More and more people are opting for a plant-based diet, not just because of environmental factors, but for their overall health and wellbeing. When you think of protein, you might immediately think of meat and dairy products, although there’s an abundance of vegan protein powder out there.
What is vegan protein?
Proteins are essential nutrients our bodies need to grow and maintain muscle. A plant-based protein is a protein source that doesn’t contain any animal products. They’re suitable for vegetarians, vegans and anyone who wants to reduce their consumption of animal products. Examples of plant protein sources are legumes, nuts, seeds, whole grain cereals, vegetables and vegan protein powder.
What are the best sources of plant-based protein?
Legumes such as lentils, chickpeas, black beans and kidney beans are a great source of plant-based protein and rich in fibre, iron, magnesium and potassium. Nuts and seeds, wholegrain cereals, vegetables, tofu, tempeh and seitan are also good sources of plant-based protein. Vegan protein powder is also a good source.
Check out our blog to discover 8 of the best vegan protein sources.
How do you add vegan protein to your diet?
Wondering how to add plant-based protein to your diet in an easy way? Here are some easily applicable tips.
Breakfast: Start your day with a nutritious vegan breakfast, such as oatmeal with almond milk, chia seeds and fresh fruit, or a green smoothie with spinach, banana and vegan protein powder.
Lunch and dinner: Make tasty vegan meals with pulses, such as lentil soup, chickpea curry, or a quinoa salad with roasted vegetables and nuts. Experiment with tofu, tempeh and seitan to create varied and flavourful dishes.
Snacks: Opt for healthy vegan protein snacks such as nuts, seeds, hummus with vegetables, or a homemade energy bar with oats, nuts and dried fruit.
Vegan protein smoothie: Use pea, rice or soy-based protein to boost your protein intake. Mix your favourite vegan protein powder with your favourite fruits, vegetables and plant-based milk for a tasty and nutritious plant-based protein shake or smoothie.
Vegan protein from Body&Fit
A top-quality vegan protein powder is an excellent addition to any plant-based diet, especially if you’re looking for easy ways to up your protein intake. Below, we share a brief overview of the most popular types of plant protein and their characteristics:
Pea protein powder is extracted from yellow peas. It has a high plant protein content and contains all the essential amino acids. Pea protein is hypoallergenic and easily digested, making it a good option for people with food allergies or a sensitive gut.
Rice protein is extracted from whole grain rice. It has a complete amino acid profile, but contains lower amounts of lysine compared to pea protein powder. Rice protein is easily digestible and is often combined with pea protein to improve the amino acid composition.
Soy protein is vegetable protein derived from the soybean, a legume native to East Asia. Soy protein is special because it is a complete protein, meaning it contains all nine essential amino acids your body needs.
A vegan protein blend combines different plant-based protein sources, such as pea, rice, hemp, quinoa and chia seed. This provides a more complete amino acid profile and improves the texture and taste of the powder.
Buying plant protein, what to look out for?
When choosing a plant-based protein, it is important to consider both the quality of the vegan protein powder’s ingredients and its taste. For example, always read the labels to check for added sugars and artificial flavours, if this is important to you.
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