Veganism has grown in popularity in recent years, especially since the release of Netflix documentaries such as What’s the health and The Game Changers, Once a niche cuisine, as reported by The Guardian, the year 2018 marked the rise of “veganism in the world,” with every trend forecaster and business analyst appearing to express their agreement.
Even dating apps like Tinder are inspiring young people to turn vegan and make a difference. World Vegan Month is an excellent time to do so, as vegans all over the world come together to raise awareness about plant-based living and its numerous health benefits.
Following a vegan diet means abstaining from anything that comes from animals. That’s why vegan food is often considered incomplete and low in nutrition. However, the truth is that vegan food usually includes plant-based algae, seeds, nuts and all kinds of healthy substitutes to satisfy one’s protein needs. So here is a list of protein rich vegan foods that you can include in your daily diet.
Hemp, Flax, and Chia Seeds
Hemp, flax, and chia seeds are loaded with vitamins and minerals and are high in protein and omega-3 fatty acids. Hemp seeds contain 9 grams of complete, easily digestible protein per ounce, which is 50% more protein than some other seeds. The best part about these seeds is that they can be used in place of eggs.
Also Read: Plant-Based Diet Or Vegan Diet: Which One Should You Choose?
In layman’s terms, seaweed is a type of sea vegetable that grows in the sea. Seaweed is one of the primary ingredients in many vegan dishes and can be used in dishes such as sushi rolls, soups, stews, salads, supplements, and smoothies. Seaweed is a great source of vitamin B12 and is also rich in protein.
Nuts And Nut Butter
Looking for something to munch on? Nuts are a great option to binge on as they are loaded with both protein and healthy fats. A serving of nuts (20 grams) contains 10 grams of protein, whereas two tablespoons of nut butter contain 32 grams of protein. When it comes to nut butter, the golden rule is to choose an oil-free, low-sugar low-salt variant. The best part about eating nuts is that they are easy to carry and can be eaten at any time of the day.
Soy products are among the most protein-rich plant-based foods. As reported by MedicalNewsToday, tofu contains about 10 grams of protein per ½ cup, edamame beans contain 8.5 grams of protein per ½ cup, and tempeh contains about 15 grams of protein per ½ cup. The best part about eating soy products is that they are high in calcium and iron, making them a healthy alternative to dairy products.
Also Read: Avoid These 7 Mistakes If You Are On A Vegan Diet
Quinoa, a modern grain, has recently gained popularity as a healthy food and is considered as one of the best healthy food options for vegans. Quinoa is a good source of folate, magnesium, zinc, and is a complete protein. Cooked quinoa contains 8 grams of protein per cup. The grain is also rich in fiber, a nutrient that plays an essential role in helping you feel full.
Image Credit: Freepik