Learn how vegans get protein, the main sources you should know

Medically reviewed and approved by Nataniel Josue M.D.

Protein is very crucial for a healthy body. We can recognize the importance of protein because it comes from the Greek word proteos, which means "primary." 

However, the functions of protein in our body prove its vital importance for our health.

• We require protein to re-grow the damaged tissues.
• Also, we need it for the maintenance of muscles.
• It works on the cellular level due to which the experts never neglect its importance.
• It enacts a significant role in biochemical reactions taking place within our cells.
• Additionally, it plays an essential role in the biochemical processes that take place in the body.
• It helps in the healthy metabolic rate of our body.
• Also, it helps in digesting sucrose and lactase, which in turn energizes our bodily functions. Nevertheless, protein is equally essential for bone health, uterus health, lung health, and arterial health.
• It helps tissues come back to their original shape after contraction due to breathing, urination, defecation, and intense exercise.

A sufficient amount of protein is the reason for your glowing skin, healthy nails, and healthy hair. Suppose you are wondering about an increase in acid levels in your body. In that case, you should first concentrate on the amount of protein intake is sufficient or not since it regulates acid levels in our bloodstream and other bodily fluids.

Furthermore, vegan foods are valuable when it comes to gut health. The proper functioning of the digestive system is critical to prevent digestive problems.

Nonetheless, a high fiber diet is also considered efficient in maintaining a healthy weight. There is a misconception about the lack of protein typically caused by a vegan diet, which results from far from fact observation.

Where do vegans get their protein?

Here are few vegan foods that are a protein source for vegetarians, and some of these foods can surpass the non-vegetarian diet due to their high protein concentrations.

According to a study for the Food & Nutrition Research the proteins that come from vegetable origin like the legumes are more satiating than those of animal origin. They also showed that the energy obtained from these legumes is very similar to that of meat.

Beans

We can recognize beans as small seeds from flowering plants. They grow in the form of pods or capsules in the flowers of the Fabaceae plant's family.

They are high in amino acids, which are building blocks of protein. Also, they are low in calories, which makes them the most used plant-based product for consumption.

Additionally, they contain a minimal amount of fat due to which they are considered healthy food choices for people with chronic illnesses. Besides holding a high protein concentration, beans' nutritional qualities include iron, folate, and antioxidants.

Besides, these legumes' high fiber content helps to digest protein and other nutrients by the body. In this way, our body absorbs all the nutrition quickly in the beans.

It is a budget-friendly product to bulk up your protein intake. You can also use it after steam-cooking, or you can integrate it with different foods like rice.

They consider them a prime source of protein for people with diet restrictions. They help regulate blood glucose levels, do not add an extra load on liver functioning, and maintain heart health.

Moreover, they make you feel full without eating a high amount of food. Beans are helpful to keep your gut healthy, which is essential for both who are healthy and unwell. 

Chickpeas

Chickpeas are small, round with a nutty texture. They are also known as Garbanzo beans. It is nearly impossible that you have never consumed it because it is one of the most consumed plant-based products.

And, a look at chickpeas is enough for anyone to feel a desire to eat it. However, you will never regret eating it due to its notable nutritional benefits. They are full of vitamins, minerals, and fiber.

Additionally, they serve as an excellent source of protein. These legumes are also low in calories, which is an essential element for weight-conscious.

However, they are more beneficial for the body when cooked than canned. The process for canned products reduces chickpeas' nutritional benefits to the level that they do not remain much helpful for our physique.

Nevertheless, cooked chickpeas are remarkably low in fat. Alternatively, they can help deal with belly fat and prevent high triglycerides levels.

The benefits of chickpeas are more than being a source of protein only. They help in weight management by diminishing the desire to overeat by increasing the feeling of satiety.

Nonetheless, they are full of macronutrients like phosphorus, zinc, copper, iron, manganese, folate, etc. These nutrients help deal with a variety of conditions high blood pressure, high blood sugar, high cholesterol, etc.

Also, they are useful in preventing colon conditions due to its high fibrous contents. It is similar to superfoods that help deal with many diseases caused by lifestyle and bad eating habits.

Lentils

Lentils are available in bizarre shapes and colors. The color ranges from red, yellow, black, brown, green, etc. However, the protein content is nearly the same in each form of lentils despite their assorted colors. They also contain all nine amino acids crucial for protein building blocks.

Nevertheless, lentils are not only a significant source of protein for vegans but also nutritional food. They also contain many essential micronutrients for the body.

They are a potent source of folic acid and potassium, which is vital for supporting heart health. Moreover, lentils' regular intake may reduce low-density lipoprotein (LDL), otherwise called bad cholesterol.

Also, the nutrients of lentils might reduce the risk of heart diseases, which is vital for those at high risk of developing cardiovascular problems.

Additionally, they reduce the progression of heart-related diseases. Apart from this, lentils are beneficial for pregnant women also. The high amount of folate in lentils is critical to circumvent nerve-related problems in newborns.

Furthermore, folate is equally essential to prevent gestational diabetes, which is more common during pregnancy. Nonetheless, the most typical cause amongst women, both pregnant and general, for anemia is lack of iron.

And lentils can help to avoid this nutritional deficiency due to its high iron content. Iron is an essential micro-mineral, and its lack is considered one of the most common dietary deficiencies by health organizations. 

Peas

Some even claim that protein found in peas is the best protein. However, it is quite right due to its dense concentration of nine amino acids compared to other foods on the list.

They are no less than a standout source of protein for vegetarians due to the amino acid concentrations. Nevertheless, it is also rich in several vitamins and minerals, which we can not find in every food, e.g., niacin and molybdenum.

