The most common concern that people face with the vegan diet is lack of protein. As the animal product consumption reduced, it will affect the protein intake. A person can try various types of vegan diets that will provide their body with enough protein content. People who avoid the animal-based food altogether will face some issues with the intake of nutrients but do not worry because there are ample plant-based food items that provide a lot of vitamins and minerals that are required to the body.
Here are some of the protein sources that you can consume.
A cooked cup of lentils contains 18 grams of protein. These lentils are indeed a great vegetarian protein source. You can use them in various dishes, from salads to the soup; there are some of the great options when it comes to cooking of lentils. These lentils also have a good amount of carbs. A single cup of lentils can provide you with 50% of the required fiber as a daily intake. The fiber found in lentils can be feed to the good bacteria promoting the healthy gut. The lentils may also reduce the risk of heart diseases, extra weight, diabetes, and some forms of cancer.
Edamame, Tofu, And Temp
The edamame, tofu, and temp are originated from soya beans only. Soybeans are considered as one of the best sources of protein, and hence, all these items are rich in protein content. The edmame are immature soybeans with a grassy and sweet taste. You can either steam or boil them in order to consume.
The tofu is made by pressing bean curds together. Tempeh is made from cooking the matured soybeans. All of these items can be consumed in various forms.
Usually, these green peas are served as a side dish in different types of meals. One cup of green peas will have 9 grams of protein when the green peas are cooked. The green peas are also a good source of phosphorus, zinc, magnesium, copper, and several other vitamins too.
Oats are one of the simple and delicious ways to add proteins to your diet. These oats can be cooked in various forms, and they are tasty in almost all the ways that you cook them. Only a half cup of oats will give you 6 grams of protein. You can even get 4 grams of fiber in that half cup. Apart from fiber and protein, you can also find folate, zinc, magnesium, and phosphorous.
Chia seeds are nothing less than a boon for the vegans. These seeds have so many great benefits that they are one of the best options that are available in the market. In 35 grams of Chia seeds, one can find 6 grams of protein and 13 grams of fiber. Other than that these seeds are rich in iron, selenium, calcium, and magnesium as well.
These are some of the best vegetarian protein sources that you can find in the market.