Protein is important for maintaining muscle and bone mass, for keeping the immune system strong, and to prevent fatigue.
People not familiar with vegan nutrition often assume it is terribly hard to get enough protein on a vegan diet, and that’s if they even think there is any protein in plant foods at. Those who follow a vegen diet do not eat any beef, pork, poultry, or fish. Some do not include eggs and/or dairy products either. These are all high-protein foods. Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. Only about one calorie out of every 10 we take in needs to come from protein.
Unlike animal protein, plant-based protein sources contain healthy fiber and complex carbohydrates. Animal products are often high in artery-clogging cholesterol and saturated fat, and the consumption of animal protein has been linked to some types of cancer. There’s no need to eat animal products to maintain good health, as a quick study of the facts about plant protein and nutrition shows.
Here you find list of vegan foods:
Legumes such as chickpeas, lentils, green peas, soybeans and kidney beans are common ingredients in Indian dishes. Rich in protein, legumes are also packed with fiber, iron, phosphorous, potassium and B vitamins. For example, 1/2 cup of cooked lentils provides almost 9 grams of protein, and 1/2 cup of cooked chickpeas contains about 7 grams of dietary protein. Although legumes are classified as incomplete proteins, combining them with rice forms a complete protein, providing you with all the essential amino acids your body requires daily. The truth lies somewhere in the middle. It is easy to get enough protein on a vegan diet if you eat multiple servings of high-lysine foods (legumes, seitan, amaranth, quinoa, pistachios, and pumpkin seeds) each day.
Tofu also known as bean curd is a plant-based complete protein that makes an excellent addition to vegetarian Indian dishes. A 1/2-cup portion of firm tofu contains about 10 grams of dietary protein. Women need at least 46 grams of protein daily, men require at least 56 grams of protein per day, and pregnant and nursing women should aim for 71 grams daily. Tofu is also rich in polyunsaturated fatty acids, including omega-3 fats, which makes it heart-healthier than high-fat meats containing saturated fat.
Make sure to have a few different fresh or frozen vegetables that are good for steaming, sauteing, stir-frying, and baking. Frozen vegetables are a great staple and are very versatile. Load up on as many vegetables as you need such as broccoli, carrots, celery, cauliflower, cucumbers, peas, tomatoes, bell peppers, avocado, mushrooms, garlic, onions and leafy greens.
Choose a couple of fruits from each category for a wide selection that you can use in lots of different ways. In addition to fresh fruit, frozen and dried fruits are also a great option that won’t spoil. Frozen fruit is perfect for smoothies and baking, thawed fruit is great for topping oatmeal or non-dairy yogurts. Dried fruit is a good choice for taking on the go, with nuts as a topping for breakfast cereal, and in baking. Examples: Apples, pears, kiwis, oranges, grapefruit, lemons, peaches, plums, bananas, watermelon, etc.
Non-Dairy Milk Products
Choose whichever plant-based milk you enjoy the flavour of most. Soy milk is great because it’s high in protein. Consider choosing an unsweetened variety, they offer the most flexibility because they can be sweetened or used in savory dishes. Vanilla, chocolate or other flavours are great for sweetening and flavouring coffee.
So next time when you are advised to have high protein diet, choose from the above sources and STAY VEGAN!