Best Protein Sources in Vegan diet

Best Protein Sources in Vegan diet

spinach best protein source in vegan dietThe conception that a vegan diet cannot support the physical effort and a strong body is entirely wrong. Unfortunately, many people believe that meat is essential to becoming great athletes and have their muscles developed beautifully. Did you forget about Popeye the sailor, who used to eat spinach each time he wanted to become stronger? Of course, it is just a cartoon, but there is a bit of the truth is this cartoon, because spinach in on the list of veggies that can provide a lot of proteins. To your surprise, spinach even has more protein that what you usually get from red meat. So, all you need to do is to have a balanced diet, in which you include as many veggies as possible, and you will have more protein intake than you ever had, even as a meat consumer.

High diversity and precious nutrients

In comparison to meat, vegetables are available in a more diverse number, including the ones that have a large protein input. So, it is hard to get bored of a vegan diet, since there is always something else you can enjoy for dinner, and still have those proteins you want so much. Besides proteins, veggies will have something that meat does not have, and those are the fibers, minerals, and vitamins, making them a complete and high-quality food source.

To your record, there are many athletes that chose a vegetarian lifestyle, and they are doing great. Not only that they have stunning physical shapes, but their performances are above average. Prince Fielder, Venus Williams, and Mac Danzig are just a few examples of active people for whom a vegan diet appeared to be the best option. So if these professional sportspersons can work out after eating veggies, anyone can. You just need to prepare healthy and balanced meals, which will help you sustain the physical effort.

Veggies with high protein levels

Alright, so we talked about how great vegetables are when it comes to protein, but which ones are the best?

Nuts great source of proteinsWell, to your surprise, every veggie has, in a smaller or bigger proportion, a quantity of proteins. Even leafy greens are great when it comes to proteins. For instance, a cup of green beans has approximately the same content as a cup of milk. Quinoa is something you also should not miss from your diet, because of many reasons. First of all, this seed has more than 8 grams of protein for each cup of quinoa you consume. Besides this, it also has nine precious amino acids, needed by the body to get repaired and grow, compounds our body cannot produce all by itself. Nuts and nut butter are other great sources of proteins, although you should opt for raw or dry roasted nuts. Also, do be careful how many you eat, because they do contain a high number of calories. Beans, of any kind, are perfect if you want a meal filled with proteins, so don’t avoid them. Chickpeas contain about 7.5 grams of protein in only a half of cup, not to mention their high content in fibers and low proteins. And the list of veggies can continue as there are many that can offer high-quality proteins, fibers and keep the calories low.

Green is good

green beansReturning to the fact that even leafy greens have a large dose of proteins, let us see a couple of them that have impressive protein levels. To do that, you will need to know the quantity of protein in red meat. Thus, beef contains about 25.8% protein. You may think that this will be a percentage hard to be broken by veggies, but you are wrong, once again. For instance, the spinach has 49% protein. It is followed by kale and broccoli with 45%, cauliflower with 40%, mushrooms with 38% and parsley with 34%. It is true that the cauliflower and mushrooms are not leafy greens, but it was hard to leave them on the outside when they have such a great protein content.

So you see, there are veggies that are far more valuable, concerning the content of protein, than the red meat itself. You should stop underestimating the vegan diet because it promotes a complete and very healthy lifestyle. The proteins and other nutrients provided by veggies are much more easy to digest and will not produce such a large amount of debris inside the body, like meat. They are not that toxic because they are usually not fried in oil or directly in the open fire and do not contain fats. So veggies are great if you want to develop lean muscles and keep your body weight within normal boundaries.

Cheap, environmental-friendly and fresh

These are the way we could characterize veggies. If you want to enjoy proteins as much as possible, eating meat all the time is not that healthy for your body, nor for your pocket. Meat is an expensive food, in comparison with many others you may find in stores. In contradiction with this fact, veggies come cheap, so you will always afford to buy whatever vegetable you need and still get the protein intake you need. Also, most of them are available throughout the year. If not, the high diversity of veggies will proteins will make sure that you will always have an alternative.

For instance, beans are highly available during the cold season, and they can be easily stored in a dark and cool place. Nuts and seeds are also easy to find in autumn and winter. But you will also find peppers, cauliflower, mushrooms, and other veggies in the cold season. So there is no need to worry that your protein intake will diminish when you need it the most. There is practically no excuse for not following a vegan diet, even if you need enough proteins and amino acids for your active lifestyle because this diet can provide it to you. Just make sure that your daily diet is well-balanced and contains a diversity of veggies, for a sufficient intake of both proteins and nutrients you need.


Percentage of best protein sources in veggies:

  • 49% – Spinach
  • 45% – Kale
  • 45% – Broccoli
  • 40% – Cauliflower
  • 38% – Mushrooms
  • 34% – Parsley
  • 24% – Cucumbers
  • 22% – Green Pepper
  • 22% – Cabbage
  • 18% – Tomatoes




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