Cells are continuously using protein to keep the body working efficiently and healthy. Protein that a person consumes is used by the body to replace the body's protein and to maintain all tissues, organs and cells, reports the Centers for Disease Control and Prevention. A vegan eats a diet that does not contain animal meats or animal products such as eggs and milk. Therefore, a vegan must consume a variety of plant-based proteins, which will provide him with a healthy array of amino acids. Protein can be found in many plants.
Legumes
Beans and lentils are considered legumes, which are considered a good source of protein for vegans. Beans and lentils are low in fat and high in fiber, which is important for a healthy diet. Beans and lentils can be consumed in many forms. Vegans often eat lentil soup. There are many forms of beans, such as black beans, navy beans, pinto beans, refried beans and kidney beans. Some ways beans are commonly eaten are in soups, spreads, salsas, dips, burritos, burgers and pasta dishes.
Nuts
Nuts can be a significant source of protein in a vegan diet. According to The Vegetarian Society, nuts are a source of protein that contains essential vitamins and minerals. Among types of nuts are almonds, cashews, peanuts, walnuts, chestnuts, coconuts, pecans, pine nuts and hazel nuts. Nuts can be eaten alone as a snack, mixed into snack mixes, added to salads or pasta dishes, used as a topping on many dishes or used as an ingredient in desserts.
Soy Products
According to the American Heart Association, soy can be used as a major source of protein in the vegan diet and it is as beneficial as the protein found in animal meats. Soy products can come in a variety of forms. Soybeans can be molded and flavored into many meat substitutes that contain significant amounts of protein without the negative cholesterol and saturated fats found in animal proteins.
Soy protein can be consumed in the natural soy bean form, which can generally be found dried or boiled, often being referred to as edamame. Soy milk can be used on cereals, in baking or as a substitute for the milk a person drinks. Soy yogurt and soy ice creams can be eaten to replace their dairy alternatives. Also, there are soy meats in which soy is flavored and formed to look and taste like meats such as hamburgers, ground beef, fried chicken, grilled chicken, turkey, ham, sausage, hot dogs and bacon. In addition, many vegans consume tofu, which is a soy bean product that can be eaten alone or used in food like salads, stir fries, desserts or sandwiches.
Peanut Butter
Peanut butter, a creamy spread, contains a significant amount of plant-based protein. Some people prefer fresh-made peanut butter, in which they press the peanuts themselves to create the spread. Most people enjoy store-bought peanut butter that generally has some sugars and oils added to its contents. Peanut butter is often used on sandwiches, such as peanut butter and jelly, or in desserts, such as peanut butter cookies, or as a dip for fruits.
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