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Vegan Protein Sources – Grains

The big debate on being vegan or vegetarian and how to get protein.  It really only takes a little bit of research and not very much creativity and it’s easy to get your daily quota of protein.  So what are vegan protein sources?  There are actually many, but today I’m focusing on grains.  

Quinoa

First, it’s helpful to know how much daily protein is recommended.  All these fad diets tout high protein, low carb and you will lose weight. Will you? Maybe.  But will it be good for you? No – not if your proteins are meat based of any sort.  Animal products contain cholesterol and if you boost your intake, then you boost your cholesterol in turn.  Not rocket science.  It is also been proven that diets too high in protein can cause kidney damage, heart disease, osteoporosis and kidney stones, cancer and ketosis.  The Centers for Disease Control and Prevention recommend 10-35% of your daily calories from proteins.  That is equivalent to roughly 46 grams for women and 56 grams for men daily.  I have actually heard myself in the past that 30 grams daily is plenty for the average adult.   The sources are recommended to come from non-meat sources or from very small portions of meat in moderation. 

One great source of vegan proteins is grains.  Wheat is always the grain being in the spotlight, but other grains such as amaranth, buckwheat, millet, quinoa, teff and wild rice have been found to contain higher levels of protein than wheat. That means even those with gluten intolerance can get their proteins too.  Notably, Quinoa is a complete protein and is an excellent choice for all diets. 

 

vegan protein, grains

 

As you can see, a diet with a few servings of grain coupled with other vegan protein sources such as soy and soy products such as TVP or Tofu, nuts, fruits and veggies will quickly get you where you need to be in your daily protein intake.  Not only are these grains great for no cholesterol protein, they are also a great source of fiber keeping you full longer and have low glycemic numbers so you don’t get a carb high and then fall.   These are stable, steady burning fuel sources to keep you going in between meals. 

Now go grab yourself a bowl of grains and get eating!  I like to start my day with my overnight crock pot oatmeal made from oats, millet, red wheat berry and wheat germ! I top it with a bit of soy milk, fruit and nuts and I am well on my way to meeting my protein goals!

 

Overnight Crock Pot Oatmeal 

crock pot oatmeal

 

 

or try- Breakfast Millet for a change of pace! 

breakfast millet

 

 

Cucumber Mint Mojito Cous Cous Salad

 

 

 

 

*I am not a doctor and do not advise making any changes in your diet until speaking with your physician. 

 

Sources: 

http://www.webmd.com/diet/high-protein-low-carbohydrate-diets

http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/Protein-and-Heart-Health_UCM_434962_Article.jsp

Gluten Intolerance Group

http://nutritiondata.self.com

 

 

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Busy Vegetarian Mom (403 Posts)

Just one Busy Vegetarian Mom working on transitioning to a Vegetarian lifestyle for myself and my family. I am recording what I learn here along the way. You can also find me writing at Daily Dish Magazine and Inner Child Food.


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