Are you a newbie in the vegetarian world and worry about your meals? Don’t worry; there are substitutes for your daily needs, including vegan protein sources. Many vegans concern about their daily diets, thinking that once turning in as a vegetarian, they will not have sufficient protein. However, many nutritionists, as well as other experts, argue, some certain vegetables have more protein, even more than meat! Here are a few vegan protein sources that will also help you to lose some weight while maintaining your health at the same time! if you are a new vegan, here are some tips.
1. Seitan
Seitan is one of the divas when it comes to vegan protein sources; it is very well known amongst vegans and nutritionists. Rich of gluten, Seitan is a perfect choice for you if you want to promote muscle strength since gluten is the main protein in wheat. Not only that, the texture is similar to meat that it can quench your hunger for it when eating. For every 100 grams of Seitan, it has around 25 grams of protein, automatically making Seitan one of the richest vegetable to contain protein. Not only that, but Seitan also has much selenium, as well as iron. It will boost up your dental and bone health because calcium and phosphorus are also found in Seitan.
2. Soybeans
Another good source of protein is soybeans. You must have been very familiar with soybeans, because many products, such as tofu, tempeh, and edamame are made from soybeans. It is not hard to love soybeans, for it provides amino acids that our body needs, plus the taste of soybeans are not that bad. You can always steam or boil some edamame or tofu, simply eating them alone or adding it to soups for richer flavors. 100 grams of soybeans contain 10-19 grams of protein, as well as iron and calcium – a whole good package for your health. Not only that, but they also have vitamin K, vitamin B, fiber, as well as minerals.
3. Lentils
If you are not fond of lentils, then you must think further about it. The study shows that lentils are one of the greatest vegan protein sources. For every cooked cup which is around 240ml, you will obtain 18 grams of protein. Just like soybeans, you can add lentils in various meals, such as soups as well as salads. Not only that, but they also contain digested carbs, in which it will provide you with many energy while at the same time it boosts up your fiber intake. When you are consuming lentils, you are also reducing the risks of suffering from diabetes, cancer and heart disease, because lentils help the good bacteria in the colon to grow and fight against any kind of bad bacteria along with viruses. This is because lentils have many folates as well as antioxidants and manganese.
4. Beans
Many kinds of beans are rich in protein, for it contains 15 grams of protein for every serving of 240ml beans. You can find it in many varieties of beans, from pinto beans, kidney beans, black beans, to those of chickpeas, or what people usually call as garbanzo beans. If you are suffering from diabetes and cholesterol, then it is suggested for you to increase the daily intake of beans, because it helps to improve the sugar concentration or levels within your blood. Not only that, but it will also reduce the fats on your stomach, because they have beneficial compounds, such as complex carbs, fiber, and potassium to help you feel full throughout the day. You can always make a delicious bowl of bean soup or roasted them, for they are one of the best vegan protein sources.
