There are many ways to get protein in a vegan diet. Protein rich foods include: oatmeal, soy milk, tofu, broccoli, brown rice, peanut butter, and lentils. The second citation is a link to a website dedicated to sharing Vegan recipes. Many of these have a focus on being fortified in certain vitamins and nutrients, protein being one of them.
Protein is found in small amounts in a lot of the foods we eat every day. For vegans, rather than getting their protein from meat or cheese, they substitute it with soy, almonds, peanut butter, and soy yogurt. The staple of the vegan diet is beans in all sorts of forms, because they are very high in protein and don’t harm any animals.
Beans and nuts are great sources of protein. Soy well known as it contains a few more grams of protein per serving than most beans (11g vs 7-9g), however it is important to diversify your diet and consuming large amount of soy and soy based products may not be the healthiest route for some of the same reasons that just eating cheese for your protein source is not the greatest idea. Whole grains also are a good source of protein. Vegetables and fruits do contain some protein, though is smaller concentrations.
We have what are known as essential amino acids in the human diet, this means that our bodies do not synthesize these proteins on their own and so we need to consume them. Animal proteins are genearlly complete in that they contain all of these amino acids; vegetable proteins tend not to be complete, meaning that they do not contain all the essential amino acids. So for this reason it is important to eat a variety of foods, as different foods have a different combination of amino acids. Often this happens naturally in meal, for example eating beans and corn, or lentils and couscous can provide a complete set of the essential amino acids.
Protein can come from many sources besides just meat, despite many people’s perceptions. Vegetables, grains, seeds, nuts, and beans all contain at least some protein, if not a very large amount. Specifically, soybeans, lentils, veggie burgers, tofu, peanut butter, and spinach are all vegan options that are high in protein. This article below states that it is actually not difficult for a vegan (or anyone) to get sufficient amounts of protein without meat products. People just need to be careful that they are consuming enough calories throughout the day, and eating a wide and varied diet.
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