What Is Vegan Protein?

What is vegan protein? What are the sources of it? If you’re considering a vegan diet, these questions may pop in your head many a times. With so many sources of vegan protein which don’t cost an arm and a leg, vegan proteins are the most popular and easiest types of proteins to include in your diet! Get ready to be amazed at the difference vegan protein foods can bring to you.

Introduction

Vegan protein is a protein that comes from plants, not animal products. Vegan protein sources include tofu, tempeh, seitan, nuts, seeds, certain grains, peas, beans and many others. 

Your fibre intake is often low if you mostly eat non-vegetarian foods. It is possible to increase your fibre intake by eating more plant proteins. Did you know that all our protein products are excellent plant fibre sources?

Protein is a component of our bones and muscles and an essential nutrient responsible for growth, repair, fighting infection, and carrying oxygen in our body. All 9 essential amino acids (amino acid profiles) that our body cannot produce can be found in plant foods.  You should ensure that your meals include good sources of complete proteins such as beans, lentils and chickpeas.

Is vegan protein a complete protein?

Vegan protein contains significantly more fibre than protein that comes from animal sources. All 9 essential amino acids can be easily found in vegan protein foods if you combine a couple of plant food sources. With this in mind, you can get your protein from plenty of options.

Additional benefits associated with plant-based protein include a decreased risk of cancer and cardiovascular disease. There are also benefits to weight management.

What is a vegan protein powder made of? Our specially formulated vegan protein powder range has been designed to assist you in living a healthy vegan lifestyle. If weight management or weight loss is one of your goals, our slim range has been created to complement your vegan lifestyle and assist you on your health and fitness journey.

How do vegans get enough protein?

There are many plant-based protein foods are which are rich in protein, including beans, legumes and pulses, as well as nuts, seeds, nuts, and certain vegetables. To ensure you get sufficient protein, make sure you are using a high-quality plant protein powder. Ensure you eat a balanced diet of protein-rich foods every 3-4 hours.

Plant-based protein foods can be easily added to your meals, smoothies, or snacks throughout the day:

Is vegan protein good or bad for you?

Vegan protein is just as effective as whey. A 2019 study comparing the effects of whey protein and pea protein on body composition and exercise performance showed that men who ate either whey or pea protein saw little to no change in their body composition, muscle gains, or strength.

Plant-based diets, high in vegan protein, have many health benefits. Research suggests that people who eat vegan proteins have lower body weight, cholesterol, and blood pressure. They are also less likely to die from heart disease, stroke, or cancer than non-vegetarians.

Some people may see side effects from vegan protein consumption if consumed in high doses. Your liver may not be able to process high amounts of protein quickly enough, and as a result, side effects such as high cholesterol levels can occur. Ammonia in the blood can cause nausea and diarrhea. 

Does vegan protein cause hair loss?

Although a vegetarian or vegan lifestyle won’t cause hair loss directly, it may increase your risk of hair loss if you eat a low-nutrient diet. A balanced vegan or vegetarian diet can help reduce the risk of hair loss. As long as you combine foods to include all those 9 essential amino acids, the risk of hair loss is vastly decreased.

Can you eat too much protein?

As with other foods, consuming too much protein is also bad. A high protein intake can lead to excess calories and strain your kidneys. Eating too much protein can cause kidney damage and possibly lead to dehydration.

Research shows that long-term consumption of more than 2g per kilogram of body weight daily can lead to health problems. Intestinal discomfort and indigestion are two symptoms of too much protein. Understanding the amount of protein each food contains to ensure a balanced diet is essential.

What is a vegan protein made of?

Vegan protein comprises plant sources such as grains, legumes, and seeds. They are created by removing most fat and carbs and retaining the protein components. 

Normally people are concerned about vegetarian or vegan diets because they think they might not get sufficient protein, which is false. Experts agree that a well-planned vegan or vegetarian diet can easily provide nutrients.

Remember – some plant-based protein foods have significantly higher protein levels than others. The vegan protein sources chart below highlights the 17 great sources of proteins for Vegans & Vegetarians:

17 Best Protein Sources for Vegans & Vegetarians

1. Seitan

Seitan is a popular vegan substitute for meat made from wheat gluten and water. This vegan protein food can be purchased pre-made in most grocery stores’ refrigerated or frozen section or made at home. Seitan has 75 grams of protein per 100-gram serving (approx.).

2. Tofu, Tempeh and Edamame

Tofu is made from condensed soy milk using a process comparable to cheese-making. Tofu is low in calories but high in both protein and fat. Tofu has around 8 grams of protein per 100-gram serving. Tempeh is also a soy-based food, with 19 grams of protein per 100-gram serving, while cooked edamame offers 11 grams per 100-gram serving (approx.).

