Vegan nutrition is no longer an exception. More and more people are deciding to do this, not only because of the health benefits, but also because of ethical views. A meat-heavy diet not only harms animals, but also our environment. It's so easy to switch to a vegan diet.
More and more vegan alternatives are coming onto the market, making the switch easier. A renunciation is no longer a renunciation, but rather pure enjoyment.
If you follow a vegan diet, always keep an eye on a balanced, healthy diet . Poor nutrition is often accompanied by deficiency symptoms. You should pay particular attention to getting enough vitamin B12 and iron .
Vegans should also pay attention to good protein sources . Proteins are not only important for athletes. Every person needs them because they ensure good muscle tissue. If the body is supplied with too little of it, it becomes weaker and has no power to produce antibodies.
However, protein supply is often associated with meat. We will now show you how you can get enough protein with a vegan diet.
Why do we need proteins?
As already mentioned, proteins are not only important for extreme athletes; everyone depends on sufficient protein intake. Because they are important for cell structure and regeneration, the hormonal system and immune defense.
Even our brain is grateful for sufficient protein: this makes it more efficient and can concentrate for longer. We also need proteins to build muscle, as they allow muscles to regenerate and grow more quickly.
In order for the body to absorb protein from food, it must be broken down into its components. These are called amino acids.
There are a total of 21 amino acids, of which 12 are non-essential and 9 are essential amino acids. Your body can produce the non-essential amino acids itself, but not the other 9 essential ones. They are vital for our body.
That's why it's important to eat protein-rich foods . This can happen on the one hand through animal nutrition, on the other hand also through plant-based nutrition (for example nuts or seeds).
How much protein do we need per day?
An adult up to 65 years of age is recommended to consume 0.8 grams of protein per kilogram of body weight. For example, the requirement for a 60 kilogram person would be 48 grams of protein per day. For a person weighing 80 kilograms, 64 grams. For athletes, the requirement may be higher depending on the training goal.
Are animal protein sources higher quality than plant-based ones?
Plant-based protein sources are often portrayed as inferior compared to animal sources. But you shouldn't let that fool you.
Vegan protein sources such as grains or legumes are very suitable for meeting your daily needs. Plant sources are often considered to be of higher quality and contain more unsaturated fatty acids. They are also easier to digest.
By consuming plant-based protein sources , the body receives fewer calories, fats and cholesterol. This is a clear advantage of plant-based proteins. Because meat often contains too much fat and cholesterol. Another advantage is the reduced intake of uric acid (purine).
Where do vegans get their proteins from?
Even as a vegan, it is possible to get enough protein from food without having to resort to dietary supplements. This way you can cover your need for essential amino acids.
We'll show you which products contain a particularly high amount of vegetable protein:
Legumes are one of the number 1 protein-rich foods. This includes peas, beans, lentils and much more. The selection ensures that it doesn't get boring:
- kidney beans,
- soybeans,
- green peas,
- Red lenses,
- beluga lentils,
- and and and.
Soy products are also popular foods in vegan cuisine. This includes foods like
- Tofu,
- edamame,
- tempeh,
- soy yogurt and
- Soy milk.
Soy protein is considered, among other things, to be very high quality proteins. It contains all the essential amino acids that humans need every day.
Nuts and seeds are among the sources of good fats. They provide us with unsaturated fatty acids, which are vital for us humans. In addition to these fats, nuts and seeds also provide us with plenty of proteins.
The products with the highest protein content include:
- Peanuts,
- walnuts and
- Almonds, too
- hemp seeds,
- Flaxseed or
- Chia seeds are a great alternative.
Grain products also contain important vegan protein .
These include gluten-containing grains such as...
- Spelt,
- Wheat,
- durum wheat,
- Rye,
- oats and
- Barley,
as well as gluten-free grains such as...
- Corn,
- Rice,
- Millet,
- quinoa,
- buckwheat and
- Amaranth.
