High Protein Vegan Foods, as the name suggests, are plant based food items having high amount of protein. Plant based proteins tend to be more digestible than animal based proteins. Veganism is a diet and lifestyle choice that advocates a plant-based diet of vegetables, fruit, beans, whole grains and nuts. It typically excludes meat, eggs and dairy products. Meat, Eggs & Animal based products are said to have high protein content and having excluded those from the diet, one often questions do vegans get enough protein? The answer is yes, especially if you eat a wide variety of high protein vegan foods.
Proteins are one of the most important building blocks of life. They are vital to the human body. Protein is made from twenty-plus basic building blocks called amino acids. Our bodies don’t store them and hence have to make them. Nine amino acids come under essential amino acids and these majorly come from Food, rest have to be made in the body.
Among the essential amino acids, there might be a need for supplements if the diet isnt planned.
Example beans, lentils, peas, and many vegetables tend to contain low amounts of cysteine (essential amino acid) and methionine. On the other hand, grains, nuts, and seeds tend to be low in lysine. So a balance will help maintain it. Source: healthline.com
A High Protein Vegan Foods diet is one that has plenty of protein. It is important to know what kind of protein you should consume. Protein is one of the most important nutrients in the human body. Without protein, you cannot build or maintain muscle mass.
Protein is essential for your bones and for your hair and nails. It helps your digestive system, your nervous system, your muscles, and other organs. It also helps you to repair tissue that gets damaged from injury. Proteins are found in food such as meats, dairy products, eggs, nuts, seeds, beans, soybeans, and other vegetable proteins. Proteins obtained from non-animal based sources are called the plant based proteins.
Plant Protein Vs Animal Protein
In order to survive, we need protein in our diet. Many people think that meat is the only source of protein. It is not. We can get protein from foods like grains, nuts, soybeans, beans, tofu. Plant-based proteins are healthier than animal-based proteins. Some people think that eating meat is the best way to get protein. However, plant-based proteins are important. It’s important to eat vegetables, fruits, seeds, and nuts regularly. They can help you to stay healthy and keep your weight under control.
Eating plant proteins is the best way to obtain nutrients in your diet. It is one of the most effective ways to improve your overall health. Some studies show that vegetarians tend to live longer than people who eat meat. This is because they get all the proteins that they need from plant-based foods. Meat intake has been linked to ingestion of high amount of fat and cholesterol in it.
People who eat only vegan proteins have a lower chance of developing heart disease. Vegetable proteins contain fewer calories, and they are also lower in saturated fat.
Eating a lot of foods that contain proteins is essential for your health. If you eat plenty of protein, you will have a healthier body. Protein also helps you to stay lean and healthy. Eating too much of it can cause you to gain weight. However, it’s important to consume the right kinds of protein. Too much protein will make you gain weight. It can also cause kidney damage and stomach bleeding.
Plant-based proteins are important to your health. They are not harmful to your body. There are four kinds of proteins in plants: vegetable, fruit, nut, and seed proteins.
- Vegetable proteins are found in vegetables such as tomatoes, carrots, peppers, potatoes, peas, celery, spinach, and broccoli.
- Fruit proteins are found in fruits such as apples, pears, bananas, strawberries, grapes, and oranges.
- Nut proteins are found in nuts such as almonds, walnuts, hazelnuts, pecans, macadamias, Brazil nuts, and pistachios.
To summarize this section, let’s write them down in points to recall easily –
- High Protein Vegan Foods are rich in dietary fibre which help your gut, maintain sugar levels. Fibre content in animal based foods are limited.
- Plant Based Foods have lower calories than meat food. Thereby, it helps you maintain your Body Weight.
- Plant Based Protein helps you lower your Blood Pressure thereby lowering the chances of hypertension.
- Plant based proteins have higher amount of antioxidants in some foods as well which is good for your health.
- Overall, a well-planned plant based protein diet helps you lower cholesterol, reduce risk of cancer, heart diseases, makes you more energetic, has more antioxidants, digests faster and much more.
