Posted by: ands_pav_nic on Nov 08, 2010
I’m often asked, as a vegan, where I get my protein from.
Protein comes from a number of plant based sources. Consuming plant proteins over animal proteins helps you to lower your chances of getting cardiovascular disease, osteoporosis and cancer. Some vegan proteins can also be high in carbohydrates (beans, chickpeas) but it has been my experience that the kind of carbohydrate you receive from plant based sources are different and not as likely to lead to weight gain as carbohydrates derived from breads and pasta. Also in my opinion, when you eat bread and pasta, you want to eat more and more of it! I’m not sure if this is because they are adictive or because the nutritional gain from these foods is not that great and so your body still feels it needs to find more nutrition so you eat more of it.
- Soybeans are one of the best protein sources around – in a 100g serving of soybeans you get around 36 grams of protein
- Lentils also contain a lot of protein, and are pretty tasty and versatile to cook with – try this green lentil soup with corriander – in 100gs of lentils you get around 26 grams of protein
- Spinach has around 26 grams of protein per 100g raw serving. Try this yummy vegan lasagne packed full of spinachy goodness.
- Nuts like walnuts (also a very good source of omega 3), almonds, pistachios, hazelnuts and brazil nuts contain lots of protein too.
- Kidney beans have aroud 20 grams of protein per serving. Try this great bean burger to get your bean fix.
Pumpkin seeds have 33 grams of protein per 100 gram serving.
- Quinoa has around 13 grams of protein per 100 gram serving. Try this great salad - it really is delicious – to get some great quino and pumkin seed protein.
- Spirulina is a complete protein source and contains all 8 of the essential amino acids! It is made up of 60-70 percent protein and is a great source of vitamin B12. Also try marmite as a good source of B12, in a 1.7 gram teaspoon of the stuff your getting a huge 27.8 grams of protein.
So happy eating! Try and incorporate some of these sources into your everyday diet for maximum nutrition :)
I’m also doing some research into sprouting and the protein content of sprouted goods and I’ll post something about this soon…