The supposed bad news was that all the good sources of protein are animal and not plant based. We now know the good news to be that there are plenty of excellent plant based sources of protein available; that there is no need to depend upon milk, cheese, eggs and meat to get enough protein in to the diet.
We also know that plant based protein sources have a lower saturated fat content and as a result we have to be less worried about cholesterol and triglycerides. We look at some of the best protein sources for a vegan diet:
Legumes
Legumes are an excellent source of protein. When we say legumes, this covers a range of different foods such as beans, lentils, peas and peanuts. Legumes have high proportions of plant based protein as well as essential amino acids.
Beans such as kidney beans, black eyed beans and broad beans can be incorporated into the diet to satisfy dietary protein needs. Peas (in dried, frozen or fresh forms) and chickpeas are a similarly good source of protein as well as several other nutrients. They can be had in soup or puree or can even be made into dips and other add-on concoctions. Different types of lentils can be had as a soup or in spicy dahl form with rice.
Soy
For vegans, soy is the obvious and versatile food choice; a dietary fall back that satisfies many requirements. Soy milk is a great way to add a good protein source to the diet. Have it in any way that you would regular dairy milk.
Nuts and nut butter
Nuts such as peanuts, almonds, cashews, pistachios and walnuts are also a good source of protein. Just nibble on a handful as a super-satisfying snack, sprinkle over your cereal or have the nut in its butter form. However if you pick the butter rather than the actual nut, be sure to pick ones with little or no additives such as sugar, hydrogenated oil and so on.
Apricots and avocados
Though we don’t usually think of fruits as great sources of protein, some fruits are a good source of protein. Dried apricots are a delicious source of protein as are avocados.
The important thing is to eat a diet that is varied and high in nutrients. When you have a variety of different foods you are also likely to be consuming a variety of different essential nutrients that are essential for good health.