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But vegans can get protein from various plant sources, though some may be better than others. The vegan diet has been linked to several health benefits in terms of nutrients, weight loss, and a lower chance of various health problems. In fact, many experts agree that a well-planned meatless diet can provide all the nutrients you need, including protein.
However, certain plant foods contain significantly more protein than others, and research suggests that higher protein diets can promote muscle strength, feelings of fullness, and weight loss. In addition, while well-planned vegan diets made up of mostly minimally processed foods are considered beneficial for all stages of life, those including large amounts of ultra-processed plant foods are not.
Not all foods that undergo processing are considered unhealthy or harmful. Learn more about different levels of food processing here.
Poorly planned or highly processed vegan diets may increase your chance of developing nutrient deficiencies, especially in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s.
The following are 18 plant foods that contain a high amount of protein per serving. That said, speak with your doctor to see if you can benefit from supplements and fortified foods to bridge any nutritional gaps that might arise.
Learn more about the benefits of a vegan diet and the difference between plant and animal protein. Seitan is a popular protein source for many vegetarians and vegans.
Unlike many soy-based mock meats , it closely resembles the look and texture of meat when cooked. Also known as wheat meat or wheat gluten, it contains about 25 grams g of protein per 3. Seitan is also a good source of selenium and contains small amounts of iron, calcium, and phosphorus.
Tofu , tempeh , and edamame all contain iron, calcium, and 12—20 g of protein per 3. All three originate from soybeans, which are considered a whole source of protein, providing your body with all the essential amino acids it needs.
Edamame is also rich in folate, vitamin K, and fiber, which can help support digestion and regularity. On the other hand, tempeh contains probiotics, B vitamins, and minerals, such as magnesium and phosphorus. Learn more about the benefits of tofu vs tempeh and edamame. With 18 g of protein per cooked cup g , lentils are a great source of protein and fiber, providing over half of your recommended daily fiber intake in a single cup g.
Furthermore, the type of fiber found in lentils has been shown to feed the good bacteria in your colon, which can help promote a healthy gut. Lentils may also reduce your chance of heart disease, diabetes, excess body weight, and certain types of cancer. In addition, lentils are rich in folate , manganese, iron, antioxidants, and other health-promoting plant compounds.
Kidney, black, pinto, and most other varieties of beans are extremely important staple foods across cultures and contain high amounts of protein per serving. This also includes chickpeas. Most types of beans contain about 15 g of protein per cooked cup g. Moreover, research shows that a diet rich in beans and other legumes can help decrease cholesterol levels, manage blood sugar , lower blood pressure, and even reduce belly fat.
Learn more about legumes. Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, which is sold commercially as a yellow powder or flakes. Half an oz 16 g of this complete source of plant protein provides 8 g of protein and 3 g of fiber.
Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese , and all the B vitamins, including vitamin B Spelt and teff belong to a category known as ancient grains. Other ancient grains include einkorn, barley, sorghum, and farro.
Spelt and teff provide 10—11 g of protein per cooked cup g , making them higher in protein than other ancient grains. Both are excellent sources of various nutrients, including complex carbs , fiber, iron, magnesium, phosphorus, and manganese. They also contain B vitamins, zinc, and selenium. Hemp seeds come from the Cannabis sativa plant, which is sometimes maligned for belonging to the same family as the cannabis plant.
However, hemp seeds contain only trace amounts of tetrahydrocannabinol THC , the compound that produces the psychoactive effects of cannabis. They also contain high levels of magnesium, iron, calcium, zinc, and selenium. Interestingly, research indicates that the type of fats found in hemp seeds may help reduce inflammation and alleviate symptoms of menopause and certain skin conditions.
Green peas contain nearly 9 g of protein per cooked cup g , which is slightly more than a cup milliliters mL of dairy milk. Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper , and several other B vitamins.
Spirulina also contains high amounts of magnesium, riboflavin, manganese, potassium, and small amounts of most of the other nutrients your body needs, including essential fatty acids. According to some test-tube and animal research , phycocyanin, a natural pigment found in spirulina, may have powerful antioxidant, anti-inflammatory, and anti-cancer properties.
Furthermore, research links consuming spirulina to health benefits ranging from a stronger immune system and reduced blood pressure to improved blood sugar and cholesterol levels. Check out these resources to learn more about incorporating plant-based principles in a diet that embraces cultural foods:.
Nevertheless, similarly to more commonly known grains, they can be prepared or ground into flours. Amaranth and quinoa provide 8—9 g of protein per cooked cup g and g respectively and are complete sources of protein, which is uncommon among grains and pseudocereals.
