Vegans often face health issues related to lower protein level in the body. Here are the top 5 must have foods for them to get protein:
Lentils are good source of protein as 18 grams of protein are found per cooked cup of 240 ml lentils. You can use lentils in various recipes be it spicy dahl or hearty light soups. They are rich with slowly digested carbs. 240 ml of cooked lentils provide approximately 50% of your recommended daily fiber intake. Having lentils regularly in diet improves gut health. According to some reports, lentils might reduce the risk of heart disease, diabetes, excess body weight and some type of cancer. They also contain folate, manganese and iron and antioxidants.
Green peas contain 9 grams of protein per cooked cup i.e. 240 ml. It contains nearly 25% of your daily fiber, vitamin A, C, K, thiamine, folate and manganese requirements. Green peas are rich in minerals like iron, magnesium, phosphorus, zinc, copper.
Vegans may have milk that is made from soybeans i.e. Soya milk. It is rich with vitamins and minerals. As vegans don’t drink cow milk, they can have this as an alternative. Soya milk contain 7 grams of protein per cup i.e. 240 ml. It’s a great source of calcium, vitamin D and vitamin B12. It can even be used in a variety of cooking and baking recipes.
Oats and Oatmeal are a great source of protein. 120 ml of dry oats is rich with approximately 6 grams of protein and 4 grams of fiber. This much oats also contain minerals like of magnesium, zinc, phosphorus. Oats contain more higher-quality protein than rice and wheat.
Soybeans are considered a whole source of protein because they contain all the essential amino acids that human body needs.
Tofu is made from bean curds pressed together in a process similar to cheese making. It is not at all tasty but it easily absorbs the flavor of the ingredients it’s prepared with, so it becomes tasty if cooked well following a good recipe. Soya bean and Tofu are must in the diet of any vegan.
