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5 Best Vegan Protein Sources To Meet Your Nutritious Requirement (Part 2)

In the last post, we have introduced you to some great vegan protein sources from tofu, lentils, peas, and spirulina powder. Today, let’s find out some other incredible sources for vegetarians to boost your daily vegan menu.

Oats

When it comes to any healthy diet, we can never skip oats. They are the simplest and savory way to add protein to your diet. Half a cup of dry oats has about 6 grams of protein and 4 grams of fiber. This portion is also high in zinc, phosphorus, magnesium, and folate.

Although oats are not considered a complete protein, they do contain higher-quality protein than other commonly consumed grains like rice and wheat. You can use oats in various recipes, such as oatmeal and veggie burgers. They can also be used as flour in baking.

Quinoa

It is interesting that quinoa contains 8 grams of protein, 3.5 grams of fat, 39.4 grams of carbs, and 5.18 grams of fiber per cooked cup, making it a complete protein source, which is uncommon among grains and pseudocereals.

Quinoa is also high in complex carbohydrates, iron, fiber, phosphorus, manganese, and magnesium. To get all of the required amino acids, it doesn't need to be paired with other vegan protein sources.

So, if you haven't tried quinoa yet, give it a shot. For better results, we recommend using multicolored quinoa, which is a blend of white, red, and black quinoa.

Buckwheat

The following product we want you to try is buckwheat. It's hearty and adaptable, and it's not wheat at all. In fact, it's a rhubarb cousin.

Buckwheat is a seed that is high in protein and fiber, with roughly 5 grams of protein per 100 grams, and it is also gluten-free. Buckwheat is growing more popular, and it can be obtained in groats, flakes, pasta, and flours, making it a great vegan supplement.

Soybeans

Soybeans are thought to include a complete protein source. This means they supply all of the essential amino acids required by the body. A cup of cooked soybeans can provide up to 31.3 grams of protein, 14.4 grams of carbohydrates, 27.5 grams of fat, and 10.4 grams of fiber.

While soy milk and soy meat substitutes are more widely ingested than whole soybeans, this bean is special because it is low in carbohydrates and high in fat. Soybeans and other soy products are low-carb vegan protein sources that you definitely have to try in your vegan diet.

Nuts and seeds

The last vegan protein sources that we want to introduce are nuts, seeds, and their derivatives, which are excellent sources of protein. Depending on the nut and seed kind, one ounce contains 5–7 grams of protein.

In addition to  calcium, iron, selenium, phosphorus, magnesium, vitamin E, and some B vitamins, nuts and seeds are excellent providers of fiber and healthy fats. They also include antioxidants and other plant components that are useful.

When selecting nuts and seeds, keep in mind that blanching and roasting may cause the nutrients in nuts to be damaged. When feasible, opt for raw, unblanched versions. To avoid the oil, sugar, and additional salt commonly added to many store-bought kinds, we recommend choosing natural nut butters.

With these above products, we believe that you can be totally confident following your vegan diet without the fear of not consuming enough protein. We hope you can succeed with your vegan journey.

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