There is a huge taboo around complete proteins and vegan diets. In fact, there will be few vegans who have not been persistently asked where they get protein from or told that plant proteins are of lower quality.
The argument that only animal proteins are complete is somewhat outdated, as different plant foods such as quinoa, soy, and seitan have been shown to contain all essential amino acids.
In addition, they can also be obtained through food combinations such as legumes with cereals (lentils with rice) or legumes and seeds (humus contains all the essential amino acids).
These combinations do not have to be made in the same meal, but it is advisable to vary the sources of protein throughout the day.
Proteins, along with carbohydrates and fats, are a necessary macronutrient for our body. They are basically made up of carbon, hydrogen, oxygen and nitrogen, although some can also contain sulfur and phosphorus.
More and more people are deciding to follow a vegan diet for ethical, environmental or nutritional reasons. This trend is reflected in the market where there are more and more products suitable for vegans, such as, for example, the wide variety of vegetable drinks, tofu or soy-based foods in search of different sources of vegetable proteins.
VEGETABLES AND BEANS
Not only do they contain tons of protein and vitamins but they are better than animal-based protein sources.
- Avocado - 4 grams of protein per cup
- Broccoli - 4 grams of protein per cup of cooked broccoli
- Asparagus - 5 grams of protein for every 28gr of roasted asparagus
- Spinach - 5 grams of protein per cup of cooked spinach
- Artichokes - 8 grams of protein per cup
- Edamame - 20 grams per cup
- Pinto Beans - 12 grams of protein per cup
- Red kidney beans - 13 grams of protein per cup
- Black Beans - 15 grams of protein per cup
- Chickpeas - 15 grams of protein per cup
- Lentils - 18 grams of protein per cup of cooked lentils
NUTS AND SEEDS
- Millet - 6 grams of protein per cup of cooked millets
- Amaranth - 7 grams of protein per cup of cooked amaranth
- Wild rice - 7 grams of protein per cup of cooked rice
- Quinoa - 8 grams of protein per cup of cooked quinoa
- Buckwheat - 24 grams of protein per cup
- Chia seeds - 5 grams of protein per 2 tablespoons
- Pistaches - 6 grams of protein for every 28 grams
- Almonds - 6 grams of protein for every 28 grams
- Sunflower seeds - 6 grams of protein per quarter cup
- Peanut butter - 7 grams of protein per two tablespoons
- Pumpkin seeds - 8 grams of protein for every 28 grams
These delicious and nutritious products are packed with protein and provide you with many incredible benefits. Everyone should be eating plenty of legumes, grains, seeds, nuts, and vegetables, because these are the foods that give you energy, glowing skin, and protect you from disease.