Although, if your diet isnt well planned for all nurients, vegan and vegetarian diets do need to eat plant based supplements.
A very good documentary was released recently by Arnold & Jackie Chan about the important of plant based proteins and how they enable the human body to do more than it could do. Athletes came forward and told everyone on how it improved their fitness and energy levels.
Come to think of it, the largest and strongest animals on earth (land) are Vegetarians. Elephants, Girafe, Apes… you get the idea.
Let’s Get to It then!
Best 20 High Protein Vegan Foods
Majority of these product listed above are affordable and widely available.
These are some of the high protein vegan foods in the market. Many more can be added to this list, but the idea is to get you started with these ingredients and slowly make a balanced diet plan for yourself. You may refer to THIS website for more details specific to each product.
- Quinoa, 1 cup cooked 2g protein per serving
- Black beans, ½ cup cooked 3g protein per serving
- Tofu, ¼ cup cubed 4g protein per serving
- Tempeh, ¼ cup cubbed 5g protein per serving
- Lentils, ½ cup cooked 6g protein per serving
- Kidney Beans, ½ cup cooked 7g protein per serving
- Split Peas, ½ cup cooked 8g protein per serving
- Soybeans, ½ cup cooked 9g protein per serving
- Chickpeas, ½ cup cooked 10g protein per serving
- Edamame, ½ cup cooked 11g protein per serving
- Chana Dal, ½ cup cooked 12g protein per serving
- Black Eyed Peas, ½ cup canned 13g protein per serving
- Mung Bean Sprouts, ½ cup cooked 14g protein per serving
- Garbanzo Beans, ½ cup cooked 15g protein per serving
- Green Peas, ½ cup boiled 16g protein per serving
- Peanut/Cashew/Sesame Seed Butter, 20-26g protein per 100g
- Spirulina, 90% protein content per tsp.
- Banana, Sweet Potato, Spinach, Brocolli have 2-15g per 100g.
- Amaranth, Buckwheat & Wheat contain 4-8g per 100g
- Artichoke also has a decent protein amount per serving.
The right plant-based foods – especially those rich in protein – are a great source of essential nutrients like iron, zinc, magnesium, calcium, B12, vitamin D and omega 3 fatty acids. They’re also a good source of fiber, potassium, antioxidants and phytochemicals. And because they contain no meat, dairy or eggs, they don’t raise cholesterol levels.
Plant Based Protein Powders
Bodybuilding is a huge industry. These days, it seems everyone wants to be in shape and maintain a muscular physique. Millions of men and women have dedicated their lives to bodybuilding, and have spent hundreds of dollars and thousands of hours in the gym. But many people also use protein supplements, such as whey protein, to gain muscle mass.
Bodybuilding is a sport that requires dedication and hard work. If you want to take your fitness to the next level with eating and exercising, you need to supplement with the right diet. Protein supplements are a popular choice for bodybuilders. Protein supplements come in many different forms and flavors, and they are often made from whey, casein, and soy protein. Whey, Casein are not vegan protein powders. We will list vegan protein powder sources first and then jump into brands that are manufacturing and where can we find them easily.
Natural High Protein Vegan Foods Sources are discussed above. In general, following are the protein sources used in the vegan protein powders –
- Pumpkin Seeds
Over the last 5 years, we have seen a sudden increase the number of companies producing high protein vegan foods supplement/protein powders and that has resulted in many bollywood actors and cricket players to come forward and talk about them or do ads for those brands.
A lot of these vegan protein powders are available on Amazon. By clicking on this link, you’ll be directed to a search page of vegan powders where you can try out any of the available products. Since I personally have not used protein powders, I cannot vouch for how these products taste but it’s a place to start for you! Bench Power Protein powder is started by one of our known entrepreneurs and would be happy to seek your feedback (last link below).
Disclaimer: We are participant in the Amazon Services LLC associates program, an affiliate advertising program designed to provide for us to earn fees by linking to amazon.com ad affiliated sites.
Difference between Protein Vs Isolate?
