So who is this protein and how to get it from vegetable sources when going vegan?
Protein is one of the three major macronutrients and it’s considered the building block of life. This super macronutrient is part of every cell of your body and has many benefits. As this is a very important part of our body we need to be sure to have the appropriate dietary intake. Even as a vegan it’s very important to meet the daily needs of protein. Therefore you need to know which are the vegetables that have protein in order to fill up the needs.
Why do we need protein in our life?
Protein can help you in many ways. Some of its most important roles in our body are:
- Molecules transportation thru the body
- Creation of new cells
- It helps repair existing ones
- Offers protection against viruses and bacteria
- Helps children, teens, pregnant women develop and grow in a proper way
Depriving the body of this absolutely necessary nutrient can lead even to an early death. This can have serious effects like weakened functioning of the heart and lungs, loss of muscle mass, and failure to grow. So please take it as much as you can into consideration if you care about yourself and your health.
How much protein do I need?
Experts recommend having an intake of 0.8 grams of protein per kilogram of body weight. Or, another formula is your body weight in pounds multiplied by 0.36. Have into consideration also your age and health as these recommendations may change. Also if you are an athlete or exercise a lot, then you need a bigger protein intake, but don’t go over 2g of protein per kg weight as this is too much and it’s unhealthy.
So now that we have that covered here are.. drum rolls .. the top 5 vegetables that have protein.
Best vegetables that have protein
1. Soy
This can be found in many ways: Tempeh (17 g protein per 1/2 cup), edamame (9 g protein per 1/2 cup), tofu (9 g protein per 3 ounces), Soy milk (7 g protein per 1 cup), and soybeans (16.6 g protein per 3.5 ounces). The type of protein in soy is the most complete one and is among the best types of plant-based protein.
2. Seitan
Never heard of it? Then I can tell you that if you’re looking for something that really mimics meat, this is the protein for you. This type of vegan protein contains 20 g protein per 3 ounces and is created from wheat gluten, the main protein in wheat.
3. Legumes
These are quite the go-to for vegans and refer to different types of beans (black beans, chickpeas, yellow peas, and so on) and lentils. While beans can have between 10 and 18 grams per cup, lentils can contain up to 18 grams of protein.
4. Seeds
Here is quite the range for selection. If you have nut allergies, then this can be quite a nice protein. Just don’t forget that seeds have also healthy fats (helpful but not in huge amounts) and it isn’t recommended to exaggerate.
Some examples here are pumpkin seeds (8 g per 1.5 oz), hemp seeds (6 g per 2 tablespoons), chia seeds (4 g per 2 tablespoons).
5. Nuts
Experts recommend eating 1.5 ounces of nuts or 2 tablespoons of nut butter several times a week. You can use them in different recipes or as a healthy snack. Here are a couple of examples: almonds (9 g per 1.5 oz), cashews (8 g per 1.5 oz), peanut butter (8 g per 2 tablespoons) and walnuts (4.3 g per 1 ounce, or about 7 walnuts).
Courses that will help you understand how to have a cleaner diet:
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