Vegan Protein Alternatives

Vegetarian sources of protein include dairy products such as milk and yoghurt, as well as other foods such as eggs and whey protein. Being on a vegan diet, can be a healthy alternative, but getting enough protein can sometimes be a challenge. Here are some great sources of protein and their protein values*that are vegan friendly!

  1. Wheat gluten has 70g of protein per 100g.
  2. ‘Wheat gluten, also known as Seitan is made up more than of 70% protein. By consuming only 100g of it, provides you with more than your daily minimum requirement of protein. Wheat gluten is low in sodium, cholesterol, and carbohydrates. It is high in iron, and an adequate source of calcium. Please note wheat gluten is vegan, but it is not appropriate for someone who is following a gluten-free diet.
  3. Lentils have 28g of protein per 100g

Lentils are highly nutritious foods. They are high in fibre and protein, and have adequate amounts of minerals including iron magnesium, and potassium. In terms of protein, lentils rank almost on par with chicken, which offers 25g of protein per 100g.

  1. Peanut Butter has 25g of protein per 100g. This is one of my favourites! ¼ of protein is just protein! Peanut butter also contains Vitamin B-6, which has many health benefits. When on a vegan or vegetarian diet, some individuals may lack vitamin B-6, as it is most commonly found in animal and animal by-products.
  2. Hemp Seeds provide 25g of protein per 100g

Not only do hemp seeds provide a high amount of protein, but the protein they contain is easily digested by the body.

Another amazing benefit of hemp seeds are their anti-inflammatory effect.

  1. Black Beans provide 20g of protein per 100g

Black beans, like lentils are highly nutritious foods. They are high in fibre and protein, and have adequate amounts of minerals including iron magnesium, and potassium.

But did you know that black beans help maintain healthy blood sugar levels due to their low GI status. Black beans are digested gradually by our bodies, keeping us fuller for longer.

  1. Almonds offer 22g of protein per 100g

Almonds, my second favourite after peanut butter! Almonds are 25% protein! They are also great sources of calcium, iron, and potassium,.

Please consider that they are considerably high in fat, so make sure you do not over consume them.

  1. Sunflower Seeds offer 20g of protein per 100g

In addition to being high in protein sunflower seeds also help lower cholesterol levels. The best part of sunflower seeds, is that they can be taken with you anywhere and are easily added to most meals.

  1. Tempeh gives us 20g of protein per 100g

Tempeh is a great meat replacement made from soy, which is high in protein but low in cholesterol and sodium.

  1. Quinoa has 14g of protein per 100g

Quinoa contains a substantial amount of protein, and is a great gluten free alternative. Like most meat based proteins, quinoa contains all of the essential amino acids that our bodies need.

 

*These values are just approximations

Disclaimer: Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss. Consult with your health care processional before beginning any diet or exercise regime.

Tammy Kacev
Nutritionist

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