Many new vegans want to know what foods they should eat to ensure a balanced, healthy diet that is rich in protein.
The RDA (recommended daily allowance) of protein is .8 grams per kilogram of body weight. Which means an adult that weighs about 150 pounds should eat at least 54 grams of protein per day. (See Harvard Article here)
Below are many foods that are high in protein, which will serve a vegan well and provide all the protein they need, if eaten in the right combinations and quantities.
Nuts are an excellent source of protein, offering 4 to 7 grams of protein for just a 1-ounce portion, while hemp seeds ring in at an astounding 11 grams.
Beans offer a nice protein boost as well, from 4 grams for 4 ounces of blackeyed peas to 8 grams for 4 ounces of peas or navy beans.
Dark leafy greens and dark green vegetables always tend to rank high for protein, with 3 grams of protein for a cup of chopped kale and 6 grams for 1/2 cup of broccoli, Brussels sprouts, or spinach.
A medium potato with the skin on offers 4 grams of protein, as does 1 ounce (1/2 cup) of sun dried tomatoes.
Oats give a respectable 5 grams of protein per 1 ounce, while wheat flour, buckwheat, and couscous offer 4 grams for the same ounce. A cup of cooked brown long grain rice provides 5 grams, cooked white rice offers 4 grams, and most types of bread provide 2 grams per slice.
These are just a small sampling of high protein possibilities on a vegan diet. Find more information on amino acids here.
By choosing 3 to 4 servings of high-protein foods, you can easily achieve 1/3 of the RDA for protein at a meal. It only takes a little forethought to make sure that your vegan diet is healthy and protein-rich.
Enjoying The Benefits Of Vegan Protein Powder
Just to recap: Protein is a component of your daily life that is a vital piece of any healthy diet.
Made up of essential amino acids, protein aids in a good amount of the metabolic functions within the human body.
While high protein foods tend to come from animal sources like eggs, fish, chicken and beef, you can choose quality vegan protein powder and get incredible results. You can find a top list of brands over at The Vegan Life.
These are a few of the options you have in vegan protein and their benefits:
This is a great option for vegans and vegetarians, as soy is considered to be a complete protein source that will give you all of the essential amino acids you need. Soy is also a great source of iron, calcium, fiber and omega-3 fatty acids. Research has shown that regular soy protein consumption can help with increasing bone mineral density and also improve the bone turnover rate in women who are peri and post menopausal.
Brown Rice Protein
This is a wonderful option that is also known for being one of the least allergenic of all protein sources in the world. While it does not offer all of the essential amino acids that you need to be healthy, you will find great benefits in the amount of fiber, minerals, and vitamins that brown rice protein contains.
Hemp is looked upon as being the best out of the plant-based proteins because it is another complete protein source for your body. High in fiber and the essential fatty acids that the body needs, you are going to get a boost for your body with the protein that you are looking for.
Whether you want to cut back on the animal proteins you are eating, or if you are strictly vegan or vegetarian, you will see that there are countless benefits of vegan protein powder for your body.
For more vegan information, check out The Vegan Life.