Not everyone is able to acquire a sufficient amount of protein if they decided to cut out animal products. Veganism is growing around the world, with people turning to plants for their protein for ethical, environmental, or even financial reasons.
It’s a common misconception that vegans don’t get enough protein; in fact, they tend to get around 70% more protein than they actually need every day.
Some sources of plant-based protein tend to be much better than others, however, so for those that are trying to get the most bang for their buck, these are the foods that are worth investing in.
Offering around 15 grams of protein per every serving, protein can provide around a third of a person’s daily protein needs for any given day. It’s also extremely versatile, and can easily be used for a wide range of different recipes.
Softer tofu is great for making thick smoothies, while firm tofu is better for stir-fries. Whatever the case, tofu tends to be cheap and abundant enough that it can be used as a daily source of protein.
An ancient grain, quinoa is a very popular staple that can be added to just about any dish imaginable. It’s known as a complete protein, meaning that it’s a whole food with all the 9 essential amino acids that the body needs.
And while it doesn’t contain quite as much protein as tofu, for example, it’s still a great grain to keep in the pantry. It should be noted that not all types of quinoa are created equal, and it’s better to opt for the darker varieties if possible.
Broccoli might not be the first type of food that people imagine when they think of a great source of protein, but being one of the rare cruciferous vegetables around, this vegetable is one of the healthiest foods in the world.
In fact, broccoli is so packed with nutrients, that it actually contains more protein that many cuts of beef. Not only that, but it contains other potent compounds and antioxidants that the body requires, so it’s a good veggie to try and consume as much as possible.
Like broccoli, oats are a food that most nutritionist would recommend as part of a healthy diet.
There are countless big bonuses to eating oats: they’re an excellent source of fibre, they’re packed with antioxidants, and – surprisingly – they’re great for getting more protein into a diet. In fact, one cup of rolled oats has around 11 grams of protein in total.
Chia seeds can be found at most health shops, and come as tiny black seeds that need always need to be crushed up in a grinder before they release their nutrients.
Two tablespoons of chia seeds contain around 3.5 grams of protein, and they also contain iron, zinc, calcium, and many other vitamins and minerals.