This information is quite important, especially when you consider that more people each year make the switch to becoming vegan and over 6% of all US consumers have already done so [v].
In this blog post, we will explore some of the best vegan sources of protein available. We'll also look at why plant-based proteins are a better choice for most people.
Why Choose Vegan Protein Sources?
So, what are some of the best vegan sources of protein? Vegetables such as beans, lentils, and quinoa are all excellent plant-based sources of protein. These foods are also high in other nutrients like fibre and vitamins, which makes them even more beneficial to consume. Another great source of vegan protein is nuts, seeds and Nourished Protein bars (which we will get into later).
These foods are packed with protein, making them a perfect snack or addition to any meal.
There are many reasons why plant-based proteins could be a better choice for you. For starters, plant-based proteins are lower in saturated fat, which means that you could be lowering your risk of high cholesterol [ii], and heart disease [iii].
One particular study also suggested that consumption of red meat increased your risk of developing cancer and upped the chances of mortality [i]. The same study also found that meat and dairy could cause some health-related issues including heart disease [iv], but that consuming nuts had the opposite effect and could reduce the risks [iv].
Additionally, vegan sources of protein tend to be more environmentally friendly than meat production. Meat production has been linked to numerous factors that negatively impact the environment such as deforestation and increasing amounts of Co2 released into the atmosphere [vi].
Why is Protein Important?
First of all, let's explain why protein is important and how much we should be consuming per day. Protein is an essential macronutrient that helps with muscle growth and repair, aids in weight loss and boosts overall health [vii].
Protein is made up of 20 different amino acids, 11 of which the body creates naturally. The other 9 are referred to as 'essential amino acids' and you need to get them from external sources.
Meat sources are classed as 'complete sources' as these provide all the remaining essential amino acids, whilst plant-based proteins are referred to as 'incomplete' due to how they differ in their balance of amino acids. Now, this doesn't mean that plant proteins are missing any of the essential amino acids, and the statement that they are is actually false [viii]. Instead, a study in 2019 stated that the "amino acid distribution profile is less optimal in plant foods” and uses an example that the amino acid 'Lysine' isn't as densely present in grains when compared to other protein sources [viii].
While meat is a common and complete source of protein, there are many delicious and nutritious vegan sources that offer all the benefits of meat-based proteins when balanced with a variety of different foods.
If you would like to read more about the benefits of protein, then read our blog post here.
How Much Daily Protein Do I Need Per Day?
The amount of protein you need depends on your weight, goals, and activity level. The recommended dietary allowance (RDA) for protein is 0.36 grams per pound of body weight or about 55 grams per day for the average sedentary man. Active men and women may need more protein, and people on a high-protein diet such as athletes or bodybuilders may need up to twice as much.
The Best Vegan Sources of Protein
So, if you're looking to increase your protein intake, consider adding some of these Vegan Protein sources into your diet! Your body (and the planet) will thank you:
- Beans and Rice: Together, these two are considered a ‘complete protein source’ and can provide 7g* of protein per 128 grams.
- Quinoa: This complete protein source not only offers 4g* of protein but can also lower blood sugar levels and combat heart diseases [ix].
- Lentils: Adding this into your diet can provide up to 9g* of protein per 100g when boiled and could offer protection against diabetes and lowering cholesterol [x].
- Almonds: Snacking on almonds can be a great booster of protein, especially when you consider that they provide over 21g* of protein per 100g.
- Tofu: This can offer up to 18g* of protein per 100g once fried, and being such a versatile ingredient, you can really get creative with dishes to incorporate it into. Why not try a tofu curry or salad?
- And of course, Nourished Protein Bars!
Nourished protein bars are our latest innovative product which enable you to maximise your protein game with our personalised, 3D-printed, and (most of all) delicious bars. Expertly formulated and freshly made-to-order to help keep you energised, each bar is 100% vegan, low in sugar and provides 18g of plant-based protein!
Our protein bars have been expertly developed in response to our customer's complaints about a lack of innovation in the protein market, which has especially caused a major flavour fatigue.
Thanks to our patented technology and rapid NPD cycles; Nourished Protein has now opened the door to a multitude of flavour combinations.
You can learn more about Nourished Protein by clicking the link here.
How To Buy Nourished Protein?
Smothered in a decadent coating of vegan chocolate and bursting with toppings and fillings; choose from over 400 different flavour combinations to create your own unique taste explosion today by clicking the link here.
Want to Learn More?
To find out more about the claims mentioned in this article, visit the studies listed below or visit the research page here:
*Stats from the U.S Department of Agriculture: https://fdc.nal.usda.gov/