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8 Ideal Protein Sources for Vegans
Many people think that when you don’t eat meat, your protein options are too limited for such a diet to be healthy. If you’re vegan, you know this isn’t the case. There are lots of plant-based protein options, from chickpeas to beans and more. But what about when you need more variety? Why Is Protein Important? While it’s often associated with strengthening muscles, protein is also the building block for all our body’s tissues. Protein is one of the body’s fuel sources. It’s also one of the three macronutrients (carbohydrates and fats being the other two). Proteins act as enzymes in digestion where they help break down food to be utilized by the body. Because vegans don’t consume animal products, they’re at risk for deficiency of vitamin B12, a nutrient that’s important for proper red blood cell formation. It’s important to be intentional about getting enough B12 in other forms, otherwise, your energy levels can be negatively affected. Protein is an important component of a balanced meal. It takes longer to digest than carbohydrates. Pairing carbohydrates with protein can make you feel full longer. How Much Protein Do Vegans Need? In general, someone following a vegan diet doesn’t need more protein than someone following any other diet. The general guidelines for protein are 0.8-1.0 grams per kilogram of body weight. For someone who weighs 150 lbs. (68.2 kg), that would be 55-68 grams of protein per day. For reference, 1 cup of boiled lentils has about 18 grams of protein. Another guideline for determining protein needs is to have 10-35% of your daily caloric intake come from protein sources. This metric is easier to use if you track your macros on an app like MyFitnessPal. If you need some ideas for how to get enough protein into your diet as a vegan, here are some of the most nutritious options available. 8 of the Best Clean & Lean Protein Sources for Vegans 1. Quinoa Quinoa is a seed that’s often prepared like a grain. It’s considered a great source of protein, with about 8 grams per serving. It also has lots of fiber at about 5 grams per serving. Quinoa is naturally free of gluten, is easy to prepare (it’s made just like rice), and can go with just about any meal. Try it in salads or as a side dish. 2. Chia Seeds Just two tablespoons of chia seeds contain 4 grams of protein. These tiny seeds are often called a superfood due to their many health benefits and versatility. They can be added to healthy baked goods, oatmeal, smoothies, or made into a pudding. 3. Chickpeas Chickpeas have a whopping 39 grams of protein in one cup! They can be prepared in a variety of ways, including roasted and boiled. They can be added to soups, salads, or eaten as a snack (roasted chickpeas are delicious). Chickpeas are an ideal snack since they’re high in fiber and have lots of vitamins and minerals. 4. OMNI Protein BrainMD’s OMNI Protein powder incorporates some of the above sources of protein and combines them into an easy-to-use product. OMNI Protein contains quinoa protein and chia protein. These powders are packed with excellent, plant-based proteins. OMNI Protein features pea protein and rice protein, two other excellent plant-based protein sources. It offers 22 grams of protein per serving. This protein powder can be added to smoothies or mixed with plant-based milk or water. 5. Tempeh Tempeh is made from soy and is usually sold in a loaf-type form, like tofu. Unlike tofu, tempeh has a coarser texture and is higher in protein and fiber. Tempeh has 31 grams of protein per cup. It can be cooked and added to salads, stir fry, sandwiches, and more. It’s often seasoned or marinated and is a solid protein option. 6. Lentils Lentils are an affordable source of plant-based protein. They’re easy to find and convenient to store since they keep for long periods of time. They can be added to soups, tossed into salads, sprouted and enjoyed on sandwiches, or added to pasta sauce for extra nutrition. Lentils have 18 grams of protein per cup. 7. Hemp Hearts Hemp hearts have nearly 10 grams of protein in just 3 tablespoons. They’re a complete protein, meaning they have all nine essential amino acids. Essential amino acids are those that the body cannot synthesize on its own, so they must be obtained through the diet. Hemp hearts are one plant-based way to get these important compounds. These tiny nutrition powerhouses can be added to smoothies, yogurt, granola, and more. You also can use hemp milk, which has a similar nutrition profile to hemp hearts. 8. Rice and Beans Rice and beans are inexpensive and easy to store. They keep for long periods of time and are shelf-stable. Together, they contain all nine essential amino acids and create an ideal source of protein if you don’t consume meat. Two cups of rice and beans contain about 14 grams of protein. This will vary slightly depending on the type of rice and the variety of bean, but regardless, you can use the kinds you prefer and create a healthy, balanced source of protein. Final Thoughts It’s important to get sufficient protein each day. Protein is vital for many functions in the body. However, many people think there’s a scarcity of plant-based protein options. The truth is much to the contrary. There are plenty of excellent, plant-based protein sources to pick from, and a wide variety of preparation methods, too. By now you can be confident that when you’re not eating meat, there are more than enough ways for you to lead a healthy, balanced lifestyle. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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5 Plant-Based Foods That Can Help You Build Lean Muscle
