High Protein Vegan FoodsImage Credit source: getty image
Non-veg is considered a good source of protein, but in today’s time many people are adopting vegetarianism and the number of people following vegan diet has also increased significantly. From big celebrities to common people are now taking steps towards veganism, but in such a situation people feel that getting protein is a challenge. Actually, vegetarian people also get their protein supply through dairy products, but vegans are those who do not use any kind of animal products, that is, they include only plant-based things in their diet. Let us know in this article about 5 such things which are found in trees and plants and are a good source of protein.
If you are planning to follow a vegan diet, but are worried about the protein intake, then you can make the 5 things given here a part of your diet which will help in completing the protein as per the requirement of your body. So let us know in detail what nutrients apart from protein you will get from these plant based things.
Include oats in breakfast
If you are vegan then you can include it in breakfast. According to the data given in the US Department of Agriculture, from 100 grams of raw oats you get 13.15 grams of protein and 10.1 grams of fiber. Apart from this, oats contain many vitamins and minerals including calcium, iron, magnesium, phosphorus, zinc, selenium. If you are making masala oats then add some vegetables, which will increase the protein and other nutrients. You can also prepare and eat it with nuts. This will help in increasing the intake of amino acids along with proteins and healthy fats.
Tofu is also a good protein source
While vegetarian people eat paneer, tofu is a great option for vegans because it is made from soybean milk. You can make it a part of lunch. You get 17.3 grams of protein from 100 grams of tofu and it is also a good source of fiber, calcium, potassium, phosphorus, magnesium, zinc, B complex, fatty acids, bioactive compounds.
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soybeans or edamame
You can eat green soybean beans and prepare it like dal. It is considered one of the best sources of protein for vegans. According to the US Department of Agriculture, 100 grams of soybean contains 18.2 grams of protein. It contains 6 grams of fiber, 102 mg calcium, 1.7 mg vitamin C, B complex vitamins and good fats.
eat moong dal sprouts
Vegan people can eat mung bean sprouts in breakfast. According to USDA, you will get 7.02 grams of protein from 100 grams of moong. This is a good source of dietary fiber. Apart from this, many nutrients are found in good quantity in moong and when you make sprouts from it, the nutrient value increases.
eat chia seeds
For vegans, different types of seeds are an excellent source of protein, which you can make a part of your diet in moderation. Talking about chia seeds, data from the US Department of Agriculture says that 100 grams of chia seeds provide 16.5 grams of protein. It also contains good amount of dietary fiber. 34.4 grams of fiber is found in 100 grams, which is helpful in keeping the stomach full for a long time and keeps digestion healthy.
These are also good protein sources
For vegans, different types of pulses and beans like chickpeas, kidney beans, black gram are also good sources of protein.
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