Ezekiel bread is made from organic, sprouted whole grains and legumes. These include wheat, millet, barley, and spelt, as well as soybeans and lentils.
Two slices of Ezekiel bread contain approximately 8 g of protein , which is slightly more than most other types of bread. In addition, studies show that sprouting increases their content of specific amino acids, such as lysine , which can help boost their overall protein quality. Soy milk is made from soybeans and is usually fortified with vitamins and minerals.
However, keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so picking a fortified variety is a good idea. Eating oats is an easy and delicious way to add protein to any diet. Half a cup 40 g of dry oats provides approximately 5 g of protein and 4 g of fiber.
Oats also contain magnesium, zinc, phosphorus, 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.
Unlike white rice, wild rice is not stripped of its bran. A cooked cup g provides nearly 7 g of protein , in addition to healthy amounts of fiber, manganese, magnesium, copper, phosphorus, and B vitamins.
Learn how to avoid arsenic in wild rice. Chia seeds are derived from the Salvia hispanica plant, which is native to Mexico and Guatemala. They contain 5 g of protein and 10 g of fiber per ounce 28 g.
These little seeds also contain high levels of iron, calcium , selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other beneficial plant compounds. Nuts , seeds, and their derived products are great sources of protein. One ounce 28 g contains 5—7 g of protein, depending on the variety.
For example, almonds contain 6 g. Nuts and seeds are also great sources of fiber and healthy fats, along with iron, calcium, magnesium, selenium, phosphorus, vitamin E , and certain B vitamins. They likewise contain antioxidants, among other beneficial plant compounds.
When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damage the nutrients in nuts. Vegetables with the most protein include broccoli, spinach, asparagus, artichokes , potatoes, sweet potatoes , and Brussels sprouts , which typically contain 4—5 g of protein per cooked cup.
Although technically a grain, sweet corn is another common food that contains about as much protein as these high protein vegetables. Therefore, fortified nutritional yeast can be a practical way for vegans to meet their daily vitamin B12 needs. Fortified nutritional yeast is a protein-rich source of vitamin B However, non-fortified versions are not a reliable source of the vitamin.
Sprouting and fermenting are simple and time-tested methods of reducing the amounts of antinutrients found in various foods.
These techniques increase the amounts of beneficial nutrients absorbed from plant foods and can also boost their overall protein quality 39 , 40 , 41 , Interestingly, sprouting may also slightly reduce the amount of gluten found in certain grains 39 , Fermented plant foods are good sources of probiotic bacteria, which may help improve immune function and digestive health.
They also contain vitamin K2, which may promote bone and dental health as well as help decrease the risk of heart disease and inhibit the growth of cancer cells 44 , 45 , 46 , You can try sprouting or fermenting grains at home. Some sprouted or fermented products — such as Ezekiel bread , tempeh, miso, natto, sauerkraut, pickles, kimchi, and kombucha — are also available in stores.
Sprouting and fermenting foods helps enhance their nutritional value. Fermented foods also provide vegans with a source of vitamin K2. Whole grains, cereals, and pseudocereals are good sources of complex carbs, fiber, and iron, as well as B vitamins, magnesium, phosphorus, zinc, and selenium.
For instance, the ancient grains spelt and teff contain The pseudocereals amaranth and quinoa come in a close second with 9.
Spelt, teff, amaranth, and quinoa are flavorful, high protein substitutes for better-known grains such as wheat and rice. Sprouted varieties are best. The nutrient choline is important for the health of your liver, brain, and nervous system.
Our bodies can produce it, but only in small amounts. Choline can be found in small amounts in a wide variety of fruits, vegetables, nuts, legumes, and grains. The plant foods with the largest amounts are tofu, cauliflower, and quinoa 52 , 53 , Daily choline requirements increase during pregnancy.
People who drink alcohol heavily and postmenopausal women may also be at increased risk of deficiency 54 , 55 , Therefore, vegan individuals who fall into one of these categories should make a special effort to consume enough choline-rich foods.
Choline-rich plant foods such as tofu, cauliflower, broccoli, and quinoa are important for the proper functioning of your body. Some vegans rely heavily on mock meats and other vegan processed foods to replace their favorite animal foods. However, these types of foods are often not the most nutritious options.
Luckily, there are many ways to add vitamin- and mineral-rich fruits and vegetables to your meals. Then you can add your preferred toppings. Eggplant and mushrooms, especially cremini or portobello, are a great way to get a meaty texture in vegetable form.
