How to Get Enough Protein as a Vegan?

Complete proteins, which hold all of the nine essential amino acids your body can’t produce by itself, are found primarily in animal-based products

It can’t be stressed enough how important your daily protein intake is for essential bodily functions. You simply need to provide your body with all the necessary amino acids through proteins. Complete proteins, which hold all of the nine essential amino acids your body can’t produce by itself, are found primarily in animal-based products. That’s why it’s commonly thought that vegans can’t secure an adequate amount of amino acids with their diets throughout the day, meaning protein as well. However, there are countless sources of proteins that aren’t meat, eggs, or dairy products. We will take a look at a few of those sources in the following paragraphs.

Plant-based complete proteins

So, you know that your body can’t produce essential amino acids on its own and that you need to secure them through your diet. This is the role of complete proteins, as they contain adequate amounts of all nine essential amino acids. However, the important thing is that the food you consume doesn’t have to be packed with every essential amino acid – you just have to secure a sufficient amount of them throughout the day. If you want your every meal to be filled with amino acids, you don’t really have to resort to meat and dairy products, as you can find complete proteins in some plants as well! If you include them in your diet, you will also get high amounts of vitamin C and E, magnesium, omega-6 fatty acids, antioxidants, dietary fiber, and complex carbohydrates. 

Hemp seeds

The first thing you should know is that hemp seeds do not have any effects on your brain because they don’t contain any THC, so you can consume them without worries. Besides being a complete protein, hemp seeds are a great source of fat, so they will keep you full for a longer time than most other seeds. They are rich in omega-3 and 6 fatty acids, and in fiber, but most of it lies in its shell, so make sure to get the ones with their hulls intact. They are also packed with vitamins and minerals, especially vitamin E and B, magnesium, and zinc. Also, there are some compounds in these seeds, like cannabidiol, that have neuroprotective and anti-inflammatory effects.

Nutritional yeast

When you eliminate meat from your diet, you risk running out of B-12 vitamin, which may lead to neurological difficulties and anemia. This is a really important vitamin, as it plays a part in the synthesis of fatty acids and energy production. That’s why, besides being a complete protein, nutritional yeast is also a good source of B-12 vitamin. You can also get a good amount of fiber of it, so your gut will stay healthy throughout the day.

Tempeh

This is a plant-based protein that is made from soybeans, but it isn’t highly processed like tofu. It goes through a natural fermentation process, usually with soybeans as the only ingredients. Compared to two other complete proteins, hemp seeds and nutritional yeast, tempeh has a higher amount of protein. It’s also rich in prebiotics, which will help keep your gut healthy. You can get a lot of vitamins and minerals through it, and it may also decrease cholesterol levels, free radical damage, and appetite.

Protein powder

If you’re spending hours a week in the gym, expecting bigger muscles, but not really paying attention to your diet, you should consider changing that or getting your daily dose of protein through protein powders. Choosing a vegan protein powder will provide you with sufficient plant-based protein intake and all the benefits it has to offer. You will tone your muscles and also get a good amount of minerals, omega-3, 6, and 9 fatty acids, as well as fiber.

Complementary proteins

Incomplete proteins are the ones that don’t have all nine essential amino acids. When you combine a few of incomplete proteins, you get a complementary protein, which provides the same benefits as the complete one. Including these complementary proteins in your diet will secure you a sufficient amount of all the essential amino acids. Combining beans and legumes, or grains, will boost you with more than enough of protein intake for the day.

Plant-based diets are high in anti-inflammatory foods, which helps fight oxidative stress. They are also high in fiber, which will keep you full for longer and prevent overeating. By leading this kind of lifestyle, you also protect the environment, as it takes less natural resources to produce these foods, and it has a lower carbon footprint. You can reap all of these benefits and still get enough proteins even if you don’t reach out to animal-based products.