Meet vegan vegetable proteins


Sources of 100% vegetable origin proteins

One of the most important nutrients in our diet are proteins. For those who eat a vegetarian or vegan diet, vegetable protein sources are a constant concern.

This should not be taken in a negative sense, since it is okay to worry about our health. And in this case it forces us to take control of what we consume, and to inform us which foods provide us with this nutrient.

Proteins not only fulfill the function of creating the muscles of our body. They also help us to form tissues, to counteract bacteria, viruses and other external agents that can make us sick, and transport vitamins throughout our body.

In the case of vegetable proteins, these are present in many foods. We will highlight the main groups and foods of these respective groups that have more amounts of the nutrient.

Main sources of vegetable protein in food

Of all the plant-based foods that we consume, there are some that provide greater amounts of protein. They are often spoken of because of their equivalence in nourishing vegetarians and vegans of this vital source of health.

vegetable proteins

Vegetables and vegetables

In addition to some vegetables, such as Brussels sprouts, artichoke or alfalfa, the amount of protein they provide is minimal compared to the main and prominent foods with plant-based proteins, such as legumes, nuts, whole grains and the seeds. However, it would be unfair not to recognize that they have and make a small list of which ones stand out in this regard.

Vegetable Amount of protein per 100 grams
Brussels sprouts 4.5 grams
Alfalfa 4 grams
Artichoke 3.4 grams

Clearly, the amounts of protein provided by some vegetables are not compared to other foods rich in vegetable proteins.

complete vegetable proteins


Legumes are very present in the kitchens of the 5 continents. They are one of the main sources of vegetable protein, in addition to being rich sources of iron, and many vitamins and minerals.

The most prominent legumes are also the easiest to find and whose use is more widespread, such as soybeans, dried beans, lentils, black beans, beans, dried peas, white beans, chickpeas and azuki.

Legume Amount of protein per 100 grams
Soy 35 grams
Dried beans 26 grams
Lentils 23 grams
Black beans 25 grams
bean 23 grams
Dried peas 23 grams
White beans 21 grams
Chickpeas 20 grams
Azuki 20 grams

Whole grains

Whole grains are the following in the hierarchy. And although nuts and seeds may contain more in proportion, cereals are an indispensable source of many other nutrients.

They provide energy in the form of carbohydrates and vitamins, as well as fiber and many minerals. And they are the basis of food for most populations worldwide.

protein rich foods

The most prominent foods with vegetable proteins are oat grain, wheat bran, spelled grain, quinoa, wheat grain, amaranth, teff and oat flakes.

Cereal Amount of protein per 100 grams
Oatmeal (grain) 17 grams
Wheat bran 17 grams
Spelled 14.5 grams
Quinoa 14 grams
Wheat (grain) 13.5 grams
Amaranth 13.5 grams
Teff 13 grams
Oatmeal 13 grams

Nuts and seeds

Nuts and seeds, although they have large amounts of protein, are eaten to a lesser extent than cereals and legumes. Although you should never miss a diet based 100% on plant products.

Nuts and seeds Amount of protein per 100 grams
Peanuts 26 grams
Sesame seeds 18 grams
Almonds 18.7 grams
Flaxseed or flaxseed 18.29 grams
Pistachios 17.65 grams
Cashew nuts 17.2 grams

Prepared foods, essential vegetable protein sources

There are a few foods that are indispensable in a vegetarian and vegan diet. It is nothing more or nothing less than tofu, tempeh (both soy products), tahini (sesame) and seitan (wheat gluten).

vegetable protein foods

These foods from other products already mentioned, are basic in a vegan diet. They are also very present in other balanced diets, such as macrobiotics.

Food Amount of protein per 100 grams
Seitan 24 grams
Tahini 17 grams
Tahini 17 grams
Tofu 8 grams

Other sources of protein: vegan supplements

In addition to foods with vegetable proteins there are nutritional supplements. These should never be taken with the idea of ​​replacing balanced meals, but as supplements for athletes and athletes.

The information on vegan proteins that we have today is enough to dismantle the old myths, even in sports and bodybuilding. These old legends argued that non-animal proteins do not provide this nutrient in the same way as those of animal origin. Today we know that even many bodybuilders are vegan.

As we have said, a balanced vegan diet contains all the necessary nutrients for a healthy life. Vegans do not have to be an exception when doing any sport, both as a hobby and at a more professional level.

A well-maintained vegan diet is a great source of carbohydrates, proteins, minerals, vitamins and natural antioxidants. All of them are of great need for life in general, and also for any sporting activity.

In addition, today it is even very accessible to find these sports supplements for vegans, from vitamins to protein. An example is the supplement for athletes or weightlifters based on pea protein, a very high source of it.

There are few elite athletes who attribute their great physical performance to a vegan diet. Among them:

Martina Navratilova, cited above. The tennis multi-champion, is vegan since childhood and defends this lifestyle.

Scott Jurek, one of the most important ultra marathon runners in the United States. He has been vegan for two decades. In his fabulous book Run, eat, live Tell your experience.

Mike Tyson, the greatest living exponent of boxing heavyweights, became vegan in 2010. And in his own words, he felt alive and healthy again.

Andreas Cahling, professional bodybuilder who has been on this diet for more than 3 decades.

Murray rose, Olympic swimmer, triple gold medal at age 17, had a vegan diet.

And the list is very extensive.

In addition to pea protein, or soy protein powder, there are other rich sources of protein with which many supplements are made. The products made from rice protein and hemp protein stand out.

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