3. Lentils

Lentils are a part of the legume family and are one of the most popular vegan protein foods. They are relatively quick and easy to prepare and are both cost-effective and a great source of protein. Lentils have 26 grams of protein per 100-gram serving (approx.).

4. Chickpeas and Most Varieties of Beans

Chickpeas and most varieties of beans are nutrient-dense and a very handy form of plant-based protein foods. Chickpeas are high in fibre, help to regulate blood sugar and aid weight management. Chickpeas have 19 grams of protein per 100-gram serving (approx.).

5. Nutritional Yeast

Nutritional yeast is a very popular choice for high-protein vegan foods. Found in most health food stores, it has a nutty, cheesy, or savoury flavour. Nutritional yeast offers a high protein count of 46 grams per 100-gram serving (approx.).

6. Spelt and Teff

Spelt flour has a comparable nutritional profile to mainstream wheat. Spelt can make bread, pasta, cookies, cakes, etc. It is often called a ‘healthier alternative’ to wheat because it is purer. Cooked spelt offers 6 grams of protein per 100-gram serving (approx.). Teff is a gluten-free whole grain that is also mineral-rich and protein-rich.

7. Hemp Seeds

Hemp seeds are both rich in nutrients and versatile. Another plant-based protein food, hemp seeds, are technically a nut that can be enjoyed raw or used to make oil, cheese, milk substitutes, or vegan protein powder. Hemp seeds have around 33 grams of high-quality protein per 100-gram serving.

8. Green Peas

Easy to integrate and popular food for all ages, Green Peas have a significant amount of protein and are a decent source of phytonutrients such as saponins, phenolic acids and flavanols. Additionally, organic pea protein is a fantastic source of iron with multiple health benefits. Green peas contain approximately 5 grams of protein per 100-gram serving.

9. Spirulina

Spirulina boasts high protein and vitamin content, making it an outstanding dietary supplement for vegan diets. Often referred to as a superfood, it has many associated health benefits, including a reduction in allergy symptoms. Spirulina has around 57 grams of protein per 100-gram serving.

10. Amaranth and Quinoa

Amaranth is one of the great vegan protein foods, with nearly double the protein in corn or rice. Amaranth contains around 14 grams of protein per 100-gram serving. Quinoa is another one of the great plant-based protein foods, with over 4 grams of protein found per 100-gram cooked serving.

11. Ezekiel Bread (+ Other Bread Made From Sprouted Grains)

Ezekiel bread is a flourless bread and a whole-grain product. It contains barley, lentils, spelt, millet and soybeans and is free from preservatives and cultured wheat starch. Ezekiel bread contains around 11 grams of protein per 100-gram serving.

12. Soy Milk

Soy milk is another popular type of plant-based vegan protein food. The protein in soy milk can help support healthy muscles and organs and is also rich in omega-3 fatty acids. Soy milk has around 3.3 grams of protein per 100-gram serving.

13. Oats and Oatmeal

Oats are an excellent fibre source high in minerals, vitamins and antioxidants. Oats contain approximately 16 grams of protein per 100-gram serving, while oatmeal contains approximately 2.4 grams.

14. Wild Rice

Wild rice is an impressive source of minerals and one of the best plant-based protein foods. Wild rice is a species of grass that produces edible seeds resembling rice, which is also very high in antioxidants Cooked Wild Rice has around 4 grams of protein per 100-gram serving.

15. Chia Seeds

Chia Seeds are one of the most well-known plant-based vegan protein foods and are often used in smoothies, baked foods and salad dressings. They are high in quality protein and have an outstanding balance of essential amino acids. Chia seeds have 17 grams of protein per 100-gram serving.

16. Nuts, Nut Butters and Other Seeds

Almonds, walnuts, pistachios, cashews and pine nuts are all high-protein nuts to add to your diet. Nut butters such as peanut butter and almond butter are also incredibly nutritious. Walnuts contain approximately 15 grams of protein per 100-gram serving.

17. Protein-Rich Fruits and Vegetables

Several vegetables are great plant-based protein foods. They include watercress, spinach, boy Choy, cabbage and alfalfa sprouts. Guava is one of the most protein-rich fruits, with approximately 4.2 grams of protein in every serving.

Summary

In summary, a wide range of vegan proteins can be incorporated into a vegan diet thanks to plant-based protein foods. A balanced diet is always the key to maintaining a healthy lifestyle. Vegan protein foods are readily accessible at many supermarkets and health food stores.

At Healthyroo, we offer many vegan-friendly health foods and sports nutrition products to complement and enhance your vegan lifestyle. We are passionate about ensuring our products offer you some of the best vegan protein powders. View our extensive range of plant-based vegan protein blends across our website. From lifestyle products such as our Lifestyle Package to Performance Proteins, our range of vegan protein powders is ready to make a difference in your life today!