Top High Protein Vegan Foods You Should Eat

Introduction

Did you know your body needs protein to build tissues and make hormones, enzymes, and haemoglobin? Proteins are the major structural components of tissues, including muscles, in our body¹. Proteins are made of amino acids. Human body needs twenty amino acids for its growth and metabolism. Out of these, twelve are nonessential, that is, the body can synthesize them¹. The remaining amino acids which cannot be synthesized by the body are essential amino acids, and these should be received from our diet¹.  

Not only non-vegetarian foods but vegetarian sources also play a significant role in meeting protein requirements². Plant-based foods hold all the essential amino acids which are necessary for human body. If chosen smartly, they can satisfy the nutritional needs of an individual². 

In this article, we will discuss why proteins are important, some high protein vegan foods and their benefits, how to include them in your diet and if their excess could cause any harm. So, let’s get started! 

Why Do We Need Protein?

Proteins are the main building blocks of muscles and other body tissues. They are also used to produce enzymes, hormones, and hemoglobin¹. They may also be used as a source of energy (but not primary source). Missing any of the essential amino acids might affect tissue growth, repair, and maintenance¹. 

1. Role of protein in tissue repair

Proteins play a crucial role in tissue repair. Tissues lost during injury or illness are replaced by proteins, by supporting the growth of new tissues for wound healing. Body starts using proteins for energy after an injury³. 

2. Proteins as enzymes and messengers

Enzymes are proteins, which are involved in almost all of the chemical reactions happening inside the cells, such as metabolism. Certain hormones like growth hormones, insulin etc are also proteins, which carry signals to help different cells, tissues, and organs to work together⁴. 

3. Protein for muscle strength

Proteins are the major structural components of muscles. Muscle mass is essential, especially for athletes who do intense workouts. High protein intake promotes muscle protein synthesis and increase in muscle mass, thereby strengthening the muscles¹.  

4. Role of protein in transport or storage

Proteins bind to atoms and molecules and transport them within the cells or throughout the body⁴. They help transport nutrients, ions, and metabolites into and out of cells to support normal body functions. Some transport proteins are also involved in metabolism⁵. 

5. Role of protein in immunity

Antibodies are special protein which recognise different foreign particles such as viruses and bacteria. They protect the body by killing these organisms and prevent future infections. Antibodies are a major component of our immune system⁴. 

How Much Protein Do You Need?

Daily protein intake is essential to meet different bodily functions. The recommended dietary allowance (RDA) for an individual differs based on sex, age, and health.  

1. Recommended dietary requirement of protein by age

Dietary requirement of protein differs from infants to adults based on their age. Here are the protein requirements for each age category according to WHO⁶. 

• Infants
  • Aged between 3-5 months need a protein of 1.31 g/ kg BW (body weight)/day. 
  • Aged between 7 months – 1 year need a protein of 1.14 g/ kg BW/day.  
• Children:  
  • Children aged between 1- 3 years need 1.02 g/ kg BW/day.  
  • Children aged between 4-8 years need 0.92 g/ kg BW/day.
• Adolescents:
  • Adolescents aged 9-13 years need 0.90 g/ kg BW/day.
  • Adolescent boys aged between 14–18 years – 0.87 g/ kg BW/day.
  • Adolescent girls aged between 14- 18 years – 0.85 g/ kg BW/day. 
• Adults:
  • ≥19 years need 0.83 g/ kg BW/day. 

2. Recommended dietary requirement of protein based on physical activity

• For an individual who is healthy and does minimum physical activity – 0.8 g/ kg BW / day. 
• For an individual with moderate physical activity – 1.3 g / kg BW /day. 
• For an individual with intense physical activity – 1.6 g/kg BW/ day⁶. 

Note: For healthy individuals’ consumption of 2 g / kg BW /day is considered safe.  

3. Recommended dietary requirement of protein for pregnant and lactating women

The RDA for pregnant and lactating women differ from non-pregnant women. The need of protein is higher during this period.  

• For pregnant women: 1.1 g of protein/kg/day⁷. 
• Lactating women need an extra twenty-five grams per day⁷. 

Can You Eat Too Much Protein?

Although getting too much protein from diet is usually rare, even a very high protein vegan diet consumed over long periods of time might affect your body and cause some health issues like: 

• Gastric issues: Nausea, discomfort in intestine, diarrhoea, vomiting, irritability⁶. 
• Metabolic issues: High protein diets might cause metabolic ketoacidosis, which might even cause coma or death¹. It might also cause abnormal amino acid, ammonia, or insulin levels⁶. 
• Cardiovascular issues: High protein might affect blood lipid profile and blood pressure, increasing the risk of heart disease or cardiovascular dysfunction^1,6. 
• Kidney issues: High protein sometimes puts load on kidneys. This might cause kidney injury^1,6. 
•  Bone issues: High protein intake may weaken bones and lead to low bone density or bone loss⁶. Increased protein intake is also associated with greater risk of hip fractures in women¹. 
• Liver issues: High protein intake can increase liver load. This can cause hepatic stress, even liver injury in extreme cases⁶. 

