How to get protein as a vegan ?

Everyone knows that protein is essential for muscle growth but very few people know it is a key component for brain functioning as well. Our brain uses protein to communicate between brain cells and control our body processes. Even our hair and nails are also composed of protein matter. It is very obvious that we need protein in our diet but how much protein do we need per day? Well, that differs from person to person depending on his body weight and body activity. An athlete needs more protein than a working professional. Excess protein turns into fat. USDA recommends 0.8grams of protein per kg of body weight.

Here is an interesting Q&A on protein requirement:

http://www.thedoctorwillseeyounow.com/articles/nutrition/protein_2/

One of the common myths is that vegetarians lack protein in their diet (especially vegans). As a matter of fact, vegetarians eat lot healthier food. I faced questions on protein requirement lot many times during lunch hours when my co-workers learn that I’m a vegetarian. I guess that’s a general view among strict meat eaters.

My findings over a period of last 6 months have narrowed down to below mentioned items. Nevertheless, certain amount of protein is present in majority of the foods available; it depends on how much quantity we consume. The below listed items are source of high protein and the list is not exclusive. People allergic to nuts should pay attention to what they eat, this list is provided for information purposes only and do NOT address any specific situation, please consult your doctor.

Now, let’s get into the topic.

Quinoa: Pronounced as "Keenwah", this tiny seed have a history of 6000 years and was staple food for Incas of the South America. Quinoa is known for its high nutritional value packed with essential amino acids, high in magnesium, phosphorus and Iron. It is well known for its high protein content and considered good choice for vegetarians. One cup cooked quinoa contains 8grams of protein. It is very easy to cook and can replace rice very well.

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Flax Seed: Flax seed or linseed is known for its omega 3 content. One ounce of flax seeds provides 5grams of protein. Flax crackers, flax bread are available in whole food markets. If you have trouble locating these products, you can buy raw flax seeds, roast them slightly and grind it to fine powder. Sprinkle it in your salads, soups, or any of your dishes. Flax seed is also available in oil form (with no protein), more intended towards Omega 3 fatty acids intake. Albeit its great nutrient values, the flaxseed oil should be consumed moderately as excessive consumption may lead to diarrhea because of its high fiber content. Moderate use will help in colon cleaning and helps as a laxative.

Soy (moderate consumption): The protein industry is banking on soy. Soy has become a very common ingredient in most of the protein bars, shakes and any product that say high protein content. Though soy has got good nutritional value, soy should be consumed very moderately. My research shows that soy should be consumed moderately as excessive consumption has been found to cause fertility related issues in men. Soy is available in lot of forms, most popular are soy milk, tofu, and soy flour.

NUTS:

Nuts are good source of nutrition, make your own trail mix and add some raisins for taste. Eat at breakfast or as a snack in between meals. If you eat too many nuts, you won’t feel hungry for long time, make sure you are not eating just before your meal. Pack some nuts if you are traveling, these will come handy. Its good idea to buy nuts in raw form instead of roasted or salted.

Peanuts: You can find peanut lovers everywhere. The market is filled with peanut products because of these people. Pick any type – roasted, salted or boiled; all taste good. Peanuts are high in fat

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content. The only way to neutralize this fat content is by overnight soaking. Soak a handful of peanuts overnight and eat them in the morning every day. One ounce can provide 7 grams of protein.

Sunflower seeds: these seeds are powerhouse of nutrition. High in dietary fiber, Vitamin E, Vitamin B, Magnesium, Iron and lot other essential minerals make these seeds indispensable. For our protein requirement these seeds contain 6 grams of protein per 28 grams(1 ounce) of seeds. Make sure you buy dehulled seeds.

Pumpkin seeds: also known as pepitas, pumpkin seeds are known for high iron content; one ounce can provide up to 20% of daily requirement intake. Apart from other essential nutrients, it has got 7 grams of protein per 28grams of seeds.

Brazil Nuts: these nuts are good source of protein, providing 4grams of protein per one ounce. One key point to be noted, no nut can provide as much as much selenium as Brazil nuts (Selenium is a trace mineral (required in less amount) helps in production of disease fighting organisms (anti bodies) to protect body cells against free radicals (cellular damage). It aids in male fertility too). One ounce of brazil nuts can provide 780% of daily requirement.

Walnut (black): walnuts are commonly used in cakes, ice creams and chocolates. These nuts can provide 7 grams of protein per ounce. Black walnuts differ from English walnuts in terms of its nutrition value and taste. These nuts are crisp and taste milder than English walnuts.

Other protein sources -

* Raw can be eaten by soaking the grains overnight.

Amino acids:

Why are we talking about amino acids in protein article? In brief, amino acids are building blocks of protein (A long chain of amino acid is formed into a protein). There are 22 standard amino acids required for human health purposes, out of which 13 are created by our body itself and rest 9 need to be obtained from food. Right food combination can help us improve amino acid levels in our body, vegetables and fruits are usually rich in amino acids and eating them raw will aid in obtaining amino acids in full. We will post more details on amino acids and food combinations in later articles.

The article is more targeted for vegans. If you are a vegetarian, you can include dairy products in your diet. I am sure this list helps the protein seeking vegans and veggie newbies’. I just wanted to share things that took me so much time to figure out so that you don’t spend time roaming Comments are welcome!