Top vegan sources of protein
Sun, June 24, 2012 by: Don Porter
With a growing awareness of the SERIOUS health dangers of profit driven meat, farm raised fish, pigs, chickens, turkeys, etc., more people are health conscious. More vegans and vegetarians have a story about how they came to the decision to live their healthy lifestyles. Bottom line is your health matters and, one of the challenges for non-meat eaters is making sure they get enough protein every day. This is not a major challenge as many think. Like most of the nutrients from quality food, a little goes a long way. Back in the hunter/gatherer days, primitive man ate a lot less meat - usually around 20% of his total diet - a far cry from how much the average American consumes daily in the 21st century with health repercussions.
Protein is an essential nutrient that plays a key role in how our bodies function. Recently too much protein is associated with several diseases. It is more important to eat a varied diet than to isolate and focus on any one nutrient. As long as calorie intake is adequate, it can be easy for vegan diets to meet protein recommendations RDA recommendations for protein are from .36 - .45 grams of protein per pound of body weight, or about 15-20% of calories. That's roughly 48-60 grams/day.
Even Bill Clinton is a Vegan so it's a great time to be a vegan. As the numbers of vegans grows, the demand for vegan products increases. There are lots of nutrient dense foods with a decent protein content. Even meat eaters ought to vary their protein sources, and try some of these:
Read the labels to determine how much protein you will find in foods.
Vegetables - the proper foundation for all diets.
• 1 avocado - 10 grams
• 1 cup broccoli - 5 grams
• 1 cup spinach - 5 grams
• 2 cups cooked kale - 5 grams
• 1 cup boiled peas - 9 grams
• 1 cup cooked sweet potato - 5 grams
Legumes, also vegetables, get their own mention. Specifically lentils and beans, the foundation of many diets for centuries.
• 1 cup soybeans - 28 grams 1 cup firm tofu - 38 grams, 1 cup tempeh - 30 grams)
• 1 cup lentils - 18 grams
• 1 cup refried beans - 15.5 grams
• 1 cup garbanzo beans (and hummus) - 14.5 grams
• 1 cup pinto, kidney, black beans - 13-15 grams
• 1 oz peanuts - 6.5 grams
1 CUP OF MOST COOKED BEANS AND LENTILS contains right around 15 grams of vegan protein.
1 CUP OF SEITAN contains approximately 52 grams of vegan protein. ManyI consider this a "fun food" and don't recommend you base your everyday vegan diet on this protein source.
Nuts and seeds - a staple in most vegetarian and vegan diets.
• 1 oz. cashews - 4.4 grams
• 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini - 8 grams
• 1/4 cup (2 oz.) walnuts - 5 grams
• 1 oz. pistachios - 5.8 grams
• 2 tbsp almonds - 4 grams
• Nut butters - almond butter, cashew butter - 2 tablespoons has about 8 grams of protein
Nuts, seeds and nut butters are also tasty foods with protein that you should include in your diet.
1/4 CUP of MOST NUTS can range anywhere from about 4 grams of vegan protein to 8 or 9 grams.
2-3 TABLESPOONS OF SEEDS provide around 8 grams of vegan protein, with the exception of FLAX SEEDS which will provide you with around 4 grams.
Non-dairy milk - Soy, almond, ancient grain. 1 cup gets you 7-9 grams of protein.
Grains - Ancient grains, sprouted grains, multi-grains - a major part of the diet.
• Quinoa is versatile and delicious. 1 cup - 9 grams.
• Amaranth, bulgur, brown rice, wheat germ, oat bran are grains with high protein content.
• Oatmeal - 1 cup = 6 grams.
• Sprouted grain bread products - buns, tortillas, bread. Make a sandwich or a wrap and you'll get 7-10 grams from the quality grain bread alone.
Convenience foods: There are vegan protein powders and bars to fill in the gaps on the go. Hemp - 30 grams of hemp powder in your smoothie gives you 11 grams of protein.
Supplements - spirulina and
sun chlorella are used often by vegetarians and vegans for their rich nutrient content, and protein content.
Seek the many cookbooks and websites with meal plans and inventive recipes, including many on how to make traditional dishes substituted with vegan ingredients.
There have been articles regarding if vegan diets should include more iron or iodine. Requirements can be met without animal sources, but it is good to be aware of it.
Whether its a long term lifestyle or a diet for cleansing, eating vegan can be enjoyable and rewarding. As with any diet, it is possible to be an unhealthy vegan. The best diets, vegan and otherwise, center around raw, fresh, Organic vegetables. Many vegan's stories are initiated with disease. They tried vegan to get better, and liked it so much it stuck.