Best Vegan Protein Food Sources

There are wide variety of vegan protein sources which are beneficial for humans. Here’s a high protein vegan food list that can help you meet your daily requirements. 

1. Lentils

Lentils come under legume family, which are rich in protein, essential amino acids, and fibres. These are beneficial because they provide high quality plant protein with low cost.  The protein content in raw lentils is about 25gm and cooked ranges between 9.0–17.8gm per 100gm. Lentils are also rich in folate, polyphenols and other bioactive compounds with antioxidant properties. They can help raise blood iron levels, lower sugar levels, manage weight, and support gut health⁸. Lentils are a common ingredient found in Indian kitchens, usually consumed cooked as curries or even boiled as salads. 

2. Almonds

Almonds are nuts which are high in proteins. The protein content in almonds ranges between 16.8–25.4gm. Apart from protein, they have vitamins, minerals, and phytochemicals, that show anti-inflammatory and antioxidant effects. They are also rich in fibre.  Due to their rich nutrient profile, regular consumption may help lower the risks associated with heart disease, diabetes, obesity, etc⁹. Almonds are a great snacking option that help curb hunger while meeting your nutrient requirements.  

3. Chickpeas

Chickpeas are good source of protein, which belong to legumes. Cooked chickpeas hold a protein of 8.86gm per 100gm. Besides, they are also rich in vitamins, folate, dietary fibre, and several minerals. They are especially helpful in reducing bad cholesterol (LDL), which is beneficial for heart health and also healthy for the gut¹⁰. Chickpeas can be included in your diet in several ways such as boiled chickpea salad, chickpea curries or ground chickpea (hummus). 

4. Soya

Soya or soybeans, which belongs to legumes, are considered as high source of protein, approximately 40% protein. They are rich in isoflavones, phytosterols, other antioxidants and good fats that help balance blood lipid and sugar levels and keep the heart healthy. Soyabean may also have cancer-protective action, help lower the risk of osteoporosis (bone loss), and aid in managing menopause symptoms¹¹. Soybean can be consumed cooked with veggies or rice, as tofu or tempeh in salads or curries or as soy milk in smoothies, desserts or with cereals. 

5. Peanuts

Peanuts are a great source of proteins along with fibres, vitamins, and minerals. They have highest protein levels compared to any other legumes. 100gm of peanuts have about 25.8gm of protein.  They are also rich in phenolic acids, flavonoids, and phytosterols and may help manage cholesterol levels. The resveratrol found in peanuts is an antioxidant which reduces the risks of cancer, heart disease, nerve diseases, tumours, and inflammation¹². Roasted peanuts (when consumed in moderation) are thus a healthy snacking option. However, some individuals might experience the acidity issues with peanuts. Removing the peanut eye might reduce its intensity. Roasting the peanuts is also helpful.  

Note:  Those who have peanut allergy should avoid consuming it.  

6. Quinoa

Quinoa, which is considered as a whole grain, is a very protein rich seed. It has all the essential amino acids needed for a human body. 100gm of quinoa contains 14.1gm of protein. Plus, it’s gluten-free and rich in vitamins, minerals, and folic acid.  It has bioactive compounds which help prevent diseases such as heart diseases, diabetes, cancer, and obesity¹³. Quinoa can be substituted for rice or other grains, consumed with veggies, as khichdi, in salads or as a breakfast cereal. 

7. Seeds

Seeds such as chia seeds and pumpkin seeds have high amounts of proteins and omega-3 fatty acids. There are about 24.2 gm of protein in 100 gm of Chia seeds, and 9.75 g of protein in 32.25 g of pumpkin seeds. Seeds have bioactive compounds which have a beneficial effect on metabolic health, help improve blood sugar and lipid levels, and may also help boost immunity^13,14. They can be added to desserts or trail mix for a healthy flavourful treat. 

8. Protein-rich Vegetables

Leafy vegetables like amaranths, spinach, moringa etc are good sources of protein. These have a protein range of 9.31 g to 15.38 g per 100 g dry weight. They are also high in fibre and minerals like sodium, potassium, magnesium, and iron¹⁵. Other protein-rich vegetables include broccoli (4 g of protein per 148 g), asparagus (2 g per 93 g), sweet corn kernels (4 g per 90 g), and mushrooms (3 g per 84 g)¹⁶. 

