Learn about the power of vegetable proteins and why you should include them in your vegan diet
If you are vegan, you have probably been asked… Where do you get strength from if you don't eat meat? Or how do you kill hunger with pure herbs on a vegan diet?
You can give the short answer: that there are plant foods loaded with protein and supplements for vegans as effective as those of animal origin .
But if you want to explain it better or get started in veganism AS IT IS!, you should know the most suitable ones.
In a vegan diet everything is in balance
A vegan diet follows the same logic as other eating regimens .
You have to balance the right amount of carbohydrates, fats and proteins to stay healthy, energetic and fit. Also choose foods that have essential amino acids.
Why is the topic of protein so important for vegans?
Because if they do not replace animal proteins intelligently, their strength decreases and their muscles, bones, hair and nails weaken, among other deficiencies such as vitamin B12 .
In addition, they live with an uncontrollable hunger that many appease with carbohydrates and in the end end up gaining weight.
If you don't want it to happen to you, add these foods to your diet.
Full protein plant foods in the vegan diet
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Lentils
They offer you protein, fiber and potassium.
A good dish for lunch or dinner really fills you up. You can also use them to enhance salads, stews and rice dishes.
How much protein do they give you? 8.84 grams per ½ cup.
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Chickpeas
They are ideal because you can even eat them raw.
Although if you ask me, nothing like a chickpea stew or hummus to please the stomach. But let's see how much protein chickpeas have.
With ½ cup you get about 7 grams of protein.
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Peanut
It has proteins and healthy fats.
Now knowing how much protein chickpeas have, let's look at the data on peanuts.
The right portion takes care of your heart, helps you lose weight and build muscle mass.
In addition, it gives you 20.5 grams per ½ cup.
If you eat it in butter form, you will have 8 grams per tablespoon.
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Almond
Offers minerals and all essential amino acids to keep you healthy and active.
It also prevents inflammation due to its low concentration of Omega 6.
Imagine that just ½ cup of almonds gives you 16.5 grams of protein.
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Spirulina
It is a superfood with vitamins, fiber, minerals and healthy fats.
Additionally, it can contain up to 70% protein.
With just 2 tablespoons, you get 8 grams.
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Quinoa
It is packed with vitamins, minerals and essential amino acids.
And with just one cup you acquire 8 grams of protein.
Consume it as a cereal or add it to salads, pastas and soups to recharge your strength and energy.
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Chia
Helps control appetite and lose weight.
These seeds have such a mild flavor that they don't affect your recipes, so add them to whatever you crave for extra fiber and Omega-3.
It also gives you 2 grams of protein per scoop.
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Hemp seeds
Includes essential amino acids and fatty acids.
And since they are rich in vegetable protein, they facilitate the development of your muscles and tissue regeneration.
With one tablespoon you get 5 grams of protein.
Use it in any preparation and enjoy its benefits.
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Products made with soy
Vegans and vegetarians use it a lot as a meat substitute. And since it is tasteless, they adapt it to any recipe.
To top it all off, it contains 10 grams of protein in ½ cup
-Edamame, which are the tender grains of soybeans , provide 8.5 g of protein in ½ cup.
They have the advantage of being gluten-free and low in calories.
-Tempteh, a product of soy fermentation.
Not only does it help you control cholesterol and is an antioxidant, but it offers you 15 grams of protein per ½ cup.
