Do you want to adopt a Vegan Diet but aren’t sure about the sources of all the Essential Nutrients, Vitamins, and Minerals you need to Stay Fit and Healthy? This is a very Common Problem but it’s not as Hard as it seems. Although animal proteins and all the non-vegetarian sources of proteins are famous and effective, there are a lot of Vegan Sources Of Protein that you can add to your Diet and you’ll be just fine.
The Non-Vegetarian Sources of Protein are so famous among all the Fitness Enthusiasts and the Trainers that they barely talk about Vegan Alternatives. This makes it confusing and difficult for all the Vegans to choose what to eat.
If you join a Gym, all the sources of Protein that they’ll tell you to add to your Diet are Costly and Non-Convenient for a common person, especially here in India. The Protein shakes are definitely non-affordable for more than 70% of the normal people who are in the Fitness sphere just to Stay Fit and Healthy.
Protein is one of the most important Macro Nutrients required by the body if a person is engaged in Physical Activities and workouts.
When you perform a workout, the muscles in your body tears up during the process. Proteins are required to build the Muscle Tissues back up, Stronger and Better which ultimately defines your Muscles and makes them Stronger. This Macro Nutrient helps in increasing the Strength and Definition of your Muscles.
Importance of Protein
- It helps in Reducing Appetite and Hunger Levels,
- Increases Muscle Strength and Mass,
- It is Good for the Bones.
- It helps in Boosting Metabolism and Increases Fat Burning Capability of the Body.
- Helps in Weight Loss.
- Lowers Blood Pressure.
- And a lot more…
So, now you know what’s the importance of Protein in your diet, here are the Top 10 Vegan Sources of Protein that you can add in your Diet.
TOP 10 VEGAN SOURCES OF PROTEIN
1. Greek Yogurt
Greek Yogurt is yogurt that has been strained to remove most of its whey, resulting in a thicker consistency than regular yogurt, while preserving yogurt’s distinctive sour taste. It contains more Protein than regular yogurt and is very famous among Fitness enthusiasts and trainers.
100 grams of Greek Yogurt contains-
- Calories– 59
- Fat– 0.4 g
- Carbohydrate– 3.6 g
- Protein– 10 g
Milk is an excellent source of Protein and is easily available everywhere. It is not costly and it provides us with a lot of other nutrients as well as – calcium, phosphorous, potassium, vitamin- d, etc.
500 grams of Whole Milk contains-
- Calories– 149
- Fat– 7.9 g
- Carbohydrate– 11.7 g
- Protein– 7.7 g
All types of Beans like – Kidney beans, Chickpeas, all the pulses are rich in Proteins. They are an excellent source of dietary fiber, Protein, and many other important vitamins and minerals. They also help in Reducing Blood Sugar, Maintaining Cholesterol Levels, and a Healthy Gut.
4. Dark Chickpeas (Black Chana)
Dark chickpeas are a great source of Protein. They have a lot of names and are commonly called ‘Kala Chana’ in India. If added to your daily diet, it controls Diabetes and Blood Sugar Levels naturally. It can be consumed in various ways. Most people consume boiled Dark Chickpeas every morning as it offers numerous health benefits. It can also be soaked in water for a few hours and then consumed. You can add lemon, onion, and tomatoes in it to make it taste better.
1 Ounce (28 g) – 3 g of Protein
Soybean are High in Protein and have a lot of other health benefits. It also contains a decent amount of Carbs and Fats thus providing balanced nutrition. They may reduce the risk of a variety of health problems, including Cardiovascular Diseases, Strokes, Coronary Heart Disease, Some Cancers as well as Improving Bone Health.
100 grams of Raw Soybeans contains-
- Calories– 446
- Fat– 20%
- Carbohydrate– 30%
- Protein– 36%
6. Peanut Butter
Peanut Butter is a famous snack for Bodybuilders. It is Rich in Proteins and has a lot of other health benefits like- Weight loss, Lowers risk of cancer and diabetes, helps you to maintain a healthy heart, and promotes strong bones. Peanut butter sandwiches are famous among fitness enthusiasts and bodybuilders because of the taste and health benefits.
2 tablespoons of Smooth Peanut Butter contains-
- Calories– 190
- Fat– 16 g
- Carbohydrate– 8 g
- Protein– 7 g
7. Almonds / Nuts
Almonds and a large variety of nuts (Walnut, Peanuts, pecans, cashews, etc.) are rich in Proteins. They have a whole lot of other health benefits as well like – Healthy Heart, Lowers Cholesterol Levels, may Reduce Inflammation, Loaded with Antioxidants, etc. Nuts can be consumed like a snack throughout the whole day.
1 Ounce of Almonds – 6 grams of Protein
Broccoli is well known in the Fitness Community because of the numerous health benefits and Protein-rich nature. It is a ‘Green Vegetable’ and we were always forced to ‘Eat Green Vegetables’. Along with Proteins, it is also a good source of iron, potassium, calcium, selenium, and magnesium as well as vitamins A, C, E, K, and a good array of B vitamins including folic acid.
100 grams of Broccoli contains-
- Calories– 34
- Fat– 0.4 g
- Carbohydrate– 7 g
- Protein– 2.8 g
Oatmeal is a great source of Fiber, Carbs, Proteins, and Antioxidants. They are highly nutritious and they tend to Lower Cholesterol Levels, Improve Blood Sugar Control, and may also Help in Weight Loss. Oatmeal is a very famous Breakfast as it is a great source of vitamins and minerals and it deserves to be the First Meal of the Day.
100 grams of Quaker Oats contains-
- Calories– 364
- Fat– 8.5 g
- Carbohydrate– 60 g
- Protein– 11 g
10.Multi Grain Bread
Multi-Grain Bread is another famous Breakfast Option especially if it’s 100 % whole grain. It is Rich in protein, fiber, and B vitamins, and provides you with complex carbohydrates that will help you to feel satiated.
100 grams of Multi Grain Bread contains-
- Calories– 251
- Fat– 3.1 g
- Carbohydrate– 47 g
- Protein– 10.1 g
So, those were some Vegan Sources of Protein that you can accompany in your Diet to fulfill the need of Protein in your body. These Food items will not only provide your body with protein but they have numerous other health benefits which ultimately, will keep you Healthy and Prevent you from Various Diseases. Don’t forget to check out some of Perfesteem’s posts that might help you in your Fitness Journey or even if you simply want the Knowledge.
Hasta La Vista and don’t forget…