Best protein sources for vegetarians and vegans
Posted on 22 Mar 2019
From the latest protein shakes to the healthy snacks, protein is everywhere right now. But what is it and how can you make sure you’re getting enough of it in your vegetarian or vegan diet?
What is protein?
Protein is vital for optimum physical health and brain function. It’s made up of amino acids and is responsible for repairing damaged cells and helping to build new ones, as well as building tissue, bones and muscle.
Even though meat is the most well-known source of protein, there are plenty of protein sources you can eat as a vegetarian or vegan – just keep reading.
How much protein do you need?
Based on the Reference Nutrient Intake (RNI), it’s advised that we eat 0.75g of protein for every kilogram we weigh. Guidelines suggest men should consume roughly 55g of protein a day and women should have 45g a day. However, this varies depending on your lifestyle – if you go to the gym, for instance, you will need to eat more protein.
What are the best protein sources for vegetarians and vegans?
Contrary to belief, a well-planned vegetarian or vegan diet can provide you with all the nutrients you need. Nearly all vegetables, beans and whole grains are an excellent source of protein, including brown rice, barley, quinoa, nuts and seeds.
Quinoa and soybeans have ‘high-quality protein’ because they contain large amounts of the essential amino acids. Soy is a versatile ingredient that comes in many forms; it is low in calories and high in protein. That’s why we created our organic soybean pasta.
Tofu, soy milk and edamame are also fantastic sources of protein for vegetarians and vegans.