Where do vegans get their protein?

November 14, 2019

Where do vegans get their protein?

Where do vegans get their protein?


When talking about vegan diets, there is one question that comes up almost every time:
But where do vegans get their protein?
In a society where meat is automatically associated as the primary source of protein, it is quite normal to ask yourself the question. Protein deficiency is also the first concern for people who want to transition to veganism. Moreover, it is even more present among those who train.

Is this a justified concern?
In fact, it must first be noted that many plant foods are, like meat, high in protein. Thus, it is much easier than we think to reach the recommended daily amount.
To demonstrate this, here are some examples of different sources of vegetable protein (as well as their protein content) that you can consume at different times of the day.

To compare, 100g of salmon contains 22g of protein and 100g of chicken contains 28g.

Breakfast :
Add to your cereals, oatmeals or smoothies:
Flax seeds (18g protein / 100g)
Chia seeds (16g / 100g)
Pumpkin seeds (24g / 100g)


Put nut butter on your toast or add to your breakfast:
Peanut butter (23g / 100g)
Tahini (22g / 100g): Little secret about this nut butter: it is delicious mixed with a little maple syrup and cocoa.
Whole wheat bread (11g / 100g)

Lunch / Dinner:
Make a salad of quinoa, spinach, and soybeans:
Quinoa (4g / 100g)
Spinach (3g / 100g)
Soybeans (17g / 100g)

Sandwich with tofu spread:
Tofu (15g / 100g)
Whole wheat bread (11g / 100g)
Potato and lentil salad :
Potato (2g/100g)
Lentil (9g/100g)


Snack:
Pistachios (21g / 100g)
Chickpeas roasted with spices of your choice (9g / 100g)
Sweet pecans (9g/100g)
Protein Powder in shake: (20g per scoop - 60g/100g)

To this, we must not forget that fruits and vegetables also contain proteins. Depending on these, it can be very variable, but it still adds protein to your meals and snacks.
Are you starting to see how much the lack of protein in vegans is a myth?
Moreover, another myth on the subject is that it should always combine different types of vegetable protein in the same meal to consume complete proteins. What is it really?
In fact, this myth came from the 1970s and has been obsolete for several years now. It is now simply recommended to eat varied throughout the day. In this way, the proteins will complement themselves.
Thus, the motto of vegan diets is: variety.
It is actually by eating a wide variety of food that you can
make sure you have enough protein and that they are complete. No need to measure/calculate everything you eat.
On the other hand, if you still worry about your diet, a consultation with a nutritionist could further guide you.




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