Being in the food industry, we experiment with a lot of ingredients and soy protein happens to be one of them.
Soy protein is a type of bean protein that is used in the processing and manufacture of many food products. Soy protein is a good source of protein, and many soy products offer additional benefits including improved cardiovascular health, lower cholesterol, and lower levels of certain hormones. Due to allergen issues for some individuals, pea protein and pea isolates have also come up in the market.
Soy Protein Isolate
Does Vegan Protein Foods provide Amino Acids?
All plants contain nine essential amino acids, but in varying quantities. For example of the amino acids might be in limited quantity in grains, but more in vegetables and so on. Source: (Science Direct).
This implies that your diet should contain a wide variety of plant based foods to be able to maintain a balance and help your body develop other amino acids properly. Soy Foods contain varying quantities of all essential amino acids making it a decent source. Amount of amino acids vary due to several reasons, some of them being the method of refining/processing. Source: NCBI
Use of Pea Protein as an alternative to Soy (being allergen product), in protein powder has been noticed. Amazon has listed a few brand here.
Pea protein is one of the most versatile proteins in the food industry. It can be added to meat products, dairy foods, bakery products, and even condiments. Pea protein is also becoming popular in beverages like sports drinks and protein powders. It is an easy way to add more protein to your diet.
Plant based Meat Alternatives
Plant based meat alternatives also fall under high protein vegan foods. These are processed foods, so not necessarily healthy in nature.
Many companies have come out with plant-based meat alternatives. A few companies offer a mock meat hamburger made with plant-based products. These companies usually use soy protein or wheat protein or pea protein as their base and add some vegetables to make it look and taste like real meat. At our Bakery, we use Mock Meat by Blue Tribe which you can find on Amazon. Many more products can be searched on Amazon that range from vegan chicken nuggets & vegan mutton patties and more.
All of these products can be found at restaurants and grocery stores. It is a growing trend that is increasing in popularity among consumers. The demand for plant-based meat has increased in recent years. Some experts think that the number of vegans has been increasing rapidly. According to the National Institutes of Health, the number of vegans has increased by approximately 30 percent since 2006.
If you want to be more environmentally friendly, you should consider eating plant-based meat. There are several reasons why eating plant-based meat is a good choice. First, it uses less land and water than does producing traditional beef. This means that it will reduce the pollution caused by animal agriculture. It is also much cheaper than real meat. Also, if you buy it from the supermarket, it will be less expensive than buying real meat.
Talking about being Environment Friendly, do check our article on Vegan Leather, which will slowly but surely be replacing animal leather for good, thereby saving is from a lot of pollution caused by animal leather industry.
4 Best High Protein Vegan Foods Videos to Watch!
Before we end this article and move to conclusion, I thought of adding a couple of very popular youtube videos that show what body builders focussed on protein intake for building muscles, eat! This could be a very enlightening experience for you. Yes, you can search them yourselves but since my aim is to make a guide on each topic and touch different topics along the way, I thought of giving you a start with my easy searches!
This guy has a hilarious take on this day he spent having high protein vegan foods for a day!
In this article we have discussed various High Protein Vegan Foods ranging from natural everyday foods to ready-to-eat products giving you a very elaborate idea on where to start your vegan protein journey. For more updates, do Subscribe to our newsletter, we might be doing more articles on diets and plans which could benefit you and your loved ones.
In conclusion, both plants and animals contain protein. It is the main structural component of living cells. Therefore, proteins help cells to function. However, not all proteins have the same role in cells. Proteins are, therefore, categorised based on their function. A protein’s function can vary. For example, some proteins act as enzymes. Enzymes are catalysts that speed up chemical reactions. Enzymes speed up reactions by “loosening” bonds between atoms.
It is our responsibility to become aware of what goes inside our body and how to balance our diet to include all essential nutrients. Specially when following a plant based diet, we need to be aware and we should plan it as per our body needs.
Disclaimer: All Articles are personally researched online or by personal experience and are only for information purposes and in no way provide medical advice. Do check with a doctor for suitability of products for your body.