A vegan is a person who, for various reasons, chooses a diet which excludes all animal products. Animal products such as meat, dairy and eggs tend to be very high in protein, and so it is important for a vegan to find alternative sources of protein to meet her daily needs. Vegan sources of protein include beans and other legumes, nuts, seeds and whole grains. The Institute of Medicine recommends men consume 56 g of protein daily and women consume 46 g.
Functions and Types of Protein
Almost all of the various parts of your body are composed of protein. In order to support growth and repair of tissues and cells you need a supply of amino acids, which are the break down products of proteins. A source of protein is considered to be complete if it supplies all nine essential amino acids your body is incapable of making on its own. Protein from plant sources tends to be incomplete, however eating different types of incomplete protein in the same day will help you meet your amino acid needs.
Legumes
Legumes, also called pulses, produce edible seeds in a pod, and are a very good source of vegan protein. Examples of legumes include beans, lentils, soy beans and peanuts. Legumes are rich in protein as well as dietary fiber and B vitamins. Products made with legumes such as peanut butter, tofu or soy milk are also high in protein. According to the USDA National Nutrient Database, 1 cup of cooked pinto beans has 15.4 g of protein, 1/2 cup of tofu has 10.3 g and 2 tbs of peanut butter has 8 g.
Nuts
Nuts including walnuts, almonds and hazelnuts are not only high in protein, they also provide heart healthy fats and vitamins. According to the USDA National Nutrient Database, 3 oz. of roasted hazelnuts has 12.8 g of protein while 3 oz. of almonds has 17.9 g.
Seeds
Seeds such as sunflower seeds, pumpkin seeds and sesame seeds are a good source of protein, minerals and vitamins. According to the USDA National Nutrient Database, 3 oz. of toasted sesame seeds provides 14.4 g of protein, 3 oz. of sunflower seed kernels provides 16.4 g of protein and 3 oz. of roasted pumpkin seed kernels has 25.4 g of protein.
Whole Grains
Whole grains not only provide a hearty dose of vegan protein, they are also high in fiber, B vitamins and minerals. Grains are considered whole when all the nutrient containing parts including the germ, endosperm and bran are intact. Types of whole grains include oats, barley, brown rice, quinoa, kamut, wheat and amaranth. The USDA National Nutrient Database shows that 1 cup of cooked brown rice has 5 g of protein, 1 cup of cooked oatmeal has 10.7 g of protein and 1 cup of kamut has 11.1 g of protein.
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