Niacin is one of the essential vitamins from the vitamin B group. And, it is required in almost every part of the body to function correctly.

Moreover, it is essential for the functioning of the digestive system. And its deficiency results in digestive system disorders, which in turn lead to many other health conditions.

Nevertheless, it also carries out an essential role in strengthening weak muscles. Due to this, its necessary presence in them makes peas vital food for healthy and strong muscles.

Moreover, a sufficient concentration of macro-mineral molybdenum also makes peas more beneficial than others. This mineral is essential for enzyme regulation because it acts as a catalyst for enzymes.

Moreover, it is also necessary for the breakdown of amino acids in the body. And protein is made of amino acids. That is why the presence of molybdenum in peas makes it a potent source of protein for vegetarians.

Soybeans

A cup of soybeans can nearly complete the daily need for protein for our bodies. However, soy can serve as a potent protein source for vegetarians only if it is not highly processed.

Nevertheless, soybeans are pretty low on the glycemic index because they are deficient in carbohydrates. That is why it is considered one of the beneficial sources of protein for people with diabetes.

Also, it contains a fair amount of soluble and insoluble fibers. Both these fibers are essential for the elimination of toxins from the body through the defecation process.

Soybeans are also rich in many vitamins and minerals, out of which Vitamin K1 and Thiamine are highly beneficial for the organism.

Vitamin K1 is one of the vitamins from the vitamin K group, vital for prothrombin production. Prothrombin is essential for efficient clotting and to prevent excess bleeding.

Nonetheless, vitamin K 1 is equally essential for bone metabolism and in regulating blood calcium levels. The vitamin makes sure that calcium reaches to the bone to help develop them properly.

Also, it helps in recovering bone fractures. Furthermore, thiamine is also one of the essential constituents of soybeans, one of the vitamin B groups' vitamins.

The protein is necessary for muscle health, which is not possible without healthy nerves. And, thiamine helps in developing and maintaining the protective outer coating of nerves.

The daily intake of soybeans is essential for muscle health as well as bone and nerve health. That is why they are remarkably popular amongst vegetarians.

Wheat Kernels

Whole-wheat is an essential part of the diet of vegans. It has several health benefits, including weight management. However, due to food processing, wheat loses its significant benefits. Thus, it is crucial to use whole-wheat grains instead of processed wheat flour.

Nevertheless, protein absorption is only possible when the body's metabolism rate is in an optimal state. Here, wheat is wonderfully useful for those who experience slow metabolism and suffer from metabolic disorders.

Also, its feature to maintain proper metabolism helps us to avoid high BMI (Body Mass Index). Nonetheless, wheat also acts as an anti-inflammatory agent.

It contains a content named betaine, which helps in preventing chronic inflammation. It reduces the risk of osteoporosis while recovering from joint pain caused by inflammation of tendons and ligaments due to injury.

Barley

Barley is more famous due to alcoholic beverages. However, it is a rich source of protein. It is a chewy grain with a hearty texture and nutty flavor, which is highly nutritious.

It helps maintain healthy muscles. It also offers a wide variety of health benefits that help boost immunity, prevent asthma, and protect against gall stones.

It contains all the essential nutrients like vitamin, mineral, protein, and dietary fiber. Bodybuilders recognize the benefits of barley because of its high-quality protein.

But, ordinary people are unaware of barley's interests and its effectiveness in maintaining a healthy body. However, people are becoming more aware of it nowadays, so it is readily available at a reasonable price at grocery stores.

Nevertheless, we can enjoy the best benefits of barley after sprouting it. The barley is profitable for people who are suffering from problems due to a bad diet. Also, it is worthy for those who are suffering from problems caused by unhealthy lifestyle choices. 

You may be interested in "The best 22 foods for our health according to science"

Final Words

There are nearly 20 amino acids needed for the protein building block. Out of these 20 amino acids, 11 are produced by the body, while we need nine from our diet.

The foods mentioned here efficiently provide every essential amino acid to the body and act as incredible protein sources amongst vegans.

Additionally, these plant-based foods are low in calories, helping maintain a healthy weight and prevent obesity. Also, they are advantageous for those looking to lose a few extra pounds.

Moreover, they are fiber-rich, which helps to regulate digestive health. Apart from being a protein source, these foods also benefit us with several vitamins and essential minerals for the body's functioning.

Furthermore, they prevent the intake of bad fats and cholesterol, which is crucial for preventing heart problems. Also, the importance of fiber for digestive health is widespread these days.

Non-vegan products lack fibers, whereas vegetarian foods are high in them. They help to remove all the toxic contents of our bodies.

These vegan foods are rewarding for everyone who consumes non-vegan diets only because of the misconception that a vegan diet cannot provide essential protein, vitamins, and minerals.

You can find more useful information about foods in our nutrition section.

[author] [author_image timthumb='on']https://buildyourbody.org/wp-content/uploads/2020/08/Nataniel-Josue-Alvarez.jpg[/author_image] [author_info]The article was reviewed and approved by Nataniel Josué Alvarez. Medical Doctor graduated from Medical School Universidad Nacional Experimental Francisco de Miranda. Área Ciencias de la Salud. •Awarded winner IV Science Fair of Research Methodology - April 2012 •Recipient of Asesor Estudiantil Institucional Scholarship •Thesis: Relationship Between Parasitosis, Anemia and Hygiene Habits in patients aged 20 yo 70 years old in Amuay, municipality of Los Taques, Falcón State, Venezuela •Thesis: Intervention Plan in Rural Healthcare in Monte Verde and La Puntica sectors, of the Amuay Community, Los Taques parish, Los Taques municipality, of the Falcón State, Venezuela. During the period March 2018 - July 2018[/author_info] [/author]