So if you weigh 105 pounds, that means you weigh 47.6 kilograms
Sources for this article include:
http://www.vegancoach.com/foods-with-protein.html
http://vegetarian.about.com/od/healthnutrition/tp/protein.htm
http://www.vrg.org/nutrition/protein.htm
http://www.naturalnews.com/036270_vegan_protein_legumes.html
http://www.naturalnews.com/036270_vegan_protein_legumes.html
Top vegan sources of protein
Sun, June 24, 2012 by: Don Porter
With a growing awareness of the SERIOUS health dangers of profit driven meat, farm raised fish, pigs, chickens, turkeys, etc., more people are health conscious. More vegans and vegetarians have a story about how they came to the decision to live their healthy lifestyles. Bottom line is your health matters and, one of the challenges for non-meat eaters is making sure they get enough protein every day. This is not a major challenge as many think. Like most of the nutrients from quality food, a little goes a long way. Back in the hunter/gatherer days, primitive man ate a lot less meat - usually around 20% of his total diet - a far cry from how much the average American consumes daily in the 21st century with health repercussions.
Protein is an essential nutrient that plays a key role in how our bodies function. Recently too much protein is associated with several diseases. It is more important to eat a varied diet than to isolate and focus on any one nutrient. As long as calorie intake is adequate, it can be easy for vegan diets to meet protein recommendations RDA recommendations for protein are from .36 - .45 grams of protein per pound of body weight, or about 15-20% of calories. That's roughly 48-60 grams/day.
Even Bill Clinton is a Vegan so it's a great time to be a vegan. As the numbers of vegans grows, the demand for vegan products increases. There are lots of nutrient dense foods with a decent protein content. Even meat eaters ought to vary their protein sources, and try some of these:
Read the labels to determine how much protein you will find in foods.
Vegetables - the proper foundation for all diets.
• 1 avocado - 10 grams
• 1 cup broccoli - 5 grams
• 1 cup spinach - 5 grams
• 2 cups cooked kale - 5 grams
• 1 cup boiled peas - 9 grams
• 1 cup cooked sweet potato - 5 grams
Legumes, also vegetables, get their own mention. Specifically lentils and beans, the foundation of many diets for centuries.
• 1 cup soybeans - 28 grams 1 cup firm tofu - 38 grams, 1 cup tempeh - 30 grams)
• 1 cup lentils - 18 grams
• 1 cup refried beans - 15.5 grams
• 1 cup garbanzo beans (and hummus) - 14.5 grams
• 1 cup pinto, kidney, black beans - 13-15 grams
• 1 oz peanuts - 6.5 grams
1 CUP OF MOST COOKED BEANS AND LENTILS contains right around 15 grams of vegan protein.
1 CUP OF SEITAN contains approximately 52 grams of vegan protein. ManyI consider this a "fun food" and don't recommend you base your everyday vegan diet on this protein source.
Nuts and seeds - a staple in most vegetarian and vegan diets.
• 1 oz. cashews - 4.4 grams
• 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini - 8 grams
• 1/4 cup (2 oz.) walnuts - 5 grams
• 1 oz. pistachios - 5.8 grams
• 2 tbsp almonds - 4 grams
• Nut butters - almond butter, cashew butter - 2 tablespoons has about 8 grams of protein
Nuts, seeds and nut butters are also tasty foods with protein that you should include in your diet.
1/4 CUP of MOST NUTS can range anywhere from about 4 grams of vegan protein to 8 or 9 grams.
2-3 TABLESPOONS OF SEEDS provide around 8 grams of vegan protein, with the exception of FLAX SEEDS which will provide you with around 4 grams.
Non-dairy milk - Soy, almond, ancient grain. 1 cup gets you 7-9 grams of protein.
Grains - Ancient grains, sprouted grains, multi-grains - a major part of the diet.
• Quinoa is versatile and delicious. 1 cup - 9 grams.
• Amaranth, bulgur, brown rice, wheat germ, oat bran are grains with high protein content.
• Oatmeal - 1 cup = 6 grams.
• Sprouted grain bread products - buns, tortillas, bread. Make a sandwich or a wrap and you'll get 7-10 grams from the quality grain bread alone.
Convenience foods: There are vegan protein powders and bars to fill in the gaps on the go. Hemp - 30 grams of hemp powder in your smoothie gives you 11 grams of protein.
Supplements - spirulina and sun chlorella are used often by vegetarians and vegans for their rich nutrient content, and protein content.
Seek the many cookbooks and websites with meal plans and inventive recipes, including many on how to make traditional dishes substituted with vegan ingredients.
There have been articles regarding if vegan diets should include more iron or iodine. Requirements can be met without animal sources, but it is good to be aware of it.
Whether its a long term lifestyle or a diet for cleansing, eating vegan can be enjoyable and rewarding. As with any diet, it is possible to be an unhealthy vegan. The best diets, vegan and otherwise, center around raw, fresh, Organic vegetables. Many vegan's stories are initiated with disease. They tried vegan to get better, and liked it so much it stuck.
So if you weigh 105 pounds, that means you weigh 47.6 kilograms
Sources for this article include:
http://www.vegancoach.com/foods-with-protein.html
http://vegetarian.about.com/od/healthnutrition/tp/protein.htm
http://www.vrg.org/nutrition/protein.htm
http://www.naturalnews.com/036270_vegan_protein_legumes.html
http://www.naturalnews.com/036270_vegan_protein_legumes.html
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