Nutritional Considerations For Vegans -

Nutritional Considerations For Vegans

vegan protein foods

Which ones are good? Which ones should you avoid? Let’s take a look at some common vegan protein foods and see what their best attribute is.

Recommended Foods Egg Recipes. Protein Value: 6g per egg. Why you ought to eat them: because they’re among the highest protein foods, which is why you should also eat them liberally – particularly start with egg whites, as they’re also among the highest vegan protein options around. Egg recipes with chickpeas are also recommended because of their moderate-to-low protein value and their ability to retain much of what you put into them (including nutrients). Chickpeas are easily digested, especially by the body’s enzymes.

Recommended Cuisine Lentils

A bowl of food on a table

Protein Value: 5g per serving. Why you should eat them: because a lot of people who follow a vegan diet do like the taste of lentils – and a lentil recipe with chickpeas, which is among high protein foods around, is very easy to digest.

But these are just a few reasons why lentils are suggested as a great side dish or even a main meal, and not just for protein.

Recommended Diet Foods Green And Dark Vegetables

A close up of a plate of food

Protein Value: 9g per serving. Why you should eat them: mainly because these are some of the healthiest, most complete foods you can eat, and they provide a wide range of nutrition.

In particular, green vegetables are low in fat and contain a variety of nutrients that include lots of iron, which helps lower blood pressure and strengthens your bones. Dark vegetables, meanwhile, provide vitamin E, potassium, folate, fiber and other nutrients that lower cholesterol and increase your energy.

Recommended Diet Foods Almonds

Nutritional Value: 4.5g per serving. Why you should eat them: almonds are rich in protein and have a low-fat content, so this makes them a particularly good snack food.

Another reason to eat them is that there are no significant calories in almonds, so if you want to lose weight without sacrificing on delicious taste, this is a good choice.

Recommended Diet Foods Carrots

Nutritional Value: 4.5g per serving. Why you should eat them: carrots are very nutritious – high in vitamins A, C and iron, plus beta carotene, which is a powerful anti-cancer agent.

Low-carb vegan diets recommend eating carrots, too, to boost energy and to lower LDL cholesterol.

Recommended Diet Foods Legumes

Nutritional Value: 5g per serving. Why you should eat these: unlike most animal products, legumes are a good source of fiber and protein, with low-fat content. They also come packed with important vitamins and minerals, including B vitamins, folic acid, iron and the B vitamin complex.

If you’re going on a legume-based diet, be sure to watch your vitamin B intake and reduce your consumption of processed meats. (For vegetarians, read about the types of legumes that can be eaten on vegan diets.)

Recommended Diet Foods Eggs

Nutritional Value: 8g per serving. Why you should eat these: they offer high protein levels and several key nutrients, including choline, an important substance that plays an essential role in cell growth and muscle repair.

If you’re going on a high protein vegan diet, be sure to watch your vitamin B intake and reduce your consumption of red meats.

Recommended Diet Foods Soy Products

Nutrition Value: 7 grams. Soy is a high protein alternative for those who want to stay away from meat and eggs, while still getting the essential nutrients they need. Like other products with a soy base, nutritional yeast can be used in baking recipes, used in sauces, sprinkled on cereal, and mixed into many other dishes.

Recommended Diet Foods Rice And Beans

Nutritional Value: 4 grams. Beans and rice are both protein bound, which means they have high protein value and are good for you. They don’t contain any fat, and their high fiber content helps you feel full.

Eat them without the added salt or pepper, though, and eat them sparingly, as their high protein value makes them more likely to lead to fat gain than other vegetarian protein foods.

Final Words

Your nutrition needs are different from others’, but you’re not alone. Countless people suffer from nutrient deficiencies that can make it difficult for them to get through the day. A healthy, balanced diet and a multivitamin and mineral supplement can go a long way toward making sure you get all the nutrients your body needs and don’t miss out on the nutrients your body needs. Don’t let your nutrition needs get blocked, or your health will suffer.

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