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Tuesday, October 20, 2020

Excellent sources of protein for those on a vegan diet

"Try to mix and match all these vegan protein sources and make sure you eat at least 20 per cent of your calories from protein," said nutritionist Rashi Chowdhury

By: Lifestyle Desk | New Delhi | Updated: September 23, 2020 12:33:15 pm
Vegan sources of protein, plant-based sources of protein, indianexpress.com, indianexpress, rashi chowdhury, chia seeds, pista, vegan protein,Ensure your diet is full of the required amount of protein. (Source: Getty Images/Thinkstock)

If exercise helps build strength and flexibility, it is one’s diet and nutrition intake that builds health and energy. While there are different types of diets that may help one achieve the desired results, many people tend to believe that there are not many adequate sources of protein for vegans. Nutritionist Rashi Chowdhury debunks the myth and lists some commonly found sources of protein for vegans that are also lighter on the gut.

Take a look.

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There are SO many plant based foods that are packed with nutrition and are high in protein but a lot of them might cause issues with the gut so Here are some of my favorite sources of vegan protein that are lighter on the gut! 1- Pistachios Pistachios make for an excellent high-protein snack on the go. You can also use them in your favorite recipe. They’ve got 25 grams of protein per cup 2- Almond butter I LOVE nut butters. Almond butter is a little grittier than peanut butter and contains more fiber, calcium, potassium, and iron. Add a scoop of almond butter on top of your oatmeal, in a smoothie, or slather it on top of a banana or piece of sourdough toast. Contains 7 grams of protein per 2Tbsp serving 3- Organic Edamame These crunchy little guys are fun to eat on their own, straight out of the shell, with a generous sprinkling of coarse salt. Contains 18 grams of protein per 1 cup serving (shelled) please try and go organic here. 4- Pea protein powder Pea protein is a popular vegan protein option. It's easy to digest, and a good source of arginine (an amino acid your body needs to build muscle), and branch chain amino acids (protein compounds that can delay fatigue during exercise). Add some in chocolate or vanilla-flavored powder form to your post-workout smoothie. Contains 14 grams of protein per 2T serving (1 scoop) 5- Spirulina Another richer source of protein than most vegetables! Spirulina is a worthy addition to your morning smoothie or juice. Contains a hefty 57g per 100g, but the average serving is between 1-3g. 6- Chia seeds Chia seeds pack a surprising amount of protein and also high in fiber and are a complete protein. Contains 5g protein per 2T serving 7- Sesame seeds Sesame seeds are rich in lignans that may help burn fat as they cause the body to release more fat-burning liver enzymes. They are also an excellent source of vegan protein. Contains 5g protein per 3T serving Try to mix and match all these vegan protein sources and make sure you eat ATLEAST 20% of your calories from protein 🙏🙏🙏 Have any more interesting vegan protein sources that you love? Share them with me in the comments below!

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Pistachios

Pistachios make for an excellent high-protein snack on the go. You can also use them in your favourite recipe. They’ve got 25 grams of protein per cup.

Almond butter

Almond butter contains more fibre, calcium, potassium, and iron than peanut butter. Add a scoop of almond butter to your oatmeal, smoothie, or slather it on top of a banana or piece of sourdough toast. Contains seven grams of protein per two-tablespoon of serving.

ALSO READ | Know how to build immunity with protein amidst coronavirus pandemic

Pea protein powder

Pea protein is a popular vegan protein option. It’s easy to digest, and a good source of arginine (an amino acid the body needs to build muscle), and branch chain amino acids (protein compounds that can delay fatigue during exercise). Add some to your post-workout smoothie. Contains 14 grams of protein per two teaspoons of serving or one scoop.

Spirulina

health, immunity-boosting foods, nutritional diet, indianexpress.com, indianexpress, amla, honey benefits, amla benefits, turmeric benefits, green tea benefits, spirulina benefits, Spirulina, a blue-green algae that is available in the form of powder, capsule and tonic, can help regulate blood sugar, blood pressure and cholesterol. (Source: Getty Images/Thinkstock)

Another rich source of protein, spirulina is a worthy addition to your morning smoothie or juice. Contains a hefty 57g per 100g, but the average serving is between 1-3 grams.

Chia seeds

Chia seeds pack a surprising amount of protein, and are also high in fibre. Contain five grams of protein per two teaspoons of serving.

Sesame seeds

Sesame seeds are rich in lignans that may help burn fat as they cause the body to release more fat-burning liver enzymes. They are also an excellent source of vegan protein. Contain five grams of protein per three teaspoons of serving.

“Try to mix and match all these vegan protein sources and make sure you eat at least 20 per cent of your calories from protein,” she said.

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