9. Oats

Oats are rich in protein and starch, and other nutrients like vitamin E, folate, and many minerals. They also contain dietary fibre, and phytochemicals¹⁷. They help in reducing cholesterol and have antioxidant properties. One cup of oats has about 4.75 g of protein¹⁸. Oats can be enjoyed with milk as breakfast cereals or with veggies as a replacement of high carb meals. 

10. Beans

Beans are legumes rich in protein. They also contain other important micronutrients like magnesium, potassium, iron etc. They are beneficial in reducing the risk associated with heart disease, and diabetes. There are several types of beans. Black beans (86 g) contain 7.6 g of protein, Kidney beans (88.5 g) contain 7.7 g protein, Lima beans (94 g) contain 7.3 g protein, Navy beans (91 g) contain 7.5 g protein and Pinto beans (85 g) contain 7.7 g protein¹⁹. They can be consumed boiled as salads or cooked to make delicious curries. 

Ways to Boost Daily Protein Intake

Here are some easy-to-follow tips to include high-protein vegan foods in your routine diet and boost your protein intake: 

• Start your day with protein rich breakfast like tofu scramble, oats soaked overnight with chia seeds and berries, wholemeal toast etc²⁰. You can also make chilla or pancake with besan/ moong dal, and green gram dosa for breakfast. Make idli, dosa, uthappam with cereal pulses like wheat, maize etc, as they are rich in protein²¹. 
• Include a protein in every meal and snack like bean casserole with vegetables, nut roast, lentil loaf, or vegetarian sausages etc²². 
• To curb your cravings while keeping high on protein, you can make a delicious dessert using fruit crumble or salad with wholemeal flour or oats²².  
• Use protein-rich water, like aquafaba which is obtained after boiling chickpeas, beans etc, for cooking²³. 
• People who need a higher protein intake can choose supplements like vegan protein powders, which can be added to smoothies or shakes²⁴. 

Why You Should Combine Different Plant Proteins

The number of essential amino acids in different foods is different. Since all the essential amino acids are not found in all vegan sources, combining your high protein vegan foods is important²⁵. Let’s see some examples: 

• Cereals and pulses lack some amino acids²¹. But combining them together gives all essential amino acids found in a typical non-vegetarian diet²⁵. Foods like khichadi, idli, dosa, made with both these fulfills this gap and provides you with a high protein vegan meal.  
• Soy products, quinoa, and amaranth have large amounts of essential amino acids. Although beans, lentils, nuts, and whole grains also have all the essential amino acids, one or two among them are very less in concentration. Combining these food source will help enrich your meals with proteins²⁵. 

Thus, consuming a diet which contains cereals, legumes, soy and nuts, will give all the essential amino acids required by the body²⁵.

Common Myths About Vegan Protein

Myth: Vegan diets cannot supply enough proteins. 

Fact: Vegans consume protein comparable to their requirement, and sometimes even more than the recommended value². Average protein intake in vegans generally exceeds 0.8gm. Protein intakes of approximately 0.9–1.0 g/kg body weight was seen in several studies in vegans. A combined diet with plant-based sources like legumes, nuts, seeds, and whole grains provides all essential amnio acids, which is sufficient to meet the protein requirements for most adults. 

Myth: Plant proteins lack essential amino acids, careful combination of vegan sources at each meal is essential. 

Fact: Taking different protein rich vegan foods throughout the day is enough to meet the nutritional requirement (of all amino acids), and it is not necessary to combine them in every meal². 

Myth: Plant protein cannot keep muscle health, as they are of low quality. 

Fact: Even though isolated plant proteins build muscle strength less efficiently than animal protein, with proper planning and sufficient intake, vegan diet will still provide enough protein for good long-term muscle health^2,26. 

Myth: There are not enough plant-based protein sources.  

Fact: Vegans have several options like legumes, nuts, seeds, soy, vegetables, and whole grains, which will supply all essential amino acids when eaten in combination, to meet their protein need²⁵. 

Myth: Vegan protein is tasteless. 

Fact: The taste of plant-based proteins can be improved through careful selection of ingredients and flavourings. Proper combinations of these can make vegan protein meals flavourful and enjoyable, like animal-based protein dishes²⁷. 

Conclusion

Proteins, which are essential for overall health, are made of essential and non-essential amino acids. The essential amino acids which should be supplied through food are abundantly found in a high protein vegan diet including legumes, nuts, cereals etc. These support muscle strength, immunity, and metabolic functions. There are several vegan options available, such soya, legumes, nuts, seeds, and protein-rich grains and vegetables, which can provide adequate protein and essential amino acids. Proper diet planning and intake can provide the daily RDA of protein from vegan sources, just as from animal sources, to meet an individual’s requirements. 

Frequently Asked Questions (FAQs)

References

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