While both vegetarian and vegans have diet restrictions when it comes to consuming animal products (meat, poultry, and fish), vegans are stricter, as they do not consume eggs, milk, honey, or any product or by-product that comes from animals or animal skins. The main concern when it comes to a vegan diet is how vegans will get a sufficient supply of protein. Protein is one of the food types needed by the body, as it is important for building and repairing the body, along with many other crucial functions. Although it may seem difficult to imagine a sufficient supply of protein without animal products, experts are of the opinion that with good planning, a vegan diet can fulfill all the nutrients needed.
Here are some plant food items that are rich in protein to make a vegan-friendly diet:
Seitan is a product of gluten, which is the main protein found in wheat. The beauty of seitan is that it looks like and has the texture of meat when cooked, which is not the case with the soy-based mock meat chunks. The product contains 25g of protein in every 3.5oz (100g), making it among the richest plant protein sources. In addition, it is a source of selenium, phosphorus, calcium, and iron. Seitan can be found in the refrigerated section of the majority of health food stores. You can easily include it in many recipes, as it can be grilled, sautéed, or even pan-fried. It is also called gluten meat or wheat meat. People who are sensitive to gluten or who have celiac disease should avoid seitan.
Lentils provide a good source of protein for vegans, as it has 18g of protein in each cooked cup. You can incorporate lentils into many dishes, such as fresh salads, soups, and so on. They are also good sources of slow-digesting carbs and fibers—they supply about 50% of your daily fiber requirement. They lower the risk of cardiac problems, diabetes, excess weight, and some cancers. Also, to supplement plant proteins, a dose of some steroids from 120kgs could come in handy to help vegans achieve their fitness goals.
Tofu is made from soybeans. Soybeans are among the plant proteins considered to be whole sources of proteins—they supply all the essential amino acids needed by the body. The process of making tofu is similar to the one employed in making cheese. You can obtain about 9g of protein with every 4oz of tofu.
There are many kinds of nuts that are tasty and versatile. You can make various things from nuts, like nut milk, butter, cheese sauces, and even mock meat. Nuts such as peanuts, almonds, hazelnuts, and cashew nuts, just to name a few, can also be eaten as snacks. They are rich sources of proteins, and are thus apt for vegans.
Beans are nature’s gift to vegans, as they supply good amounts of protein—from a cup of black beans or pinto beans, you get 13-15g of protein. They also provide heart-friendly fibers, meaning they take a good amount of time to digest in the belly, hence keeping you satiated and preventing excess calorie intake.