By not consuming any animal products, vegans face countless interrogations on how they get the proteins needed to maintain healthy bodies. There are so many myths and disagreements surrounding veganism. So it is not surprising that many people do not fully understand this lifestyle. However, nowadays we can find lots of vegan meals that have a good amount of protein and complete nutrients.
If you are thinking of going vegan and you want to break down all these misconceptions, now is the time to do it! In this short guide, we tell you which vegan foods you can eat that provide all the protein your body requires.
Contrary to what many people think, it is possible to eat a completely balanced and healthy vegan diet. It has been shown that vegan foods such as soybeans, which are versatile within this diet, are also high in protein content. This legume provides the most protein and has the lowest carbohydrate content.
A high level of protein is crucial to keep the body strong and energized throughout the day. So it is extremely important to incorporate it into our shopping and the meals we prepare at home. Before jumping completely into your vegan diet, get to know each of these foods and their nutritional benefits:
Chickpeas contain essential vitamins such as B3, C, K, and B9. It is a very versatile food since you can combine them in your stews or salads. They are also the protagonists of many delicious and healthy vegan recipes.
Lentils are also one of our favorite vegan foods. It contains iron, zinc, sodium, potassium, selenium, calcium, and vitamins. It is a nutrient bomb in B-complex vitamins, such as B2, B3, B6, B9, and vitamins A and E. Lentils are an amazing source of phosphorus, magnesium, and folic acid. Like chickpeas, this vegan food is quite versatile. It can even be an excellent meat replacement when prepared as meatballs.
Seitan is a wheat protein paste, therefore it contains a high amount of protein and is low in fat and carbohydrates. It is a favorite of many, as it is an excellent dressing among vegan recipes. It helps immensely in simulating the texture of beef steaks. It truly is a yummy garnish to your vegan meals!
Quinoa has a high protein level, which can reach up to 23% depending on the different types found in the market. It is a star ingredient to complete your salads, mainly because it provides minerals such as calcium, iron, manganese, and phosphorus. In addition to vitamins C, E, B1, B2, and niacin. This whole grain is also full of amino acids, which stimulate brain development, and Omega 6 fats.
Nuts such as walnuts, almonds, cashews, and hazelnuts are an excellent choice to complement your vegan breakfasts, snacks, salads, and even desserts. They have amazing nutrients such as fiber, antioxidants, and vitamins B and E. Don’t sleep on these!
Mushrooms are a delicious food that you can incorporate into your vegan diet and that will also provide you with a large amount of vegetable protein, fiber, and minerals. Nutrients such as magnesium, phosphorus, iodine, calcium, zinc, and potassium are present in mushrooms. In addition to vitamins A, B1, B2, B3, B5, B9, C, D, and E.
Tofu is a soybean derivative, so we cannot exclude it from this list. It is high in iron and calcium. It also provides vitamin B1 and minerals such as manganese, selenium, phosphorus, copper, and zinc.
Now to answer the big question, are vitamin supplements really necessary during your vegan diet? Experts say yes! People who follow a vegan diet should take vitamin B12 supplements and incorporate nutritional supplements to not notice the decay. It is necessary to consult with a specialist before going completely vegan.
A well-balanced diet with the previously mentioned vegan foods together with appropriate supplements will keep your health in good shape. Don’t rush! Be patient with your body and nourish it properly. It is best to eat at least three servings of fruit a day, drink tea or infusions daily and eat lots of vegetables and fruits in your salads.