Where do Vegans get their protein?
There are hundreds of vegan protein sources, coming from a variety of plants. Legumes, soy, nuts, tempeh, and seeds are just a few staples of a vegan diet that help you meet nutritional needs. Animal products are not a requirement for a healthy diet, and the health risks that come with their consumption out weigh their protein levels. Americans are also consuming dangerously high levels of protein, which is now associated with kidney disease, various cancers, and heart disease. Vegan protein sources are the healthiest option, and there’s plenty of options to meet any needs.
Legumes, soy, nuts, tempeh, and seeds are just a few examples of vegan protein sources. A cup of any type of legume will have between 8 and 41 grams of protein. Green peas have an average of 8 grams, while a cup of pinto beans can have up-to 41 grams. They can be enjoyed with rice, vegetables, in a soup, a dip, and more. Soy products such as tofu, soy protein powder, and soy flour have 10 grams of protein per half cup, and soy is a complete protein that provides all essential amino acids. An ounce of nuts have 6 grams of protein, and they’re packed with unsaturated fats (the good for you fats). Tempeh is delicious scrambled, marinated on a sandwich, or on its own and has 19 grams of protein per serving. Seeds are great additions to trail mix, salads, in a smoothie, or in a home-made breakfast bar. Pumpkin seeds have 39 grams of protein per cup.
Animal products are not a requirement for a healthy diet, and their health risks out-weigh the protein levels. According to the American Institute of Cancer Research, red meats are strongly associated with cancer, and the World Health Organization lists processed meat as a class-one carcinogen. A study in the American Science Journal of Nephrology came out with a study showing that red-meat consumption is strongly associated with kidney disease. Eating animal products also raises your levels of TMAO, which is a chemical that raises your risk of heart disease. Did we mention that a protein deficiency is one of the least common deficiencies there is?
Vegan protein sources are versatile, eco-friendly, and free from animal cruelty. There’s unlimited options, so people with dietary restrictions have options, and plant proteins are healthier than animal proteins.