High protein foods for vegans

Vegetables and cereals are the main sources of protein in vegan diets. Therefore, it is very important to know which foods of non-animal origin have the highest protein content and increase their daily intake.

Vegan diets are characterized by the complete elimination of animal products. Therefore, it is necessary to look for plant protein sources to cover the daily basic needs of protein. Do you know which are the best foods rich in proteins of vegetable origin?

In addition, it is important to note that specialized doctors and dieticians nutritionists recommend supplementation with vitamin B12, since it can only be found in animal products. The rest of proteins and amino acids can be obtained through the consumption of certain vegetables and cereals.

Foods rich in proteins of plant origin

1. Quinoa

Approximately 15% of its composition is proteins and contains all the essential amino acids for the organism, among which L-arginine stands out. Among its properties, quinoa stands out because it stimulates the loss of fat, the decrease of hypertension and immune function.

It does not contain gluten, therefore, it is suitable for the habitual consumption of people with celiac disease or intolerance to this protein. In addition, since it does not contain saturated fats, it is very easy to digest and constitutes an excellent source of fiber, which favors intestinal transit, as well as the decrease of LDL in the blood.

Quinoa is an excellent alternative to rice so we can adapt dishes that are traditionally made with this cereal to increase its protein value. Besides, it can be used to make hamburgers or vegetable meatballs, or add it to yogurt or fresh cheese.

2. Soybeans and derived products

It is the legume that provides the most protein since they constitute 35% of its total composition. It contains essential amino acids for the correct endocrine function and minerals such as magnesium, necessary for the formation of muscle and the metabolism of carbohydrates. In addition, highlights its high amount of folic acid and vitamins B1 and B2.

Among its benefits, we can emphasize the reduction of cholesterol and hypertension, as well as the improvement of transit and intestinal flora. Also worth mentioning is its high content of isoflavones, a group of substances similar to estrogen, which are associated with the relief of the main symptoms of menopause.

Soy can be presented commercially in different formats: soy milk, generally enriched with calcium, in the form of tofu, textured or in the form of yogurts and vegetable cheeses. It is generally used as a substitute for meat in the vegan diet, so there are many recipes whose base is this vegetable.

3. Oatmeal

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Oats are cereal with a high content of proteins (17%) and fiber (7%). It also has a large number of vitamins (B1, B2, B5, and E) and essential minerals such as iron, calcium, magnesium, potassium, and phosphorus.

This food is related to many benefits for the health of the organism, such as:

• Control of cardiovascular diseases: fiber has entrainment action, which contributes to the reduction of cholesterol absorption, thus regulating blood LDL levels and blood pressure.
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• It favors intestinal transit,  thanks to its high content of soluble and insoluble fiber. Its intake protects the digestive mucous membranes and enriches the intestinal flora, thanks to its prebiotic action.
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• It favors the drag of bile salts,  exerting a depurative effect of the gallbladder. In this way, it facilitates the elimination of the same by the feces, avoiding the formation of biliary stones and colics.

Oatmeal is a very versatile food and can be consumed in the form of vegetable drink, with yogurt, in salads, as a base for desserts replacing wheat flour or tender cheese.

4. Protein-rich foods: Chia seeds

It is not a food especially rich in proteins, but it contains the nine essential amino acids, so they are essential in any vegan or vegetarian diet. It also has a high omega-3 content, related to a decrease in cardiovascular diseases.

In addition, it contains a lot of fiber, which improves intestinal transit and reduces blood cholesterol levels, as we have seen previously. Chia seeds can be eaten in the form of pudding, with natural smoothies, in yogurts or in a salad.

Finally, take note and include these foods as pillars in your dishes if you are on a vegan diet. The protein contribution should be 30% of the total nutrient content, so these foods will allow you to maintain healthy eating habits.