WHERE DO VEGANS GET THEIR PROTEIN? MY TOP 7 FAVOURITE VEGAN PROTEIN SOURCES.
You do not have to be a vegan or vegetarian to benefit from eating a more plant based diet. Eating whole foods from the earth (aka lots of fruits and vegetables) is scientifically proven to help prevent a variety of chronic diseases and conditions. Plants provide high amounts of fibre and potassium which can prevent heart disease and regulate blood pressure. Also, removing processed carbohydrates and replacing them with plant based carbohydrates/whole food sources help prevent and reduce the risks of diabetes, obesity and more.
PLUS…the potent phytochemicals and antioxidants found in fruits and vegetables are anti-aging and fight off cancer.
1-Nutritional yeast: 8g protein, 5g carbs, 0g fat. You only need a couple tbsp of this stuff and voila…a complete protein. I am obsessed with nutritional yeast, I buy it in the health food section or at bulk barn. It is chock full of b-vitamins and proteins, plus it has a cheesy taste with no fat! Hello cheesy pasta or potatoes. Winning!
2: Chickpeas or black beans: 11g protein, 34g carbs, 0g fat. Make them yourself or buy organic in a can (rinse well). Beans and legumes are a perfect mix of complex carbs and proteins. Tones of fibre and iron. Perfect for any active vegans out there!
3: Smoked or Sriracha Tofu (Organic or GMO):14g protein, 4g carbs, 8g fat. I know not everyone is the biggest soy fan, but I choose I eat Non GMO and organic soy products in moderation, which is proven to be fine, if not beneficial. You can actually find this particular soyganic smoked tofu at Walmart for $2.99. Being vegan is cheap!
4: Vega vanilla protein powder: 20g protein, 6g carbs, 0g fat. Ok, I don’t recommend many powders and potions but I love adding vanilla protein to my green smoothies. I have a smoothie almost everyday.
5: Green pea pasta: 19g protein, 47g carbs, 2g fat. This is another great way to get carbs and proteins all in one shot. You can get all your protein, carbs and fat in one bowl (add some ripe avocado). I make a delicious pasta dish with this pea pasta.
6. Gluten free oatmeal. 10g protein, 35g carbs, 4.5g fat. Ok, I know oatmeal is a carb, but I am trying to prove here that protein is already in a lot of our complex carbohydrates. Broccoli and kale have protein for goodness sake. Mother nature has got your back.
7. Hemp hearts: 11 g protein, 3g carbs, 13g fat. I love adding hemp hearts to smoothies, oatmeal or salad dressings. It contains omega-3 and 6, not only does it pack quite a few health benefits, it is comparable to beef or lamb when it comes to protein ratios. How cool is that?
The bottomline is you do not have to be plant based to incorporate more plant based protein into your diet. Give some of these suggestions a try and explore what works for you. Xo Anna.
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