your own garden. Though most plant food includes protein, here's a list of some of the most common ones consumed on a vegan diet:
- Hemp Milk and Seeds – Studies revealed that hemp seeds and milk contain essential fatty acids which our body is incapable of producing alone. Interestingly, these seeds belonging to the same plant family as marijuana are good sources of omega-3 and omega-6 fatty acids. Moreover, hemp seeds are good sources of zinc, magnesium, iron and other key micronutrients.
- Green and Yellow Peas – These tiny spherical seeds are an excellent source of plant-based protein, which also contains copper, zinc, and B vitamins to name a few.
- Potatoes – These are a very versatile and common plant food used in many vegan recipes. Many cultures depend on potatoes as a staple in the diet because they are known to have protein, potassium, and vitamin C.
As the experts in plant-based nutrition will tell you, you do not need to eat meat or cheese to get enough protein. In fact, the majority of foods we eat, plants included, already contain protein. Getting enough protein in your diet when going plant-based is actually pretty simple. It's really just a matter of exploring the horizon by trying new foods and ensuring that you eat a variety of plant-based protein for vegans so that you get enough of all nine essential amino acids.
Protein Myth: The More Plant-Based Protein For Vegan Dieters -The Better
As we explained in our article Plant Protein and Its Food Sources, it's not just the total amount of protein that matters but really the protein quality that should be the focus. A lot of people believe that adopting a vegan diet is an effective way to live healthier, but question whether they will get sufficient protein. In industrialized western society, a protein deficiency is practically unheard of. Meat eaters and plant eaters alike generally get plenty of protein. The ideal protein intake will vary person to person depending on a multitude of factors like training and health goals but as a general rule of thumb, about 0.8 grams of protein per kilogram of body weight is sufficient. Although it often isn't necessary to take a plant-based protein supplement, many vegan dieters choose to use it in their daily routine due to the convenience it provides and the added taste and texture it can provide to enhance your daily smoothie or Buddha bowl. even opt to satisfy themselves with protein supplements. However, this should not be the case. A vegan does not need to take in all plant-based protein to achieve highest protein consumption.
In contrary to what some people perceive, MORE is not always the answer in regards to protein intake. Though it might be true that our body functions well through the help of this vital nutrient, we don’t need a tremendous amount of it. Thus, an effective vegetarian knows how to balance plant-based protein for vegan.
Living Like an Italian is Key to Health & Longevity
So, what are the “principles” that lead to health and longevity? In 2004, Dan Buettner teamed up with National Geographic with a specific goal at hand. Their mission was to identify pockets in the world where people live longer, healthier lives compared to here in the U.S. In these “Blue Zones” they found people reach age 100 at rates 10 times greater than in the United States and maintain a high quality, active life.
My experience living abroad in Italy opened my eyes to the stark contrast between two cultures and some of the reasons why despite America being one of the wealthiest countries in the world, we are one of the sickest.
Many of my personal observations were in line with what the researchers discovered in their study. How could a country that we identify with pizza, pasta, gelato and chain-smoking actually be healthier as a population than the U.S.?
Vegan Recipes to Get Enough Plant-based Protein
Vegetarians consider protein as an important nutrient for one’s well-being. Simply because these proteins offer abundant essential amino acids for the body to function. Thus, choosing food with too little of it might imply fewer amino acids in the body.
A vegan lifestyle is healthy if food combination, in a diet, is right. In addition to that, it should also be complete in nutrients. In this plant-based protein for vegans expert guide, you can find recipes with various flavors in a budget. Here are some of the recipes you can try:
- Vegan Marshmallow Fluff made from 4 main ingredients namely aquafaba, vanilla, cream of tartar, and sugar.
- Tofu is made of bean curds pressed together in a process much like cheesemaking. This can be in different flavor depending on the preparation.
- Quinoa has quite a nutty flavor and has a low glycemic index for those who are worried about their blood glucose. Besides, being an excellent supplier of protein, buckwheat is excellent at stabilizing blood glucose.
- Vegetarian Chili is an easy to prepare recipe that uses tomatoes, beans, and spices for a hearty protein-dense vegan meal.
The plant-based protein for vegan book and the LYFE TRANSFORMATION PROGRAM are two resources you can use to get ideas and inspiration for making your own vegan recipes. For a protein-packed dessert, continue reading to get some of my very best protein fluff recipes. Or, try any of your favorite beans within vegetarian chili.
Get out that blender and begin fluffing!
Keep reading for the ideal vegan protein sources!
If you're not ready to go vegan, replacing a number of the animal-based protein in your diet with plant sources is still a fantastic move for your well-being. The above recipe list is just a teaser for anybody who is interested in incorporating more plant-based protein for vegan nutrition in their diet but doesn't know where to start. To get a comprehensive guide about how to plant-based the right way, check out the LYFE TRANSFORMATION PROGRAM.
One thing that you're likely to hear a lot about when going vegan is complete vs. incomplete protein. Animal sources of protein are complete, meaning they have each of the critical amino acids needed by the body. They're also a great supply of magnesium, B vitamins and most of all, iron, which many vegans may become deficient in without supplementation. You don’t need to drown yourself with veggies or be a vegan to get what you need from animal-free protein sources. Individual vegetable sources of protein are usually incomplete of all of the critical amino acids but that can easily be fixed by combining complementary protein sources like peas and rice. When you eat a variety of plant-based foods, you'll easily get the full spectrum of essential aminos and micronutrients you need for health. In fact, plants have more nutrient density than meat and are non-carcinogenic like many sources of animal meats.
If you're on the lookout for convenient, nutrient-dense vegan protein sources, check out LYFE FUEL's line of vegan protein powders, meal replacements, and superfood supplements. They provide all the important vitamins, minerals, protein, and nutritional support you need to thrive on a vegan diet.
Where to Get Vegan Protein Explained
If you are knowledgeable about the food you eat, most especially the nutritional value, finding your ideal protein intake will be an easy task.
Take, for example, a food packed with four grams of protein per tablespoon. At first glance, it can be tough to know how that contributes to your overall daily needs, but that all changes with a little education. When you know precisely what your body needs you will be in tune with how much to sprinkle on whatever food you eat or add into your favorite smoothie recipe without consuming protein in excess. Opting for products and food sources that provide micronutrient support in addition to just protein make for great choices and will make going vegan a whole lot easier.
Fuel Up with Premium Plant-Based Nutrition
Getting started on a whole food plant-based diet is now easier than ever with LYFE FUEL's free nutrition course. The LYFE TRANSFORMATION program was created to help you make healthy and sustainable changes to amplify your health and empower you to live your fullest everyday. The 21-day program distills years of nutritional research and personal experimentation into an easy-to-follow program that will guide you along your journey toward better health & happiness.
Read Next: Getting the Best Plant-Based Protein and its Food Sources
Written by Chris Manderino
Co-Founder of LYFE FUEL in Newport Beach, CA. Chris was an NFL fullback for the Cincinnati Bengals and Kansas City Chiefs before embarking on a journey to pursue his passion for health & nutrition. Chris is a graduate of the University of California, Berkeley and earned a completion certificate from the T. Colin Campbell Course in Plant-Based Nutrition.