There are number of vegan protein sources which are even better than whey protein. A high protein diet is really important to lose weight in a healthy way. It also helps you to stay fit and develop lean muscles. This article is all about high protein vegan sources from all food groups. We’ll also look at other high protein vegan supplements which are extremely beneficial for everyone.
Protein
- Protein are made of amino acids, the sequence and structure of which could be different
- The structure of plant based protein is different from animal based proteins
- Either way the body needs a certain amount of protein which needs to be provided
Bioavailability and utilization
- Bio availability is one of the highest among plant protein : 0.89
- Pea protein is especially rich in BCAAs : Leucine, Isoleucine and Valine
- It is low in the essential amino acid methionine
- Research suggests that pea protein as effective as whey protein in supporting muscle and recovery
Best vegan protein powders (supplements)
- Some vegan protein supplements actually have an improved digestibility that is very close to that of animal proteins
- Animal protein isolates a heat treatment that inactivates 80 % of the compound that decreases their digestion
- Pea protein isolate
- Say protein isolate
- Bioavailability score of soy protein is 0.94
- You’ve got to be careful and beware of allergies and sensitivity’
- Soy protein powder is a complete protein which is uncommon for plant protein
- It’s also high in BCAAs to support muscle strength and growth
- Hemp protein : Bio availability score of hemp protein is 0.64
- Hemp is low in the essential amino acid lysine
- However, it is not a complete protein
- Brown rice protein
- Bio availability of brown rice protein is 0.42
- It is low in the essential amino acid lysine
- However, rice products has potential of getting contaminated with the heavy metal ansenic
- Protein blends
- Different powdered plant protein are sometimes combined and sold as blends
Best vegan natural sources
- Lentils
- Red / green lentils contain plenty of protein, fiber and key ingredients including iron and potassium
- Cooked lentils contain 8.84 grams of protein per 1/2 cup
- Beans / peas and legumes
- Pseudo grains contain complete protein profile
- Quinoa, amaranth and buckwheat are excellent sources of protein
- Soy / tofu
- Make sure you always buy organic GMO free soy beans
- Nuts and seeds
- Walnuts, almonds, peanuts, chia seeds and flax seeds are very good sources of protein
- Nutritional yeast
- This is the secret ingredient in many vegan cheese sauces
- One tablespoon gives about 2 grams of protein