Perhaps surprisingly, jackfruit is a great stand-in for meat in savory dishes such as stir-fries and barbecue sandwiches. Vegans should also aim to increase their intake of iron- and calcium-rich fruits and vegetables. This includes leafy greens such as bok choy, spinach, kale, watercress, and mustard greens.
Fruits and vegetables are very healthy, and some of them can be used as alternatives for animal foods. Vegans avoid all foods of animal origin , including meat and foods containing animal-derived ingredients.
A well-planned plant-based diet that includes sufficient amounts of the foods discussed in this article will help vegans stay healthy and avoid nutrient deficiencies.
Nevertheless, some vegans may find it difficult to eat enough of these foods. In these cases, supplements may be an option to consider. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY. Discover which diet is best for managing your diabetes. Getting enough fiber is crucial to overall gut health. Let's look at some easy ways to get more into your diet:. Prüvit Keto OS is a brand of ketone supplements said to have a variety of benefits.
Here is a detailed review. Antioxidants are incredibly important, but most people don't really understand what they are. This article explains it all in human terms. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?
Health Conditions Discover Plan Connect. Nutrition Evidence Based 11 Foods Healthy Vegans Eat. Medically reviewed by Adrienne Seitz, MS, RD, LDN , Nutrition — By Alina Petre, MS, RD NL — Updated on October 30, Nuts, nut butters, and seeds. Hemp, flax, and chia seeds. Tofu and other minimally processed meat substitutes.
Calcium-fortified plant milks and yogurts. Nutritional yeast. Sprouted and fermented plant foods. Whole grains, cereals, and pseudocereals. Choline-rich foods. Fruits and vegetables. The bottom line. How we reviewed this article: History.
Oct 30, Written By Alina Petre. Aug 2, Medically Reviewed By Adrienne Seitz, MS, RD, LDN. Share this article. Read this next. READ MORE. Your Guide to a High Fiber Diet Getting enough fiber is crucial to overall gut health.
Let's look at some easy ways to get more into your diet: READ MORE. Prüvit Keto OS Products: Should You Try Them? By Jillian Kubala, MS, RD.
Antioxidants Explained in Simple Terms.
Vegetarain of Grilled sweet potatoes menu items can be modified to fit ootions vegetarian- and vegan-friendly diet. Here are Vegetarian and vegan options Vegetarizn Vegetarian and vegan options we consider to be vegetarian- and vegan-friendly, but we vegqn you check the ingredients of each item in our menu section or in a Nutrition Guide available in our restaurants. Note: Most of our menu items are handcrafted in our restaurant kitchens, and we do not designate vegetarian-only preparation surfaces. Find more detailed information about our nutrition, ingredients and allergens in the here. We love hearing from our customers.
Vegetarian and vegan options -
This way, vegetarians and vegans can enjoy even your most popular dishes. Here are ways to make your current menu items adjustable to vegetarians and vegans alike:. How: Dishes with some sort of base, such as pasta or salad, do not require a meat topping.
Oftentimes, vegetarians will be happy to order a pasta dish without the meat. Some restaurants take an extra step by allowing customers to swap the meat with another item to make the dish more satisfying. For example, tex-mex restaurants often offer the option to replace meat with beans in dishes.
Some restaurants will allow customers to swap meat for vegetables. Extra Tip: Apply this option as well with milk, eggs, cheese or sour cream that can easily be substituted or refrained from in a dish.
Some restaurants even offer vegan cheese alternatives and vegan milk options. How: Often many dishes that would normally be considered vegan become unsuitable for vegans to order because your restaurant has doused it in butter.
Seems like a safe bet to order, but then it comes back dripping in butter and cheese. An alternative way to offer your vegetables is to ask the customer how they would like it. Extra Tip: For items such as breadsticks and bread that come free to the table, simply default to bringing out vegan bread bread made without animal products and with no butter and cheese topping.
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Only few months I reached out to Tony to make the switch. Del Taco is the place to be! Both the Crinkle Cut Fries and hash browns are vegan as-is and many of the vegetarian menu items can be easily veganized.
Remove the cheese and sour cream from the bean burritos and Crunchtada Tostada for a delicious on-the-go option. In addition to a variety of vegan-friendly café beverages—we see you, oat, almond, and coconut milk— Dunkin offers some tasty plant-based bites to enjoy as well.
Vegan diners can enjoy avocado toast, hash browns, English muffins, oatmeal, and various bagels ordered without cream cheese. Opt for the Impossible Burger, but order it without mayo and substitute vegan cheese.
