Vegan Protein Sources…
Are you vegan or are you considering it? Becoming vegan has many benefits for both the body and the planet, but it comes with its challenges. Because of how limited this diet can be, it is very easy to be lacking with certain nutrients that your body needs. That is why it is essential that you are tracking what you eat, as well as what macronutrients and micronutrients are in the foods that you consume on a daily basis.
WHAT ARE THE BENEFITS OF A VEGAN DIET?
Being a vegan can…
- Help you lose weight
- Lower your risk of type 2 diabetes
- Potentially lower blood sugar levels
- Protect against certain cancers
- Lower your risk of heart disease
- And much more!
As you can see from the list above, there are many reasons why one decides to try being vegan. Some people simply want to eat cleaner, some want to try a different method to lose weight, and others believe it could help with their health problems. Whatever your reason is, know that there are some risks that come along with these rewards if you’re not careful.
WHAT DEFICIENCIES DO I NEED TO LOOK OUT FOR?
- Protein
- Vitamin B12
- Calcium
- Vitamin D
- Iron
- Omega-3
- Zinc
As long as you are consciously making sure that you are getting enough of the above nutrients every day, then your body should still function at optimal levels. Protein is one of the biggest possible hurdles, especially if you are a gym-goer. If you are depleting your muscles on a regular basis and not properly replenishing them, then your performance both in the gym and for daily functionality can suffer. But vegan sources of protein are hard to find because everyone is used to getting more than enough from meat, fish and eggs. So what are your options?
BEST SOURCES OF VEGAN PROTEIN
- Black beans
- 1 cup has 39.1 g P
- Kidney beans
- 1 cup has 16 g P
- Soymilk
- 1 cup has 6 g P
- Peanuts
- 1 cup has 37.7 g P
- Tofu
- 4 ounces have 9.3 g P
- Tempeh
- 4 ounces have 21 g P
- Quinoa
- 1 cup has 24 g P
- Edamame
- 1 cup has 16 g P
- Chickpeas
- 1 cup has 10 g P
- Lentils
- 1 cup has 18 g P
- Split peas
- 1 cup has 16 g P
As you can see from above, there are still many protein options for vegans, even if you weren’t aware of them initially. Making sure to get a sufficient amount of the foods listed on a daily basis will ensure that your body stays healthy and properly functioning. But do you know how many grams of protein you should be consuming every day?
Everybody is different but the average person needs one gram of protein for every pound they weigh. For example, if you weigh 150 pounds, then you need to consume 150 grams of protein daily. So as long as you keep track of what you are eating and making sure no nutrient deficiencies exist, especially with protein, then eating a vegan diet can be very safe and healthy!