Vegan Diet: Healthy Plant-Based Protein Sources You Can Try

It is widely accepted that there are not enough sources of protein for those who are vegetarians and vegan diet. But that may not be the case. To help you with healthy sources of plant-based protein, nutritionist Lovneet Batra took to Instagram to list a few foods that can easily be incorporated into the daily diet.

“A common concern with vegetarian and vegan diets is that they may lack protein. If so, these options can be used as a guide for anyone looking to incorporate more plant-based protein into their diet,” Batra captioned her post.

Here are some sources:

Amaranth: Amaranth is a pseudocereal which is a complete source of protein. It is also an excellent source of manganese, magnesium, phosphorus and iron.

– Five grams of protein per serving

Quinoa is a rich source of protein (Source: Pixabay)

Quinoa: Quinoa is a gluten-free grain that is primarily considered a pseudo-grain. These seeds are known to be high in fiber and one of the few foods known to have 22 complete amino acids. Thus, quinoa is also considered a complete source of protein.

– Five grams of protein per serving

Soy : Soybeans or soybeans are the most consumed foods, and for good reason. They contain a significant amount of protein and provide all nine essential amino acids. Tofu, tempeh and edamame all come from soybeans.

– 6.48 grams of protein per serving

Hemp seeds: Hemp seeds are not as well known as other seeds that are protein powerhouses. Hemp seeds contain high levels of magnesium, iron, calcium, zinc and selenium. They are also a good source of omega-3 and omega-6 fatty acids in the ratio considered optimal for human health.

– Five grams of protein per 2 tablespoon serving

Buckwheat (kuttu ka atta): Buckwheat is another pseudocereal that is a plant source of complete protein. It is also a good source of many essential minerals, including phosphorus, manganese, copper, magnesium, and iron.

– Six grams of protein per serving

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Walnut Spirulina: This blue-green algae is one of the best sources of vegan protein. In addition to being a source of complete proteins, spirulina is rich in antioxidants and a good source of several B vitamins, copper and iron.

– Eight grams of protein per two tablespoons

“Walnuts are a well-known source of protein that can be added to a high-protein vegan diet,” she said.

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