The Skinny Fries, Fat Fries, and sweet potato fries are also plant-based. And for a tasty treat, Fatburger has several vegan milkshakes to enjoy. Find dairy-free vanilla, strawberry, chocolate, and Maui-Banana flavors. In addition to veganizable salads, Fresh Brothers offers meat-free chicken tenders and delicious vegan pizzas made with plant-based cheese, sausage, and pepperoni.
This inclusive chain takes pride in truly nailing good vegan options, and we have major appreciation! This inclusive joint offers a variety of veggie sandwiches and many of them can be made vegan, just be sure to specify. Enjoy handheld creations loaded with vegan cheese, Vegan Dirty Sauce, and vegan-friendly protein choices meatballs , turkey, fried chicken, and steak.
Customizable vegan pizza coming right up! Step inside this fast-casual joint and create a vegan pizza or loaded salad. Choose from a variety of vegan-friendly pizza crusts and sauces just avoid the Cauliflower Crust, pesto, and cream-based sauces.
MOD Pizza features vegan cheese, plant-based Italian sausage, and all the veggie toppings you can imagine. Passing a Panera Bread? This comfort food fast-casual eatery offers a variety of vegan-friendly bowls, salads, sandwiches, bakery items, and smoothies.
Opt for the Baja Bowl or Mediterranean Bowl without feta or Greek yogurt. We also love the Asian Sesame Salad sans chicken and the Mediterranean Veggie sandwich ordered without feta cheese on Black Pepper Focaccia.
When craving some quick American Chinese fare, opt for the Chow Mein, White Steamed Rice, Super Greens, and Veggie Spring Rolls for a fast, plant-based meal.
Select Panda locations also offer Eggplant Tofu. The plant-based options are endless at Qdoba Mexican Eats! Opt for the Fajita Vegan Bowl for a pre-set plant-based meal. We love adding rice, beans, fajita veggies, and guacamole to all of our orders. Vegan in a small town? Your local Subway has your back!
Head on in for the nostalgic smells of freshly baked bread. Build a wrap, salad, or sandwich by choosing from Artisan Italian White, Artisan Flatbread, or Hearty Multigrain bread, and pile on the veggies. Taco Bells across the nation have the hookup on vegan-friendly options. Our go-to Taco Bell order is the Fresco Style Black Bean Crunchwrap Supreme.
This American fast-casual restaurant features a tasty selection of vegan choices. For starters, the Veggie Burger is vegan as-is when you choose the one without cheese.
When ordered without mayo or caramelized onions, the Original Impossible Burger is another delicious plant-based choice. Other Habit Burger vegan choices include french fries, sweet potato fries, tempura green beans, and the garden salad when ordered without croutons.
Welcome to White Castle! Both the Impossible Sliders and Veggie Sliders can be made vegan when ordered without cheese. Other vegan-friendly choices include hash browns, french fries, and sometimes onion rings depending on the location. Be mindful of your sauce selection, but the BBQ and Everything Sauce are both vegan-friendly options.
Calling all vegan hot dog lovers! Wienerschnitzel has multiple plant-based menu options to enjoy. So take the next exit and head to this hot dog chain. Both the Wienerschnitzel Barbeque Veggie Dog and Chicago Veggie Dog are vegan as-is.
The Backyard Veggie Dog, however, does need to be ordered without cheese. During her studies to become a registered dietitian, Anja—a longtime vegetarian—transitioned to a vegan diet.
Living in Kalamazoo, Michigan at the time Go Broncos! Anja Grommons Feb 14, VegOut Team Feb 13, VegOut Team Feb 12, Anja Grommons Feb 12, Anja Grommons Feb 9, VegOut Team Feb 9, VegOut Team Feb 8, Alejandra Tolley Feb 8, Be the first to get our plant-based food and drink guides, tips, and recipes.
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Optioons Monday through Friday, via email, phone, video meetings, tele-health appointments, and Antifungal remedies for vaginal yeast infections. Phone: Office: A Academic Iptions Commons Vfgan Vegetarian and vegan options Village Commons Fort Collins, CO A vegetarian ajd includes foods from mainly plant sources. A person who follows a vegetarian diet consumes no animal flesh including pork, poultry, seafood, beef and insects, but can consume some dairy and egg foods based upon their diet. Do not contain animal flesh including pork, poultry, seafood, beef, gelatin and insects, but can contain some portions of dairy, eggs and honey.
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