As a vegan, I’ve often encountered people who believe that following a plant-based diet means you’re not getting enough protein. While this couldn’t be further from the truth, this myth still persists. So, let’s break it down and learn how high-protein plant-based foods can meet your daily protein needs without any negatives.

What are Proteins and Why Do You Need Them?

Proteins are macronutrients that are important building blocks of our body. They play a vital role in various processes such as building and repairing tissues, transporting nutrients, and regulating hormones. Proteins are made up of smaller molecules called amino acids, which the body needs to obtain from food.

👩‍🔬 Fun fact: There are 20 amino acids that can combine to form a protein, and our body can produce only 11 of them. The remaining 9 must come from the food we eat and are called “essential amino acids.”

If your diet lacks enough protein, you may be at risk of having a protein deficiency, which is rare but can lead to muscle loss, growth problems, and weakened immunity.

A cartoon of two cells high-fiving each other, with text that says "Protein, bro!"

Plant-Based Foods That are Rich in Protein

Contrary to popular belief, several plant-based foods are rich in protein. These foods include legumes, nuts, seeds, grains, and soy products like tofu and tempeh. Let’s take a look at some of the best plant-based sources of protein.

Legumes:

Beans, chickpeas, lentils, and peas are all excellent sources of plant-based protein. They’re also rich in fiber, folate, and iron. For example, one cup of cooked lentils contains approximately 18 grams of protein.

Nuts and Seeds:

Most nuts and seeds are also a good source of protein and essential fatty acids. For instance, one ounce of almonds has around 6 grams of protein, while chia seeds provide 5 grams of protein per 2 tablespoons.

Grains:

Whole grains like quinoa, oats, and brown rice are good sources of protein, fiber, and several other nutrients. A cup of cooked quinoa, for instance, has around 8 grams of protein.

Soy Products:

Soy products like tofu, tempeh, and edamame are highly nutritious and great sources of protein. One half-cup of tofu provides about 10 grams of protein.

🌱 Tip: You can combine different plant-based protein sources to get a complete protein diet. For example, beans and rice, tofu and quinoa, or hummus and pita bread.

A picture of a bowl filled with quinoa, beans, and veggies with the text "your protein powerhouse bowl."

Benefits of a Plant-Based Protein Diet

Besides providing protein, a plant-based diet has numerous other benefits. It can reduce the risk of developing chronic diseases such as heart disease, diabetes, and cancer and promote overall health.

👨‍🔬 Fun fact: Studies have found that plant-based protein diets can lower cholesterol levels, improve blood pressure, and enhance insulin sensitivity.

Switching to plant-based protein sources can also help support animal welfare, reduce environmental impact and greenhouse gas emissions, and fix global food insecurity issues.

🌎 Tip: Eating more plant-based foods can also be good for your budget. Legumes, grains, and vegetables are usually cheaper than animal products.

A cartoon of a blender with a mix of fruits, veggies and nuts, and a text that says "Plant-powered smoothie."

Final Thoughts

It’s time to break the myth that high-protein plant-based foods can’t provide sufficient protein. Plant-based proteins are plentiful, nutritious, and easy on the environment, making them a great choice for a healthy lifestyle.

So, next time someone asks you where you get your protein, you’ll know the truth – and you can recommend some delicious vegan protein sources to try!

A picture of different plant-based proteins sources like beans, tofu, nuts, quinoa, and veggies with the text "Protein is everywhere in a plant-based diet."