Summary Best Proteins for Vegans and Vegetarians (Youtube) www.youtube.com
1,182 words - YouTube video - View YouTube video
Lisa Hi. I'm Lisa, registered dietitian with Healthline. And today, we're talking plant proteins. 1 of the common misconceptions about a vegetarian various vegan diet is that it's really hard to get enough protein, and it's actually not. Almost every food we eat has protein in it.
Lisa Today, we're going to highlight a list of top 10 protein rich foods for vegans and vegetarians. Now there are some some pros and cons to consider when it comes to plant based proteins. It is easier to hit your protein needs when you eat meat, and animal foods do tend to have more of the essential amino acid, the building blocks your body needs that make up protein. Plant proteins, however, come with other health benefits. They're typically rich in antioxidants, vitamins, minerals, and fiber, and and there are quite a few protein rich plant foods.
Lisa 1st up is seitan. This is a protein that's made from wheat gluten. Its texture resembles meat and it's often used in mock meat products. There are different brands and types of seitan, but you can expect about 25 grams of protein per 3 ounces. Seitan also provides minerals like selenium, iron, calcium, and phosphorus.
Lisa You can purchase seitan in the refrigerated section at the grocery store, or you can make your own using vital wheat gluten. It wouldn't be a list of top plant proteins if we didn't talk about soy. That means tofu, tempeh, edamame, and more. Soy contains all the essential amino acids, so it's a great protein source for vegans and vegetarians. Depending on which soy food you choose, you'll get between 12 to 20 grams of protein and about 3 and a half ounces.
Lisa If you think you don't like tofu, I think maybe you just haven't prepped it the right way because it truly does take on different flavors really easily, and there are different types you can buy weight will have different textures. So you can choose silken or go for extra firm. Tempeh is a fermented soy, and edamame are soybeans, you can buy them shelled or in the shell and use soy in a variety of different recipes. Lentils have 18 grams of protein in 1 cup. You can add lentils to salads, soups, curries, pasta dishes, the list goes on.
Lisa With those 18 grams of protein, you also get about 15 grams of fiber. And most Americans don't get enough fiber, which is great for gut health and heart health, plus it keeps you full. There are different types of lentils. You can mix up whichever ones you choose, and these are a relatively affordable plant protein to include in your diet. Hemp seeds deliver some omega threes, fiber, and plant based protein.
Lisa Teen. There's about 3 grams of protein in each tablespoon. They don't have a massive quantity of protein, but you can easily sprinkle them on top of oatmeal, yogurt, cereal, toast, use them in smoothies, salads, or bake with them. They're very versatile and easy to have on hand. Nutritional yeast is a vegan favorite because it has sort of a nutty, cheesy flavor.
Lisa There's also 8 grams of protein in a quarter cup. Fortified nutritional yeast also delivers other vitamins and minerals like b vitamins, including vitamin b 12, which is hard to get on a vegan diet. Quinoa is a great protein rich grain to choose. There's 8 grams of protein in 1 cup of cooked quinoa. Quinoa's technically a seed, but it's often lumped in with those whole grains because it's got fiber and other similar nutrients to whole grains.
Lisa Is quinoa contains all 9 essential amino acids just like soy. I like using quinoa as a base for green bowls or in casseroles. O sprouted grain bread tends to be higher in protein than regular bread, so it's a nice protein rich option. It's made from sprouted whole grains and legumes, including wheat, millet, barley, and spelt, as well as sometimes soybeans and lentils. Each brand will vary slightly, but 2 slices of sprouted green bread delivers about 8 grams of protein.
Lisa Sprouted green breads also tend to either have much less added sugar than regular bread or no added sugar and they deliver fiber, so they're a great base for sandwiches or toast. Personally, I love topping mine with nut butters, which gets us weight to our next protein source, drum roll, nuts and nut butters. 1 ounce of nuts has about 5 to 7 grams of protein. Bean, same goes with 2 tablespoons of nut butters. Nuts and seeds are also great sources of fiber and healthy fats along with iron, calcium, magnesium, selenium, for its vitamin e and certain b vitamins.
Lisa They also contain antioxidants among other beneficial plant compounds. So nuts are great for you. Enjoy a handful of nuts on their own or add nut butters to smoothies, sauces, and oatmeal for a little protein boost. Some people say that beans don't have enough protein to count, but I disagree. Breed.
Lisa You'll get protein from kidney, black, pinto, and all the other types of varieties of beans. They're also an extremely important staple food across cultures. Is they're affordable, and they've got some Proteins, about 15 grams of protein per cup of cooked beans. Beans also deliver fiber, iron, folate, and other minerals. Research shows that a diet high in beans and legumes can be beneficial for our heart health, blood sugar levels, and may even help reduce oily fat.
Lisa Beans are great in soup, dips, salads, and more. Rounding out our list is chia seeds weight 5 grams of protein and 10 grams of fiber per ounce. Chia seeds definitely deserve their spot on this list. These little seeds contain high levels of iron, calcium, selenium, and magnesium, as well as omega 3 fatty acids, antioxidants and other beneficial plant compounds, our own chia seed pudding video linked here is a super popular recipe for a reason. And chia seeds can also be added to yogurt, smoothies, or granola for nutrients upgrade.
Lisa This list is far from exhaustive. There are many weight protein options for non meat eaters that we didn't have time to include here, vegetarians who also eat dairy and eggs can rely on foods like Greek yogurt, milk, cheese and eggs to add even more protein to their diet. So whether you're enjoying a homemade veggie burger, topping your oatmeal with peanut butter and hemp seeds, or digging into a quinoa lentil salad, there are plenty of ways to get enough plant based protein throughout the day. If you do eat a completely plant based or vegan diet, you'll want to be mindful that you're including a protein source at every meal and may need to get a little more creative than omnivores to hit or protein goals, but it's definitely possible and can also be super delicious. Let us know if there are other protein topics you want us to explore in an upcoming video, and don't forget to like, subscribe and hit that bell for more from me and Healthline.