Along with soy, quinoa is one of the very high-quality proteins. It has a complete amino acid profile that covers all essential amino acids.
Various types of vegetables also impress with their high protein content.
These include varieties such as...
- Spinach,
- Kale,
- sprouts,
- mushrooms and
- Artichokes.
GREENFORCE products are also particularly rich in protein. You can also use them at any time if you feel like there is a lot of variety in your diet.
GREENFORCE's meat alternatives are pea-based. As you already learned above, peas are one of the very protein-rich foods. This also makes the vegan alternatives particularly high in protein. So you no longer have to go without, you can conjure up whatever you want and still eat in a balanced way.
As you can see, many delicious foods contain enough protein to cover our daily needs. A balanced diet is still very important, as some foods lack complete coverage of the amino acid profile. You can only achieve sufficient coverage through combination.
What are the benefits of vegan protein sources?
What is important here is that it is not just vegans who benefit from plant-based protein sources. Animal products contain significantly more saturated fatty acids and cholesterol than plant products. They score points with their low fat content and comparatively high vitamin, mineral and fiber content.
There are many benefits associated with a plant-based diet . For example, the change can reduce body weight, minimize cholesterol levels and lower blood pressure.
It can also reduce the risk of cardiovascular disease, diabetes and obesity. The factor of exercise and sport must also be mentioned. A healthy lifestyle also includes regular walking, running, cycling, hiking, etc.
This is important to fully realize the positive benefits of a plant-based diet.
The 8 best plant-based protein sources
So now we've beaten around the bush enough. So what are the 8 best plant-based protein sources that support our body with a healthy, balanced diet?
lenses
Lentils come in many colors and shapes (red, brown, black). On average, they contain over 26.7g of vegetable protein per 100g. That's a lot when you consider that a person weighing around 60 kilograms needs 48 grams of protein per day. So one meal of lentils already covers half of your daily requirement.
Thanks to their high protein, protein and fiber content, lentils are very healthy. They provide a lot of energy, keep you full for a long time and are particularly low in fat. They can also prevent illness and lower blood sugar.
How about this protein-rich recipe for you? Beluga lentils with green hummus and vegan meatballs. The recipe is very healthy and particularly rich in protein.
Kidney beans
Kidney beans are a perfect source of nutrients. 100 grams of kidney beans contain 24 grams of protein - putting them in second place behind lentils. Another plus point: Like other legumes, kidney beans are also rich in fiber. This makes the beans a real winner when it comes to nutritional composition.
You can use the type of bean in a variety of ways: whether in a salad, in a chili, or formed into a vegan burger. The recipe selection is very large.
peanuts
The legume peanut is a popular snack in many places. And a real protein donor. But if the nut is roasted, salted or baked in fat, it quickly becomes unhealthy and contains more saturated fatty acids.
Peanuts in their pure form consist of a quarter of protein. This makes them more productive than beef and pork. The nut also provides plenty of vitamin B and important minerals such as fluorine and iodine.
And the best thing: peanuts can be used in a variety of ways. Boring cuisine is a thing of the past. We have a recipe for you that is on the one hand super delicious and on the other hand also rich in protein. How about African meatballs in peanut sauce? Vegan of course.
Quinoa
In the Andean region of South America, quinoa has been considered a nutrient- and energy-rich staple food for around 6,000 years. The Spanish conquerors viewed “ Inca wheat ” as cheap poor people’s food and sometimes banned it. It was unknown in this country for a long time, but it was only a few years ago that it became the superfood par excellence.
Quinoa belongs to the foxtail family. You can eat the young shoots, leaves and seeds of the plant. The seeds are also most commonly used in cooking.
The nutritional values of the miracle plant are impressive. Quinoa is an excellent source of essential amino acids and unsaturated fatty acids. The gluten-free pseudograin also provides you with magnesium, iron, potassium and calcium. Quinoa is the perfect source of protein for many vegans.
