Vegans Can Grow! Here Are Your 6 Best Protein Options
When it comes to ‘veganism’ there’s always some sort of confusion. How do vegans complete their protein intake? Since they don’t consume anything coming from animals- meat and dairy, the most potent protein sources are left out. However, nothing beats having your daily macro fulfilment from natural resources. Gone are the days when high protein vegan choices were only available in the west. This is a list of rich sources of vegan protein which are now easily available in India and you can incorporate them in your vegan diet plan as well.
Tofu, also known as ‘Soybean Paneer’, it is made from soybeans and is easily available in any decent grocery store near you. The best part is that it is a lean protein source and contains less than half the fat as compared to traditional cottage cheese or paneer which makes it an ideal meal for vegan bodybuilders who do not wish to add chicken or eggs in their diet. Since soybeans are a complete source of protein, Tofu provides the body with all the essential amino acids. It also contains iron, calcium and 10-19 grams of protein per 100 grams.
Lentils, more commonly known as ‘Dal’ are an excellent protein source as they contain 18 grams of protein per cooked cup (240 ml) and provide approximately 50% of your recommended daily fibre intake. The fibre found in lentils has been shown to feed the good bacteria in your colon, promoting a healthy gut. Apart from cooking them as normal ‘Dal Tadka’ for your lunch, you can use them in a variety of dishes, ranging from fresh salads to hearty soups.
3) Chick Peas and Kidney Beans
Kidney beans and chickpeas, commonly known as ‘Rajma’ and ‘Chhole’ respectively, contain high amounts of protein per serving. Both of them contain about 15 grams of protein per cooked cup (240 ml). They are also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, and manganese. You can use them in your salads, apart from cooking them in Indian styles. Moreover, several studies show that a diet rich in beans and other legumes can decrease cholesterol, help control blood sugar levels and lower blood pressure
4) Green Peas
The little green pea (matar) is often used in combination with cottage cheese and contains 9 grams of protein per cooked cup (240 ml). A serving of green peas covers more than 25% of your daily fiber, vitamin A, C, K, thiamine, folate and manganese requirements. Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper and several other B vitamins. You can use peas in recipes such as Pea Mint Soup or Pea Salad also.
Often referred to as ancient or gluten-free grain, quinoa provides 8–9 grams of protein per cooked cup (240 ml) and is a complete source of protein, which is rare among grains. Quinoa is a good source of complex carbs, fiber, iron, manganese, phosphorus and magnesium.
6) Soy Milk
Soy milk serves as a good alternative to regular milk. Soy milk is made from soybeans and is fortified with vitamins and minerals. It’s a great alternative to cow’s milk. Not only does it contain 7 grams of protein per cup, but it is also an excellent source of calcium, vitamin D and vitamin B12. Since soy milk and soybeans do not naturally contain vitamin B12, so picking a fortified variety is recommended. Soy milk can easily be purchased from any supermarket these days. Try to find an unflavoured option as Flavour Soy Milk comes with added sugar.
- Position of the American Dietetic Association: vegetarian diets.
- Role of lentils (Lens culinaris L.) in human health and nutrition, Hamed Rabah Takruri, Ala Yousef Issa
- Non-soy legume consumption lowers cholesterol levels: a meta-analysis of randomized controlled trials. www.ncbi.com
- Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial. www.ncbi.com
Anuj Tyagi is a Certified Personal Trainer , Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of thewebsite where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him throughFacebook andYoutube.
Note- The article just lays down the properties of sprouts. For successful fat loss or muscle, you will need to align your calorie intake with your goal. Sprouts are one of the healthiest food items out there.
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The most easily accessible food on the list and can be prepared without any hassles at home.
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swelling and constipation.
CLA, short for Conjugated Linoleic Acid, is another ‘so called’ Fat
burning supplement that sells like hot cakes in the supplement shops. I have even seen bodybuilders and health coaches recommending this
supplement to people for quick fat loss.
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