The biggest rumor we been hearing from people is that vegan food doesn’t have enough protein. This rumor is not only untrue, there are now many vegan athletes such as Brendan Brazier, Mac Danzig and Heather Mills to prove that it is entirely possible to build muscle, be strong and eat vegan at the same time.
In fact, most vegan foods have plenty of protein. Here are some of the best foods to look for if you want a good dose of protein.
WH foods considers quinoa to be the gold of the Incas. This discovery of quinoa by the Incas 4000 years ago, has all of the essential amino acids and it holds around 9 grams of protein per cup and that’s not all. Quinoa is much higher in fiber than other grains and it contains minerals such as iron, lysine and magnesium. This food is truly a gift from the Gods.
All soy products including tofu, tempeh and soymilk are a great replacement of meat, when looking for protein. If you are looking at tofu, make sure that the tofu is firm, the firmer it is the more protein it contains.
- Peanut butter
Here’s a fun snack that is higher in protein than other plant foods. You will find 25 grams of protein in a 100g of peanut butter. Most people believe this is an unhealthy food but if you purchase all natural peanut butter, you will find that its basically roasted peanuts that have been grounded until it becomes a paste. It’s the cheaper brands you want to watch out for, those tend to add lots of sugar and vegetable oil to the mix.
- Chia seeds
This is another one of those super-foods that has been cultivated for centuries. Chia seeds are found on the Salvia Hispanica L. plant, and it was once offered to the gods by the Aztecs. Rich in zinc, phosphorus, calcium, fiber, omega fatty acids and last but not least protein. Just two table spoons of these seeds contain 4 grams of protein, and it can be sprinkled on almost anything you eat or drink.
Beans are known for its high protein and fiber and for its low levels of fat with no cholesterol whatsoever. They are also rich in minerals such as iron, folic acid, potassium and magnesium. While all beans have a lot of protein; soybeans, navy beans, pinto beans and black beans are those that contain more.
Did you know that broccoli contains more protein per calorie than a steak? Its true. A cup of raw broccoli equal to 2.57 grams of protein. This vegetable is also high in vitamins such as vitamin A, C, E, K, B and minerals such as manganese, copper, phosphorus and chromium. Here’s a tip for you, don’t throw away the leaves and stalks of the broccoli, those parts contain all of these protein, minerals and vitamins as well.
Just like broccoli, cauliflower is also low in calories and high in protein. There is about 2 grams of protein and 25 calories in one cup of cauliflowers. Raw cauliflowers also have a lot of anti-cancer and antioxidants, but most of this may drop when cooked so if you like the taste, try to to eat it raw.
- Green Peas
These legumes are popular for its high nutrients, antioxidants and protein. Just a half cup of green peas gives you 4 grams of protein. If that weren’t enough, they are also high in fiber and contain all of the minerals and vitamins you need.