Protein för vegetarianer och veganer
Som tur är för veganer och vegetarianer finns det flera växtbaserade livsmedel och kombinationer som innehåller tillräckliga mängder av alla nio essentiella aminosyror. Här är 13 nästan fullständiga proteinkällor för vegetarianer och veganer. Bezzy communities provide meaningful connections with others living with chronic conditions. Join Bezzy on the web or mobile app. A common concern about vegetarian and vegan diets is that they may lack sufficient protein.
But vegans can get protein from various plant sources, though some may be better than others. The vegan diet has been linked to several health benefits in terms of nutrients, weight loss, and a lower chance of various health problems. In fact, many experts agree that a well-planned meatless diet can provide all the nutrients you need, including protein. However, certain plant foods contain significantly more protein than others, and research suggests that higher protein diets can promote muscle strength, feelings of fullness, and weight loss.
In addition, while well-planned vegan diets made up of mostly minimally processed foods are considered beneficial for all stages of life, those including large amounts of ultra-processed plant foods are not. Not all foods that undergo processing are considered unhealthy or harmful. Learn more about different levels of food processing here. Poorly planned or highly processed vegan diets may increase your chance of developing nutrient deficiencies, especially in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s.
The following are 18 plant foods that contain a high amount of protein per serving. That said, speak with your doctor to see if you can benefit from supplements and fortified foods to bridge any nutritional gaps that might arise. Learn more about the benefits of a vegan diet and the difference between plant and animal protein.
Protein för veganer och vegetarianer
Seitan is a popular protein source for many vegetarians and vegans. Unlike many soy-based mock meats , it closely resembles the look and texture of meat when cooked. Also known as wheat meat or wheat gluten, it contains about 25 grams g of protein per 3. Seitan is also a good source of selenium and contains small amounts of iron, calcium, and phosphorus. Tofu , tempeh , and edamame all contain iron, calcium, and 12—20 g of protein per 3.
All three originate from soybeans, which are considered a whole source of protein, providing your body with all the essential amino acids it needs. Edamame is also rich in folate, vitamin K, and fiber, which can help support digestion and regularity. On the other hand, tempeh contains probiotics, B vitamins, and minerals, such as magnesium and phosphorus. Learn more about the benefits of tofu vs tempeh and edamame.
With 18 g of protein per cooked cup g , lentils are a great source of protein and fiber, providing over half of your recommended daily fiber intake in a single cup g.
Furthermore, the type of fiber found in lentils has been shown to feed the good bacteria in your colon, which can help promote a healthy gut. Lentils may also reduce your chance of heart disease, diabetes, excess body weight, and certain types of cancer. In addition, lentils are rich in folate , manganese, iron, antioxidants, and other health-promoting plant compounds. Kidney, black, pinto, and most other varieties of beans are extremely important staple foods across cultures and contain high amounts of protein per serving.
This also includes chickpeas. Most types of beans contain about 15 g of protein per cooked cup g. Moreover, research shows that a diet rich in beans and other legumes can help decrease cholesterol levels, manage blood sugar , lower blood pressure, and even reduce belly fat. Learn more about legumes. Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, which is sold commercially as a yellow powder or flakes.
Half an oz 16 g of this complete source of plant protein provides 8 g of protein and 3 g of fiber. Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese , and all the B vitamins, including vitamin B Spelt and teff belong to a category known as ancient grains. Other ancient grains include einkorn, barley, sorghum, and farro. Spelt and teff provide 10—11 g of protein per cooked cup g , making them higher in protein than other ancient grains.
Both are excellent sources of various nutrients, including complex carbs , fiber, iron, magnesium, phosphorus, and manganese.
17 fantastiska veganska proteinkällor – Veganskt protein
They also contain B vitamins, zinc, and selenium. Hemp seeds come from the Cannabis sativa plant, which is sometimes maligned for belonging to the same family as the cannabis plant. However, hemp seeds contain only trace amounts of tetrahydrocannabinol THC , the compound that produces the psychoactive effects of cannabis. They also contain high levels of magnesium, iron, calcium, zinc, and selenium. Interestingly, research indicates that the type of fats found in hemp seeds may help reduce inflammation and alleviate symptoms of menopause and certain skin conditions.
Green peas contain nearly 9 g of protein per cooked cup g , which is slightly more than a cup milliliters mL of dairy milk.