How To Get Protein As A Vegan
How To Get Protein As A Vegan.. As a vegan, you may feel fatigued during the day even if you eat lots of fruits and veggies, that is if you forget to eat vegan proteins, which happens to be a critical element of veganism.
Even if it is alright to live without meat, living without consuming proteins won’t be particularly healthy as they are necessary for nearly all tasks that you require your body to perform as digesting, concentrating, walking, fighting against infections and more..
Unlike fat reserves, protein reserves in your body are quite low. Your body therefore needs regular protein consumption every day. So you’re better off dividing the proteins you have daily to breakfast, lunch and dinner, paying special attention to mornings and afternoons and eating at least 15 grams of protein per meal.
Although your protein needs may increase depending on your age, your health and your level of physical activity, generally speaking your protein needs are slightly lower than your weight in kg. The body weight x 0.8 = an average person’s daily protein needs. This may increase up to 2g per kg of body weight if you work out regularly.
Now let’s see how to get protein as a vegan, the main vegan sources of protein:
Nuts and seeds: Have a handful of your favorite nuts and seeds to get the proteins and vitamins you need daily, to give your body a boost of protein. You also need the nuts and seeds for dietary fiber purposes. It doesn’t matter what type, try and eat a variety or the ones you love most.
Peanut Butter: Just like nuts, peanut butter is a good way to provide your body with the protein it needs. But because of its high fat content, it is important to eat in moderation. According to a recent US uni research, after a snack of peanuts or peanut butter, hunger did not appear for almost 2.5 hours, while with other snack foods it reappeared after half an hour.
Quinoa: Replace rice with this tasty high protein whole grain cereal to prolong the feeling of fullness. Quinoa is rich in lysine amino acid, that is not found in wheat, corn, rice or other cereals. It is also rich in iron- you’ll get 4g of iron from a cup of cooked quinoa.
Soy: In the same volume, soy contains more protein and iron than beef and more calcium than milk. Some varieties of tofu provide as much protein as milk. Soy is without a doubt one of the most versatile and nutritious vegetables in nature.
Beans: There are a few types of beans and all are low in fat and high in protein so they are a great way to add protein and dietary fiber to your diet.
Broccoli: Added to your salad at lunch or as an accompaniment to evening meals, broccoli with its dark green leaves is a great source of protein. It is possibly one of the most talked about vegetables, as it happens to be one of the most nutritious. A cup of cooked broccoli contains 5 grams of protein and 3.5 grams of fiber.
Lentils: Great in soups, side dishes, dips and main meals, lentils are an economical and good way to add flavor and protein to your diet. Both the red and green varieties are very nutritious and high in protein.
Cereals: Protein enriched whole grain cereals are an excellent breakfast or a great snack at any time. To start your day with a healthy and tasty breakfast, make your own porridge or muesli and add your favorite ingredients.
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