The Vegan Protein Of 2022 sources below are the best for overall health, and will also fill you up (no less than 20g of protein per serving).
Protein is important for a healthy diet to help with weight management and building muscle. Protein also helps keep you full, energized, and aids in the recovery process after rigorous workouts. There are many excellent vegan protein sources available to vegans and vegetarians alike. With this protein guide, you’ll be able to choose the best source of protein for your lifestyle.
For those who are considering switching to a vegan or vegetarian diet, a balanced diet that includes protein will help you feel healthy and full while consuming fewer calories and fat. We aim to create an easy-to-follow guide for vegans who are new to nutrition as well as those who already know about the benefits of eating more plant-based foods.
The best sources of plant-based protein include beans, nuts, seeds, lentils, tempeh, soy milk, tofu , and seitan . Here’s our list of the top vegan protein sources.
Beans (as whole or sprouted)
Beans are a great source of protein. In fact, beans are the most nutritionally dense of all types of legumes (beans, peanuts, and peas). All beans contain significant amounts protein, fiber, and zinc. The amino acid lysine is present in all beans and seeds (except soy), which is an essential amino acid for humans. Beans also contain unsaturated fats like alpha-linolenic acid (ALA), which helps reduce your risk for cardiovascular diseases by lowering blood pressure. Beans are high in calories but very low in fat when compared to other plant foods. A cup of cooked Great Northern Beans contains 15 grams of protein, while a cup of cooked pinto beans contains 13 grams. If you’re looking to eat less calories and fat, you can always sprout your beans! Sprouted beans are easily digestible and contain more protein than the whole bean. You’ll also be getting more vitamins, minerals, and amino acids when you sprout your beans.
Nuts (especially almonds)
Nuts are a good source of protein and are high in heart-friendly fats. They contain both the omega-3 ALA as well as the omega-6 linoleic acid (LA). Both types of fatty acids help lower cholesterol levels and reduce coronary heart disease risk. Nuts are also rich in B vitamins, particularly B6, which is known for its role in the metabolism of glucose as well as protein synthesis. The amino acid lysine is also produced when we consume nuts. For those who are trying to gain muscle mass, nuts may help you build lean muscle mass. An ounce of almonds contains 5 grams of protein and 7 grams of unsaturated fat like ALA, which can be transformed into energy through the process called beta-oxidation (fat burning). Almonds contain three times more fiber than any other nut and have 9% more antioxidants than pecans.