One of the common concerns with vegan and vegetarian diets is that they might not offer adequate amounts of proteins. Nonetheless, experts have proven that when a vegan or vegetarian diet is well planned, it provides all the nutrients that the body requires. Normally, specific plants foods have significantly higher protein contents than others. By targeting this protein-rich food sources, vegans can source the protein that their body needs. Vegans who need nutritious source food should always aim at reliable food delivery companies. BritainReviews can offer UK diet food companies online reviews from where one can look at the reviews and choose dependable food companies to deliver your food. Below are some of the best sources of plant-based protein.
Spelt and Teff
This two belong to the ancient grain category; other examples of ancient grains include faro, barley, einkorn and sorghum. Teff has its origins from annual grass and is thus gluten-free, whereas spelt is a wheat category and has gluten.
Per every 240 ml of a cooked cup of spelt and Teff, it offers 10 to 11 grams of protein. They also provide the body with other nutrients for optimal functioning, including magnesium, iron, phosphorus, manganese and fibre. These two are great substitutes to common grains, including rice and wheat and can be utilised in multiple recipes from polenta, baked foods and risotto. Spelt and Teff are available online.
Seitan
Seitan is a renowned source of protein among many vegans and vegetarians. It is prepared from gluten, which is wheat’s main protein. Unlike most mock meats that are soy-based, Seitan has a texture and look of meat when cooked. Seitan is a high source of plant-based protein with 25 grams of protein per 100 grams. It also has other minerals, including calcium, phosphorus and iron. Seitan can be found in a majority of healthy food stores. There are various ways that Seitan can be cooked, including grilled, sautéed or pan-fried, and thus it can be included in a range of recipes easily. However, it is important to note that’s Persons with gluten sensitivity or celiac disease should avoid Seitan.
Whole Grain Bread
Each slice of Whole Grain Bread typically has about 6 grams of proteins. Having a Whole Grain Bread sandwich will offer your body a fourth of the proteins it needs daily. Whole grains are also rich in fibre, ensuring that they keep the digestive system health at its optimum and avert chronic diseases such as cardiovascular disease and cancer.
Green Peas
Often served as a side dish, each cooked 240 ml cup of green peas offers the body 9 grams of protein, which is more than what is contained in a cup of milk. Additionally, each green peas serving offers over 25% of an individual’s daily needs of vitamin A, C, K, manganese, folate and fibre. Green peas can be used in recipes such as basil stuffed ravioli, pea, avocado guacamole and Thai inspired pea soup.
Soy Milk
Soy milk is an excellent substitute for cow’s milk. It is made from soybeans that are fortified with minerals and vitamins. Each 240 ml cup of Soy milk offers about 7 grams of protein. It also has vitamin B12 and vitamin D. It is, however, important to note that on its own, Soybean doesn’t naturally have Vitamin B12, so choosing the fortified version is important.
You can find soy milk in supermarkets and use it in various cooking methods, including baking. It can also be taken on its own. It’s best to go for varieties that aren’t sweetened to ensure that we keep the quantity of added sugar in our bodies at their minimum.
Spirulina
This is a blue-green algae that has lots of nutrients. Two tablespoons of Spirulina offers 8 grams of protein. It also offers the body 42% of its daily requirements of copper and 22% of its daily thiamine and iron needs. The blue-green algae also offers significant amounts of riboflavin, magnesium, potassium, manganese and small quantities of other nutrients required by the body, including essential fatty acids. Studies have also associated Spirulina with other health benefits, including reduced blood pressure, robust immune systems and improved cholesterol and blood sugar levels.
Quinoa
Being a complete protein, Quinoa is highly rich in protein. In addition to protein, you’ll also source other minerals such as iron, magnesium, manganese and fibre. Quinoa can be used in stews and soups. It can also be eaten as a main course or sprinkled in salads.
In conclusion, while it may appear that vegans and vegetarians lack protein food sources, the truth is that there exist plant-based protein foods, as discussed above.