2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Anyone who follows vegan diet, do not eat anything that comes from an animal. This means that vegans do not eat meat, fish or poultry. They also do not consume animal by-products such as eggs, dairy products, honey. They also do not use cosmetics or soaps that contain animal products.
One concern that some people have with the vegan diet is that it may be low in protein, as many high protein foods come from animal sources. But the good thing is that it is possible to maintain adequate protein intake in the vegan diet.
The need for protein in vegans will vary depending on the weight and level of activity of the individual. The recommended dietary supplement (RDA) for protein intake is 0.8 grams per kilogram of body weight. Pregnant or lactating women and people who engage in more vigorous activities may need 1.1 to 2.0 grams per kilogram of body weight.
As long as you maintain a balanced and varied diet, it is quite easy to get all the protein you need in the vegan diet.
Risks of a vegan diet
People who follow a vegan diet are at risk of iron and vitamin B12 deficiency because they do not consume meat or other animal products that are rich in both nutrients. Fortunately, iron can be found in many plant sources, and many packaged foods are fortified with vitamin B12.
Vegans may also consider taking zinc supplements. Zinc is not found in large quantities in plant sources. The American Heart Association recommends between 15 and 18 mg of zinc per day. Be careful not to take too much. Excess zinc is not a good thing and can lead to copper deficiency.
1. The magic of the nipples
Beans are truly a magical food! It is full of protein and because there are so many varieties, the possibilities for food and snacks are endless.
One cup of cooked soybeans contains 23 grams of protein. A cup of cooked French beans, black beans, pinto beans or chickpeas has between 13 and 15 grams of protein.
For an easy breakfast, enjoy 1/3 cup of hummus, which contains 7 grams of protein, with fresh vegetables and beans.
2. Do you have soy milk?
Alternative milks have become quite popular in the last few years. They are widely available and are the same price as milk. One glass of soy milk has 7 to 9 grams of protein. If you avoid soy, choose plant-based milk such as flaxseed, hemp or carbonated milk, which has added protein. They are usually fortified with pea protein powder and provide about 8 to 10 grams of protein per cup.
A good recipe is: mix 2 cups of fresh or frozen strawberries, two ripe bananas and 1/2 to 1 cup of soy milk. Enjoy!
3. Tofu
Tofu, which is made from soy, is a popular alternative source of protein. It is very pleasant due to the light taste. Four ounces of tofu contains 9 grams of protein and can be easily used in snacks, lunch or dinner.
4. Quinoa - super grain
Quinoa is a delicious grain with a light nutty taste. It also contains 9 grams of protein per cup (cooked), is easily digested and is a good source of iron.
You can easily replace rice with quinoa or use it in place of pasta to make a cereal salad. Mix boiled quinoa with diced vegetables such as carrots, zucchini and tomatoes and squeeze lemon juice for a delicious dinner.
5. Crispy wholemeal bread
Using crispy whole grain breads as part of your breakfast or lunch is an easy and tasty way to incorporate protein into your diet.
Two slices of crispy wholemeal bread contain 10 grams of protein, making it a healthy alternative to wheat breads. Spread a little almond oil and avocado puree on toasted bread, sprinkle with lemon juice.
6. Lentils
The lens may be different a source of protein for vegans. One cup of cooked lentils contains 18 grams of protein. You can enjoy lentils as lentil soup or in lentil salad for dinner.
7. Nut oil
Two tablespoons of peanut butter or almond oil can contain up to 8 grams of protein, making them an ideal ingredient for a breakfast full of protein.
8. Tempe
Tempeh can be considered the sacred grail of foods containing protein. This is especially good protein source for vegans. It is made from soy like tofu, but is processed differently so that it provides even more protein.
One glass of Tempe contains 30 grams of protein! It is also a good source of calcium and iron. Tempeh has a firm texture and mushroom flavor, but easily adapts to many recipes.
Prepare Tempe with olive oil on medium heat. Add to vegetables seasoned with butter and garlic, a little red pepper and soy sauce to make an easy and delicious dinner.
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