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protein foods

High protein foods for vegans

Protein foods-Vegan diets are characterized by the complete elimination of animal products. Therefore, it is necessary to look for plant protein sources to cover the daily basic needs of protein foods. Do you know which are the best foods rich in proteins of vegetable origin?

In addition, it is important to note that specialized doctors. And dietitians nutritionists recommend supplementation with vitamin B12.

Foods rich in proteins of plant origin

best protein foods


This cereal can be a suitable substitute to the rice. But with a complete contribution of all the essential amino acids.

Approximately 15% of its composition are proteins and contains all the essential amino acids for the organism, among which L-arginine stands out.Among its properties, quinoa stands out because it stimulates the loss of fat. The decrease of hypertension and immune function.

It does not contain gluten; therefore, it is suitable for the habitual consumption of people with Celia disease with or intolerance to this protein foods. In addition, since it does not contain saturated fats, it is very easy to digest. And constitutes an excellent source of fiber, which favors intestinal transit. As well as the decrease of LDL in blood.

Quinoa is an excellent alternative to rice. So we can adapt dishes that are traditionally made with this cereal to increase its protein value. Besides, it can be used to make hamburgers or vegetable meatballs, or add it to yogurt or fresh cheese.

Soybeans and derived products

It is the legume that provides the most protein, since they constitute 35% of its total composition. It contains essential amino acids for the correct endocrine function. And minerals such as magnesium, necessary for the formation of muscle and the metabolism of carbohydrates. In addition, highlights its high amount of folic acid and vitamins B1 and B2.

Among its benefits, we can emphasize the reduction of cholesterol and hypertension. As well as the improvement of transit and intestinal flora. Also worth mentioning is its high content of is flavorless, a group of substances similar to estrogen. Which are associated with the relief of the main symptoms of menopause. .

Soy can be presented commercially in different formats: soy milk generally enriched with calcium, in the form of tofu, textured or in the form of yogurts and vegetable cheeses. It is generally used as a substitute for meat in the vegan diet. So there are many recipes whose base is this vegetable.


Oats are a cereal with a high content of proteins (17%) and fiber (7%). It also has a large amount of vitamins (B1, B2, B5 and E) and essential minerals such as iron, calcium, magnesium, potassium and phosphorus.

This food is related to many benefits for the health of the organism, such as:

Control of cardiovascular diseases: fiber has entertainment action, which contributes to the reduction of cholesterol absorption, thus regulating blood LDL levels and blood pressure.

It favors intestinal transit, thanks to its high content of soluble and insoluble fiber. Its intake protects the digestive mucous membranes and enriches the intestinal flora, thanks to its periodic action.

It favors the drag of bile salts, exerting a derivative effect of the gallbladder. In this way, it facilitates the elimination of the same by the feces, avoiding the formation of billiard stones and colic’s.

Oatmeal is a very versatile food and can be consumed in the form of vegetable drink, with yogurt, in salads, as a base for desserts replacing wheat flour or tender cheese.

Protein-rich foods: Chia seeds

It is not a food especially rich in proteins, but it contains the nine essential amino acids, so they are essential in any vegan or vegetarian diet. It also has high omega-3 content, related to a decrease in cardiovascular diseases.

In addition, it contains a lot of fiber, which improves intestinal transit and reduces blood cholesterol levels, as we have seen previously.

Finally, take note and include these foods as pillars in your dishes if you are on a vegan diet. The protein foods contribution should be 30% of the total nutrient content, so these foods will allow you to maintain healthy eating habits.

Protein foods for vegans and vegetarians

With the accelerated growth of the popularity of protein shakes. The bars of 20 grams of protein per serving and the consumption of amino acids in tablets. The obsession that has been generated by the massive consumption of these macro molecules composed of carbon cannot be denied. Hydrogen, oxygen and nitrogen. Although they are strongly associated with meats, eggs and dairy products. There are many other foods that contain them and are suitable for vegetarians and vegans.

Chia seeds

Although this food only contains 2.5 grams of protein per tablespoon, it provides the body with nine essential amino acids, being the most complete of the natural brownish ones suitable for vegans and vegetarians. In addition, they contain fiber, which helps prevent diseases such as colon cancer, generate satiety and reduce anxiety. Also omega 3 fats, which reduce the risk of suffering from cardiovascular diseases.

How to eat them?

Add to yogurt, smoothies or leave a spoonful of chia in a glass of milk of any kind in the refrigerator overnight with sweetener, vanilla essence, cocoa powder, cinnamon, spices and essences that you like. to get a delicious dessert.


Half a cup of this seed provides 4.7 grams of protein. And in turn, is considered a great source of fiber, iron and calcium. It is a great option, along with quinoa, for those who are intolerant of the gluten protein.

How to eat them?

They can be added to raw salads or toast in a pan. Or prepared together with the night oats to have a great and complete breakfast. Add to homemade breads along with other seeds.


Each egg contains 6 grams of protein found, mainly, in the egg white. Complete protein source, energy source for muscles, accelerates metabolism and decreases uncontrolled hunger helping to maintain the figure. It is the protein foods par excellence.

How to eat them?

Include it in breakfasts, lunches or dinners. Always taking care of the levels of cholesterol that are increased thanks to the excessive consumption of buds.


These legumes provide high levels of Elysian and methinks thin, which combined in the hummus form a complete protein food. One tablespoon of the preparation provides 1.1 grams of protein.

How to eat it?

This gluten-free food provides 3 grams of protein in half a cup, 2 grams of fiber (more than what oats provide) and half the daily requirement of Magnesium, necessary for muscle development and metabolism of carbohydrates, lowering blood glucose levels significantly.


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