With man’s increasing interest and endeavor to reach high physical fitness and perfect health, the diet has emerged as one of the most important steps followed to achieve that desired goal, and then vegan protein emerged as one of the main pillars of that system.

In this article, we will unveil what vegan protein is, what are the essential amino acids involved in its construction, through its most important sources, but first of all, let’s get to know what vegan protein is.

What is vegan protein and what are its types?

Protein in general: It is one of the main nutrients that the body needs on a daily basis in order to survive, and to complete the process of growth and cell building; where after protein is one of the main components of all body cells, including hair, skin, muscles, bones and others.

There are many types of proteins, including animal protein and vegan protein, which is our topic today.

vegan protein is that protein derived from plants, and is divided into:

• Complete proteins :  These are those vegan proteins that contain all the essential amino acids that the body needs permanently.
• Incomplete vegan proteins: It is the type that does not contain all the essential amino acids; therefore, different types of vegan proteins must be combined to obtain adequate protein needs.

How do plant and animal protein sources differ?

The importance of vegan protein for the body and overall health

• Growth: Protein is a key factor in building all cells and tissues of the body, so it is important in the growth process, especially in childhood and adulthood, and protein is the building block of muscles.
• An essential source of energy: vegan proteins are an essential source of energy; the individual gets twice as much energy from them as from fats or carbohydrates.
• Promotes satiety: Protein is one of the substances that take longer to digest, as it contains a good percentage of fiber, so it stays in the stomach for a longer time, which leads to satiety for a longer period of time.
• Stimulate your metabolism: Vegetable protein improves the body’s metabolism, as the body needs more energy to digest it, which increases fat burning and weight loss.
• Heart and digestive health: vegan protein is free of cholesterol and saturated fats; it also works to regulate cholesterol levels in the blood, as it is a rich source of fiber, and enhances digestion and improves bowel movement.
• Improves brain function: This is because vegan protein contains antioxidants that preserve the brain and nerve cells.

Vegetarian Sources of vegan protein

Now that we understand the importance of vegan protein for health and the body in general, I am pleased to present to you some of the most important sources of vegan protein:

• Legumes: Legumes are one of the most important and most common sources of vegan protein, in addition to being a source of fiber, vitamins and minerals such as zinc, and examples of legumes include chickpeas; where every 100 grams of chickpeas contains 19 grams of protein, as well as lentils, which contain 18 grams of protein per 100 grams, as well as beans and fava beans, each 100 grams of which contains 15 grams of protein.
• Whole grains : Whole grains such as oats, brown rice and quinoa are good sources of plant-based protein, but they are also rich in fiber, minerals and carbohydrates.
• Nuts : Nuts such as almonds, walnuts and peanuts are foods that can easily be a source of plant-based protein and are a good choice as they contain healthy fats and vitamins.
• Seeds such as flaxseeds and chia seeds are rich in protein as well as omega-3.
• Leafy vegetables: Spinach and broccoli are the top vegetables that are rich in vegan protein.

For whom plant-based protein is recommended 

After plant-based protein is a good option for everyone, but it is especially recommended for :

• Vegetarians: As a vegetarian, plant-based protein should be a staple in your diet to fulfill your daily protein needs.
• Heart patients: Vegan protein helps lower LDL cholesterol and raises HDL cholesterol to maintain cardiovascular health and prevent clogged arteries.
• A useful option for those who want to lose weight: As mentioned earlier, vegan protein helps increase metabolism and promotes a feeling of satiety for longer periods of time.
• For some chronic diseases, such as diabetes, especially type 2, vegan protein is also good for those who want to improve digestion and facilitate bowel movements.

Frequently asked questions:

What foods are rich in plant-based protein?

Legumes such as lentils and beans, nuts such as peanuts, and seeds such as flax and chia seeds.

What is the highest vegan protein?

Chickpeas; each 100 grams of chickpeas contains 19 grams of protein, as well as lentils, which contain 18 grams of protein per 100 grams

Is it possible to build muscle from vegan protein?

Yes, but the different types of vegan protein must be combined to obtain the adequate protein requirement, and to ensure that all amino acids are obtained.

Sources

Healthline

Cleveland clinic