No matter what diet you’re on, protein is one of the most important parts. And with the popularity of vegan lifestyles at an all time high, people sometimes wonder if it’s possible to have a protein-rich vegan diet. According to Dr Nikita Suresh, nutrition consultant at Fast&Up, a leading homegrown active nutrition brand, if you eat the right things you can definitely meet your protein requirements and even build muscles while on a vegan diet.
As per Dr Suresh, to begin with, you have to first understand that the protein content of each vegan food item can vary quite significantly. “Therefore, it is essential to incorporate a variety of these foods in your diet. It is also important to consume protein in every meal, as this will help you stay full for longer and thereby avoid overeating and consuming excess calories,” says the doctor. Adopting these dietary habits will certainly help with your fitness goals of fat loss and gaining muscle mass. “One of the primary benefits of plant-based foods is their rich fibre content, which is necessary for maintaining a healthy gut flora,” she says. A healthy gut allows for better nutrient absorption and aids in the development of greater immunity.
Vegan protein sources
First on Dr Suresh’s list is soya and soy-based products such as tofu, tempeh, edamame and soy milk. “They are complete proteins that provide all essential amino acids,” she explains. Next on the doctor’s list are pseudo cereals such as quinoa and amaranth that are not only rich in protein but are also complete protein sources, rich in fibre and low in fat. They are perfect for those with fitness goals.
“Legumes such as chickpeas, kidney beans, green peas, dals and lentils can be combined with whole grains such as whole wheat, rice and millet to make it a complete protein source. Legumes are also rich in prebiotics, which help in maintaining a healthy gut,” says Dr Suresh. Equally good are vegetables such as broccoli, spinach, moringa leaves and sweet potato.
Dr Suresh also recommends nuts or nut butter as sources of vegan protein. “Though they contain protein, they are mainly a calorie-dense fat source. Be mindful to consume in moderation,” she warns. Next come seeds such as hemp seeds. “They are not only a good source of protein, they are also rich in good fats such as omega 3 and omega 6, which are essential for a healthy heart. They also contain good amounts of vitamins and minerals such as zinc, selenium, and iron,” says Dr Suresh. Other vegan protein sources include plant protein powder, nutritional yeast and spirulina.
Protein-rich vegan meals
Now that you know the sources, how do you maximise a protein rich vegan meal? As per Dr Suresh: ragi idli sambar, rajma rice, tofu stir fry with broccoli and baked sweet potato , mexican burrito bowl, sourdough with hummus, edamame and vegan cheese, roti and tofu curry, moringa leaves dhal and brown rice. lentil pasta with mushrooms and spinach, millet and green peas pulav and plant protein pancakes are good options.
Easy recipes
Peanut Butter and dates breakfast shake is an easy way to intake plant protein. “Blend 200ml almond milk with 2 tbsp rolled oats,1 tbsp peanut butter, 30g dates, 1 scoop chocolate flavour plant protein powder and half tsp chia seeds with ice-optional,” says Dr Suresh.
Equally tasty are no-bake protein bars. “To a bowl add 100g peanut butter, 2 tbsp almond flour and 2 scoop chocolate plant protein powder. Mix well and make into a dough. Line a square pan with parchment paper and press the dough into the pan. Flatten to about half inch thickness. Pour melted chocolate on top (mix 4 tsp coconut oil with 4 tsp cocoa powder with 1 tsp maple syrup). Sprinkle sea salt. Freeze for 25 minutes. Slice using a warm sharp knife,” shares Dr Suresh.
The last recipe is a chia pudding. “In a bowl add 200ml soy milk, 2 tsp chia seeds and 1 tsp date syrup or maple syrup. Mix well, and refrigerate overnight. Top with fruits and nuts,” say Dr Suresh.
Source: https://www.indiatoday.in/
