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Vegan Protein Sources Found

In recent years, plant-based diets have become increasingly popular due to their potential health benefits and environmental sustainability. However, one common concern associated with veganism is meeting protein requirements. Research has shown that it's possible to get enough protein from plant sources alone, making a well-planned vegan diet a viable option for those looking to reduce their meat consumption.

Top Vegan Protein Sources​

Plant-based protein powders made from pea, hemp, and brown rice have been widely available in health food stores for several years. However, a new study has identified other lesser-known sources of plant-based protein that can be easily incorporated into daily meals. Some of the top vegan protein sources found include:

Legumes​

  • Lentils: 1 cup cooked contains around 18g of protein
  • Chickpeas: 1 cup cooked contains around 15g of protein
  • Black beans: 1 cup cooked contains around 15g of protein

Legumes are a great source of plant-based protein and can be easily added to meals such as soups, stews, and stir-fries.

Whole Grains​

  • Quinoa: 1 cup cooked contains around 8g of protein
  • Amaranth: 1 cup cooked contains around 9g of protein
  • Teff: 1 cup cooked contains around 7g of protein

Whole grains are a nutritious source of plant-based protein and can be easily incorporated into meals such as salads, stir-fries, and side dishes.

Nuts and Seeds​

  • Almonds: 1 ounce (28g) contains around 6g of protein
  • Chia seeds: 1 tablespoon (15g) contains around 2.5g of protein
  • Hemp seeds: 1 tablespoon (15g) contains around 5g of protein

Nuts and seeds are a tasty source of plant-based protein and can be easily added to meals such as salads, smoothies, and energy balls.

Mushrooms​

  • Shiitake mushrooms: 1 cup cooked contains around 2.3g of protein
  • Portobello mushrooms: 1 cup cooked contains around 4.3g of protein

Mushrooms are a unique source of plant-based protein and can be easily added to meals such as stir-fries, soups, and salads.

Seaweed​

  • Nori seaweed: 1 sheet contains around 2g of protein
  • Kombu seaweed: 1 cup cooked contains around 3.5g of protein

Seaweed is a nutrient-rich source of plant-based protein and can be easily added to meals such as salads, soups, and sushi.

These plant-based protein sources offer a range of options for individuals looking to reduce their meat consumption or adopt a vegan lifestyle. By incorporating these foods into daily meals, it's possible to meet protein requirements while enjoying the benefits of a well-planned plant-based diet.