The plant-based diet plans are now in trend and it feels good to be a vegan because whatever we do we are protecting our own natural cycle of the Earth. People like athletes and bodybuilders, who need a high protein diet on a regular bases are now choosing plant-based food for their muscle growth and stamina boosting.

If you are also considering being vegan or just wanted to know about the plant-based then we have curated a list of high-protein plant-based food that can help you to stay healthy and strong. Here it is:

Top 10 High-Protein Plant-Based Food

1. Soybeans: Soybeans are considered one of the best sources of protein. It is a species of legume which is widely grown in East Asia and has the right amount of amino acids which is nutritionally equal to meat products. Soybeans products like Tofu, Edamame, and Tempeh contain enough protein to give you strength. According to a study, Soybean protein isolate has a biological value of 74, whole soybeans 96, soybean milk 91, and eggs 97. So, is anyone wants to change its meat diet to a plant-based diet then soybeans would be the best for him/her.

2. Lentils: Lentils is a legume, its name came because of its lens-shaped seeds. Lentils is mainly an Indian subcontinent cuisine. They are cooked into a thick curry and eaten usually with rice and Rotis. Lentils have good nutritional value, 100 gm of lentils have 18% of protein amount in it. It also has a good amount of digestive carbs which can help your gut stay healthy.

3. Seitan: Seitan is wheat gluten food made by washing flour dough with water until all the starch granules have been removed, leaving the sticky insoluble gluten as an elastic mass, which is then cooked to be eaten. It is a high source of protein, the 100 gm of seitan has 75 g (150%) of protein in it and total fat is only 1.9g i.e it has ample amount protein to be a good plant-based protein food. Seitan is originated from China. 

4. Quinoa: It is a Plantae, grown as a crop whose seeds are rich in protein, dietary fibre, vitamin B, and dietary minerals. A cooked quinoa of 100g has 16.5 % of protein.

5. Almonds: Almonds a very high energy source food. It is native from Iran but cultivated many places around the globe. If we talk about the nutritional value of Almonds then, per 100gm almonds have 21% of protein, 22% carbs, 50% fat, and 4% water. Almonds are considered healthy and according to a study, daily consumption of almonds could reduce the risk of disease by lowering blood levels of LDL cholesterol.

6. Peanuts: Peanuts also known as groundnut is a legume crop that is widely popular for its high nutritional value. They eaten as raw, just peel off it from its rind and eat it. It consists of 26g amount of protein serving per 100 g and total cards are 16g. Peanuts are widely known by its products, Peanut Oil and Peanut Butter. Peanut oil is used in cooking and peanut butter is a spread made from ground dry roasted peanuts. It usually eaten with bread or mixed with milk.

7. Spirulina: Spirulina is a sea vegetable, a dietary supplement which mainly comes in tablets or powder form. It is a green-coloured algae and has a high amount of protein in it. The 100g serving of spirulina has 57g of protein (114%) and total fat 8g. So, spirulina is a healthy food with an ample amount of protein but it is taken in a small amount.

8. Tofu: Tofu is soybean products that are prepared by compressing soy milk and turn it into solid white blocks. Tofu is widely used as vegan food because of healthiness properties. It consists of 8g of protein per 100g of serving.

9. Oats: Oats is a very popular healthy food. It is a species of cereal grains and eaten with milk. Oats contain 389kcal and are a rich source of protein containing 16.9g as per 100g of serving. Oats also contain diverse essential nutrients like dietary fibre (11.6g), several B vitamins, and numerous dietary minerals, especially manganese (177mg) and phosphorus (523mg).

10. Chia Seeds: Chia seeds are low-calorie and high fibre food, it consists of dietary fibre up to 34g and 17g of protein as per 100g of serving. They are oval and grey-coloured seed with black and white spots on them. Chia seeds are added in a smoothie or mixed with milk.

Disclaimer:  This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.

Veganism is becoming popular nowadays. Veganism means to adopt a lifestyle that excludes all forms of animal exploitation and cruelty, whether for food, clothing or any other expense. People become vegan for different reasons:

• Ethical– vegans believe in ending animal exploitation like stop wearing wool, silk or leather or avoiding cosmetics with animal-based ingredients.
• Health reasons-being vegan can help in reducing various health issues like weight loss, improve blood sugar level and cancer risk.
• Environmental Conscious: animals need a lot of shelter space which results in deforestation and also poaching and hunting animals for personal use could disturb the food cycle present in nature which will ultimately disturb the ecological balance. People are aware and thinking about the planet and making changes in their lives.

People who follow a Vegan diet exclude all animal-based products like eggs, meat, and dairy products. A vegan diet helps in various health benefits like weight loss, improve blood sugar level and reduces cancer risk.

5 types of vegan food everyone should include in the diet:

1. Whole grains and cereals: a vegan diet is based on a wide variety of foods such as oats, millet, wheat, rice, and quinoa. These are complex carbohydrates, fiber, and phytochemicals.

2. Raw food: Raw Vegan diet is unprocessed food. Raw foods have many health benefits like more energy, clear skin, weight loss, and improved digestion. Raw Foods includes fruits, vegetables, seeds, and legume (beans, lentils, peas).

3. Vegan meat: Tofu and tempeh can be meat substitutes in a vegan diet. Tofu is made of soybeans and tempeh is made of fermented soybeans and includes the rich amount of iron and calcium.

4. Calcium-fortified diet:  fortified foods are those that have nutrients added to them that don’t naturally occur in the food. Vegans should attempt to take calcium-fortified milk and yogurt made from soy, oat, coconut milk, and almond.

5. Sprouted and fermented foods: sprouting and fermenting foods rich in nutrients, a good source for probiotic bacteria, and vitamin K2. You can try sprouting or fermenting grains at home or you can buy from stores.

How to Become Vegan

Some people easily switch from eating meat to vegan directly, while others struggle with their new commitment. People prefer to be vegetarian first and then slowly omit eggs and dairy. To get the starting on a vegan diet, one can get good information on the web and in books that offer structured vegan meal plans and recipes.

Benefits of being vegan

1. vegan diet is rich in antioxidants, fiber and Vitamins A, C and E, these vitamins and nutrients provide health benefits like more energy, clear skin, healthy hair, weight loss, and improved digestion

2. Vegan diets reduce the risk of developing type 2 diabetes.

3. A vegan diet reduces the risk factors that contribute to heart disease.

4.  Most people are choosing plant-based diets to shed those extra kilos. People who follow a vegan diet tend to lose weight faster than those who follow a calorie-restricted diet.