There is a stereotype about vegans and the vegan diet – skinny people eating nothing but carbs. While it is not the case, finding the food rich in protein can be challenging at first for vegans. It is, however, quite possible and after some time you wont be struggling much. Keep in mind: As opposed to the image of skinny vegans there are a number of vegan athletes who are not only fit but have a good muscle mass. This list extends to all types of sports including swimming, running, dancing etc.
In a vegan diet to get the optimal amount of protein, it is essential to include amino acids. Amino acids are basically building blocks of protein which is also rich in vitamins and minerals including zinc. This is part of one amongst the twenty-two amino acids which are got as a result of the breaking down of protein foods.
The best way to get the correct amount of protein along with the essential amino acids needed is by the method of including various types of vegetables and pulses which include broccoli, tofu, rice, and beans. When it comes to vegan food the secret to achieve a protein-rich healthy diet is to include more variety in it. However, it should be noted that any substitute products in terms of vegan cheese and so on should not be included for this reason.
Vegetables are a good source of protein. It is found that one small bowl of spinach alone contains about 7 grams of protein. When French beans are taken in a similar quantity, it gives up to 13 grams of protein. Another option can be going for non-diary milk which is basically soy milk. Almond milk can also be used as a substitute. Some cereals can be combined with this in the vegan-breakfast.
While the normal butter can be avoided, the inclusion of almond butter or peanut butter will increase the protein build-up of a vegan diet. When these varieties of butter are included in the diet with a number of few tablespoons it can give up to 8 grams of protein. Oats and quinoa can be a good addition to the vegan diet for the purpose of protein source. Since quinoa is gluten-free and also delicious many prefer to include it in their diet. This alone can give up to 9 grams of protein with one serving in a cup.
The age-old beans and lentils are the highest source of protein that can be included in a vegan diet. Any kind of beans can be taken for this matter. Just a cup of kidney beans will provide about 13-15 grams of protein. This can be substituted with kidney beans or pinto too. Not only will this magical food make the stomach full but it will also enhance the health of the heart. Going for grain bread is another option for getting protein-rich food. This is because with vegan bread which is stuffed with sprouts will be optimal protein source as it can give almost 10 grams of protein.