Nowadays, many people are adopting the vegan lifestyle for reducing their impact on the environment and for leading healthy life. One of the main concerns of people when switching to vegan diet plans is whether they will get adequate amounts of protein in their diet. This is a valid concern because plant protein is of lower quality, i.e. it does not have some of the essential amino acids. However, some plant-based foods are complete protein sources. Read on to know more about complete sources of proteins for vegans.
Quinoa is a grain with a nutty flavor, crunchy texture, and it is gluten-free. It is considered a pseudocereal because it does not grow on grasses like other grains. Besides, it is an excellent source of micronutrients like iron, magnesium, zinc, and fiber. It can be cooked in plant-based milk for a protein-rich breakfast. Above all, it can be used as a replacement for rice in a vegan meal.
It has a nutty flavor, and it is cooked like oatmeal or grounded into flour which is used for making baked goods. Apart from protein, buckwheat is also a good source of micronutrients like copper, manganese, magnesium, iron, and phosphorus. Last but not least, this pseudocereal is gluten-free, and hence it can be consumed by those who are allergic to gluten.
Tofu, Tempeh, And Edamame
Tofu, tempeh, and edamame are made using soybeans, which is an excellent source of complete plant protein. 3 ounces of tofu contains approximately 8 grams of protein, 3 ounces of tempeh contains approximately 11 grams of protein, and ½ cup of edamame has up to 8 grams of protein. In southeast Asian countries, dishes made using them are an important part of a vegan meal or otherwise. Apart from protein, they also contain other nutrients like calcium, iron, fiber, and vitamin C.
Chia seeds are tiny, round, and black or white seeds that are excellent sources of complete protein. Also, it contains omega-3 fatty acids, magnesium, calcium, and iron. It can be added to salads, used for making puddings, and mixed into baked goods.
Spirulina is a popular protein supplement consumed by vegans and vegetarians. It is blue-green algae, and a tablespoon of dried spirulina has up to 4 grams of protein. Besides, it is rich in antioxidants, B vitamins, iron, and copper. Above all, it can be consumed alone, added to salads, smoothies, soups, and granola bars.
Including these plant-based foods in your vegan meal will ensure that your body gets all the essential amino acids.