Protein for Vegans


Going vegetarian or vegan can be a great choice for health, for the environment, and for the species of the earth in general. While these diets, when done perfect, are great for various reasons, it is very important to pay close attention to the food you’re eating. Avoiding meat can have some very positive and some very negative side effects if you’re not careful.
The first thing that you leave out when you choose to abstain from meat is the protein content. As protein is the building blocks of muscle and organ tissue, protein is essential in a well balanced diet. The truth is, it isn’t actually all that easy to get a full balance of protein from non-animal sources. Here are a few sources of protein that you can eat for breakfast lunch, or dinner to make sure you’re getting your protein.
Nuts – Almonds pack almost 8 grams of protein per serving on average. That is almost incomparable! Other nuts such as pine nuts, walnuts, pistachios, and pecans are filled with protein as well. Peanuts are best avoided, as they’re not actually a nut, but they do pack some quality protein as well.
Beans – These are the vegan meat. Beans can be made into just about anything from soup to a burger. For a higher protein quality, choose less starchy beans such as black and red. Lentils and garbanzo beans are also great choices.
Seeds – Chia seeds, like quinoa are a complete protein meaning that they feature all 8 essential amino acids! Pumpkin seeds boast over 8 grams of protein per serving. Essentially since seeds are the nutrient sources when a plant begins, they contain everything a plant could need to grow.
Quinoa – said to be one of natures “complete proteins” Quinoa packs a potent punch of nutrient with a very high amount of protein. It actually features all 8 of our essential amino acids. Good for breakfast, great for dinner; you can enjoy quinoa at any time.
Grains – Obviously this is going to fall more into you’re carbohydrate category, but grains have a surprising amount of nutrients, with protein being in abundance. Wheat germ, oat bran, oats, rice bran, and wheat bran all have the highest protein content per carbohydrates.
Cheese – Not quite suitable for vegans, cheese makes a great protein option for vegetarians. Since protein actually limits the absorption of calcium, dairy is sometimes a more ideal place for protein than calcium! Cheese has about 6 grams of protein per serving.
Revitalize! Health Spa & Organic Store
311 W Kennewick Ave
Kennewick, WA 99336
Phone: 509-586-6574



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