Vegan Foods Rich In Vegetable Proteins
The vegan diet excludes any product of animal origin. To ensure the right daily protein doses, you need to use vegan foods rich in proteins. Which are the best?
At the same time, it must be remembered that medical specialists and nutritional biologists recommend taking supplements of vitamin B12, which is present exclusively in products of animal origin. The rest of the proteins and amino acids can instead be taken through the consumption of some vegetables and cereals.
Vegan foods rich in plant-based proteins
1. Quinoa
It is composed of about 15% protein and contains all the essential amino acids for the body, among which L-arginine stands out. Among its properties, quinoa is known for stimulating the immune response and metabolism, as well as lowers blood pressure.
It does not contain gluten and is therefore also ideal for people with celiac disease or intolerant to this protein. As it does not contain saturated fat, it is very easy to digest and is an excellent source of fiber, which favors intestinal transit and the reduction of LDL levels in the blood.
Quinoa is an excellent alternative to rice, and it is possible to adapt dishes that traditionally include this grain to increase protein intake. Also excellent for preparing burgers or vegetable meatballs or in addition to yogurt or fresh cheese.
2. Soy and derivatives
It is the legume that provides the most proteins, in fact it is composed of 35% of it. Contains essential amino acids for proper endocrine function and minerals such as magnesium, necessary for muscle formation and carbohydrate metabolism. It also stands out for its high content of folic acid and vitamins B1 and B2.
Among its benefits we must emphasize the reduction of cholesterol levels and hypertension, as well as the improvement of intestinal transit and flora. It should also be mentioned its content of isoflavones, compounds similar to estrogens and associated with an improvement of the main symptoms of menopause.
Soy is commercially available in different formats: drink, generally enriched with calcium, tofu, yogurt, vegetable or textured cheeses. It is generally used as a substitute for meat in the vegan diet, which is why there are numerous recipes based on this incredible legume.
3. Oats among the protein-rich vegan foods
Oats are a cereal with a high protein (17%) and fiber (7%) content. It also features a good amount of vitamins (B1, B2, B5 and E) and essential minerals such as iron, calcium, magnesium, potassium and phosphorus. This food is highly recommended for its benefits for the body, such as:
- Prevention of cardiovascular diseases: the fiber present in it reduces the absorption of cholesterol, thus regulating the levels of LDL in the blood and blood pressure.
- Promotes intestinal transit thanks to the high content of soluble and insoluble fibers. Consuming oats protects the gastric mucosa and enriches the intestinal flora thanks to its probiotic action.
- It has a purifying effect on the gallbladder, favoring the elimination of bile salts through the faeces, thus avoiding the formation of gallstones and colic.
Oats are a very versatile food that can be consumed in the form of a vegetable drink, with yogurt, in salads, as a base for sweets in place of wheat flour or with soft cheese.
4. Chia seeds
It is not a particularly high protein food, however it does contain the nine essential amino acids. This makes it a food that cannot be missing in any vegan or vegetarian diet. It also has a high content of omega-3, ideal for keeping cardiovascular diseases under control.
It also contains a lot of fiber, which improves digestion and lowers cholesterol levels in the blood, as already explained. Chia seeds can be eaten in the form of puddings, in natural smoothies, in yogurts or in salads.
Here are some ideas for including protein-rich foods in your vegan diet. Remember that the protein intake must be equal to 30% of the total nutrients, and the foods presented are ideal for maintaining healthy eating habits.
