Vegan Foods That Are High In Protein

People switching to plant-based vegetarian and vegan diets sometimes worry that giving up meat will make getting proteins difficult. Though animal meat foods are a rich source of protein (because many of them contain all nine of the essential amino acids) they also have harmful properties, such as saturated fats and carcinogens. The risks associated with animal proteins and meats make them unideal for routine consumption.

On the other hand, plant-based proteins are generally good for improving heart health and lengthening your lifespan, as they are not linked to cancers like some of their animal protein counterparts, namely red and processed meats. Not all plant-based proteins provide a complete amino acid profile, so you’ll likely have to eat a diverse array of foods from multiple food groups. This includes vegetables, fruits, whole grains, pulses (chickpeas, lentils, beans, etc.), nuts, and seeds.

What Are Proteins?

Proteins are macronutrients that are made up of complex smaller units called amino acids that are attached to one another in long “chains” of peptide bonds. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Proteins have a multitude of functions, including assisting in the formation of new molecules and providing energy for the body.

How To Get Protein As A Vegan

For those who are searching for protein-dense foods, I’ve compiled a short list of options for you. Lentils, which have anti-diabetes, anti-cancer, and anti-inflammatory effects, are a well-rounded source of protein. Soy is also an adequate source of protein because it has all nine essential amino acids.

Moreover, soy is high in B vitamins, aiding cellular energetic processes and metabolism. Mushrooms also deserve honorable mention, not only for their high protein content and the fact that they contain all essential amino acids, but also for their polyunsaturated fats. There are countless plant-based options: tempeh, nutritional yeast, nuts, edamame, quinoa, seeds, plant-based yogurt, and peanut butter. If you or someone you know is seriously thinking about transitioning to a plant-based eating routine, be sure to eat from multiple food groups so that you don’t miss out on any vitamins, minerals, and (healthy) fats.