First, you need to understand that the protein content of each vegan food can vary quite widely, according to Dr. Suresh. “Therefore, it's essential to include a variety of these foods in your diet. It's also important to consume protein with every meal, so you stay full for longer and avoid overeating and taking in excess calories.” “You can,” the doctor says. Adopting these eating habits will definitely help you with your fitness goals of fat loss and muscle mass gain. “One of the main benefits of plant-based foods is their rich fiber content, which is necessary to maintain a healthy gut flora,” she says. A healthy gut allows for better absorption of nutrients and helps develop better immunity.
vegan protein sources
First on Dr. Suresh's list are soybeans and soy-based products such as tofu, tempeh, edamame, and soy milk. “These are complete proteins that provide all the essential amino acids,” she explains. Next on the doctor's list are pseudocereals like quinoa and amaranth, which are not only rich in protein, but are also a complete source of protein, rich in fiber and low in fat. Perfect for people with fitness goals.
“Pulses such as chickpeas, kidney beans, green peas, dal, and lentils, when combined with whole grains such as whole wheat, rice, and millet, provide a complete source of protein. It is also rich in prebiotics that help maintain the gut,” says Dr. Suresh. Vegetables like broccoli, spinach, moringa leaves, and sweet potatoes are good as well.
Dr. Suresh also recommends nuts or nut butters as a source of vegan protein. “While they do contain protein, they are primarily a calorie-dense source of fat. Make sure you consume them in moderation,” she warns. Next are seeds such as hemp seeds. “Not only are they a good source of protein, they're also rich in good fats like omega-3 and omega-6, which are essential for a healthy heart. They're also rich in vitamins and minerals like zinc, selenium, and iron. ,” says Dr. Suresh. Other vegan protein sources include plant protein powder, nutritional yeast, and spirulina.
Protein-rich vegan food
Now that you know the sauces, how can you maximize your protein-rich vegan diet? Dr. Suresh says Ragi Idli Sambar, Rajma Rice, Tofu and Broccoli Stir Fry and Baked Sweet Potato, Mexican -Burrito bowl, sourdough with hummus, edamame and vegan cheese, roti and tofu curry, moringa leaf dhal and brown rice. Try lentil pasta with mushrooms and spinach, pulav with millet and green peas, or plant-based protein pancakes.
easy recipes
A peanut butter and date breakfast shake is an easy way to get some plant-based protein. “Mix 2 tablespoons of rolled oats, 1 tablespoon of peanut butter, 30g of dates, 1 tablespoon of chocolate-flavored vegetable protein powder, and half a teaspoon of chia seeds in 200ml of almond milk. Add ice if you like,” says Dr. Suresh.
Equally delicious are no-bake protein bars. “In a bowl, add 100g peanut butter, 2 tablespoons almond flour, and 2 tablespoons chocolate vegetable protein powder. Mix well to form a dough. Line a square mold with parchment paper and press the dough into the mold. Flatten to a thickness. Pour melted chocolate on top (mix 4 teaspoons coconut oil, 4 teaspoons cocoa powder, and 1 teaspoon maple syrup). Sprinkle with sea salt. Freeze for 25 minutes. Scrape with a warm, sharp knife. Use it and slice it,” says Dr. Suresh.
The last recipe is chia pudding. “In a bowl, add 200ml of soy milk, 2 teaspoons of chia seeds, and 1 teaspoon of date syrup or maple syrup. Mix well and refrigerate overnight. Top with fruit or nuts,” says Dr. Suresh. Masu.
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