Quinoa can be eaten perfectly with vegetables and salad. We have come up with a healthy quinoa salad with vegan nuggets that provides you with all the important nutrients and is perfect for the day.
Hemp seeds
Hemp seeds come from the hemp plant Cannabis Sativa, but they don't make you high, they make your body healthy. When you eat hemp seeds, you don't have to worry about feeling even the slightest effects of tetrahydrocannabinol (THC). These were completely bred out.
The seeds are actually nuts. The little powerhouses are rich in healthy fats, proteins and a variety of minerals.
They also have a high proportion of
- Vitamin B1, B2 and E,
- calcium,
- Magnesium,
- potassium and
- iron, as well
- healthy omega-3 and
- Omega-6 fatty acids.
You can let your creativity run wild when preparing the hemp seeds. The easiest way is to prepare them in pasta or baked goods, or to eat them in muesli or yoghurt.
Chia
Chia seeds are considered a Mayan medicine. In their language, the word “ Chia ” means “ power & strength ”. The small black seeds swell significantly when mixed with liquid and are now considered a superfood. The plant comes from Mexico and Central & South America. The plant belongs to the mint family, which is a genus of sage.
The nutrients in chia seeds are impressive: they have a very high omega-3 content and a high protein content. Chia contains around twice as much protein as grains. Even smaller amounts can supply the body with sufficient proteins.
Furthermore, there is a lot
- Calcium,
- iron and
- Soluble fiber in chia.
That makes it a superfood.
Preparing the small seeds is super easy: just by adding water or milk, you can make a kind of pudding. The seeds sprout very strongly and allow the liquid to thicken.
For optimal digestibility of chia, it is suitable to leave the seeds in milk overnight. If you combine the pudding with fresh fruits, nuts or hemp seeds the next day, the healthy Kickstarter breakfast is ready.
oatmeal
This time oatmeal is not a fancy product from all over the world, but rather very regional. Grain can be grown very well in this country. We know oats in many different versions: as flakes, milk, bread, and much more. There are no limits to our creativity when it comes to oats.
Oatmeal is not only a popular breakfast classic, no, it is also an excellent source of nutrients. For example, the flakes contain beta-glucans, which help to reduce the rise in blood sugar levels after eating. Oatmeal keeps you full longer than other foods.
It also contains many essential amino acids, vitamin B1 and trace elements such as zinc and iron. It also provides sufficient protein: a full 13.5 grams per 100 grams of oat flakes. This already covers a quarter of the average person's daily use.
A very popular dish with oatmeal is overnight oats. This is porridge that is soaked overnight. Soaking reduces the phytic acid content and allows the body to absorb more nutrients from the oats. So that makes the oats even healthier.
We have created a delicious recipe for you that will make your day a perfect start. Take a look here.
soybeans
The well-known soybean belongs to the legume family. It is considered an excellent source of vegetable protein. The small bean contains an impressive 35 percent protein. There are also various minerals such as magnesium, trace elements such as iron, but also omega-3 fatty acids.
Soy also contains substances such as isoflavones, which are similar to the female sex hormone estrogen. They can have a hormone-like effect. In normal consumption quantities this has no effects. However, if isoflavones are consumed as dietary supplements, negative health effects can occur.
You can prepare the soybeans into delicious bowls, vegetables or dairy products. However, you have to cook them beforehand as they are not edible raw. Tofu also consists largely of soybeans, which also makes tofu a very protein-rich food.
Vegan protein sources: Our conclusion
In order to eat a balanced and healthy diet , an animal diet is no longer necessary . With a little know-how, you can also be vegan or vegetarian without any symptoms of deficiency.
The body needs proteins , whether they are of plant or animal origin is up to you. However, it is possible to also consume enough plant proteins. Using protein-rich foods like soybeans, oatmeal, quinoa, peanuts, and much more. Healthy eating not only tastes delicious, it is also quick and easy to implement.
With our tips and simple recipes, you are perfectly equipped for a healthy lifestyle without any shortage of important nutrients.