How to Get Vegan Protein

[Carolyn Bailey]

How to get Vegan Protein

Written by Leigh-Chantelle 

It’s a myth that you cannot get all of your protein needs with a plant-based (vegan) diet. The issue exists with if when you ate animal flesh before and now you don’t, your protein needs to come from another source.  Protein is essential for growth and development and necessary for everyone to be consuming in their diets.  Animal protein isn’t as effective as plant-based protein due to the animal flesh needing to be broken down first before they are then reformed to form the amino acids needed.

Years ago it was suggested to all vegans and vegetarians that they need to plant protein combine to ensure that they get all the essential amino acids (complete protein) in each and every meal they consume.  If you are eating a well-balanced, varied diet with all the staples: fruit and vegetables, whole grains, legumes and pulses, nuts and seeds included you will not have any problems ensuring that you get all your nutritional requirements.  If you are into body building there are even vegan protein powders available.

There are many plant-based sources of protein:

• Chick peas (garbanzo beans)
• Green leafy vegetables
• Lentils
• Millets
• Mung beans
• Nuts (all except hazelnuts/filberts)
• Pumpkin seeds
• Quinoa
• Sesame seeds & tahini
• Soy foods
• Sunflower greens

My favourite alternative grain, quinoa is a complete protein, meaning that it has all of the essential amino acids.  This is such a versatile grain and I speak of it over and over because I am so impressed with this wonderful grain.  If you haven’t tried quinoa before, head to your local health food store or health food section in your local supermarket and cook something new tonight.  The possibilities are endless with quinoa, just use as you would any other grain.  There are many quinoa recipes in ARZone, or on vivalavegan.net for you to try, or try this one. 

Originally Published on the Viva La Vegan website

http://vivalavegan.net/community/articles/21-how-to-get-vegan-prote...

[Mary Martin, PhD]

Here are two great articles by Ginny Messina, RD, that also have links in them to more articles about amounts of protein needed and sources of protein. I also highly recommend her book, Vegan for Life.

http://www.theveganrd.com/2011/01/vegan-food-guide-protein-and-new-...

http://www.theveganrd.com/2011/03/meeting-protein-needs-on-a-vegan-...