What do elephants, horses, Venus Williams, and Colin Kaepernick all have in common? They’re plant-based eaters who exhibit incredible strength and endurance. If you’re a plant-based eater wondering if you can build lean muscle, these magnificent herbivores and world-class athletes are a testament that you most certainly can. Plant-Based Protein for Muscle Gain When it comes to building lean muscle, protein reigns supreme. But protein doesn’t need to come from animal sources. A 2017 study in the American Journal of Clinical Nutrition found that plant protein and animal protein equally benefit your muscles. Increased protein intake, animal or plant, contributes to greater strength and muscle mass gains when coupled with resistance exercise. Protein is also needed to recover from training and to repair and grow muscle tissue. Adequate protein helps your body maintain muscle mass, too. Carbs and Fats Building lean muscle from a plant-based diet is about more than just protein. You need quality carbohydrates and healthy fats as well. Carbohydrates are vital for sustained energy, athletic performance, and overall muscle building. They help to increase your glycogen stores, which you need to power your workouts. And they refuel your body post-workout. Healthy fats provide satiety and help you store energy, absorb nutrients, synthesize protein, and maintain healthy hormone levels. 5 Plant-Based Foods that Promote Lean Muscle The following five plant-based foods are rich in macronutrients (proteins, carbs, and fats) as well as micronutrients (vitamins, minerals, fiber, and antioxidants), and can help you on your way to building lean muscle. 1. Can You Say Quinoa? Quinoa is an ideal food for building muscle as it’s naturally gluten-free, yields about 8 grams of protein per cooked cup, and roughly 40 grams of complex carbohydrates. It also provides 5 grams of fiber, which ensures sustained energy and helps with satiety. Quinoa is rich in important minerals such as magnesium, manganese, and phosphorous. Magnesium plays a role in muscle contraction, boosts energy levels, and helps to reduce muscle cramps and fatigue. Manganese helps with protein and amino acid digestion. Phosphorous is needed for the body to make protein for the growth, maintenance, and repair of cells and tissues. Be sure to enjoy other whole grains, including brown rice, oats, barley, buckwheat, and spelt, to name a few. 2. Top-Seeded Hemp Hulled hemp seeds (also called hemp hearts) deliver quality protein (about 9 grams per ounce) to your body along with the perfect ratio of omega-3 and omega-6 essential fatty acids. Hemp contains a complete profile of essential amino acids. They’re a bounty of micronutrients, including iron, calcium, magnesium, and vitamin E. Try them on salads, hot cereals, or in rice dishes or a smoothie for a protein boost. Enjoy other nutrient-dense, protein-rich seeds such as flaxseeds, chia seeds, pumpkin seeds, and sunflower seeds. And don’t forget nuts – almonds, walnuts, Brazil nuts, pecans, pistachios, and more – similarly provide your body with protein, healthy fats, and a host of vitamins and minerals. 3. Your Go-To Tofu Made from condensed soy milk, tofu is an excellent source of protein and a fantastic meat substitute. A half-cup serving yields roughly 10 grams of protein and all nine of the essential amino acids your body needs. It’s also a good source of calcium and iron, which support proper muscle function and bone health. Numerous studies have demonstrated the link between soy protein consumption helping to promote fat loss while preserving muscle mass and supporting lean body mass gains. Enjoy it scrambled for breakfast with onions and spinach, use it in a vegetable kabob, stir-fry or casserole. It’s versatile and easy to flavor. You can try other soy-based products, including soybeans, soymilk, miso, tempeh and edamame. The beans and edamame are great sources of fiber, iron, magnesium, potassium, protein, and zinc. 4. Get a Pulse Pulses include low-fat protein-, nutrient- and fiber-rich beans such as kidney beans, black beans, mung beans, pinto beans, and garbanzos (chickpeas), as well as lentils and split peas. Lentils and split peas lead the pack in terms of protein content. Pulses also contain important vitamins and minerals like iron, potassium, magnesium, calcium, zinc, and folate. What’s more, they’re inexpensive, highly versatile, and relatively simple to make. Use them in a soup, in hummus, add them to a salad, or combine them with rice. 5. How Sweet It Is One of the healthiest foods on the planet, sweet potatoes, can be eaten at any meal. They’re the perfect complex carbohydrate. The sweet potato’s low glycemic index stabilizes blood sugar and reduces insulin resistance while fueling the body before or after strength training. Sweet potatoes are rich in beta-carotene, a potent antioxidant responsible for aiding growth and repair of the body’s tissues, which includes muscle. Remember, all potatoes (provided they’re not fried) are great sources of complex carbohydrates. And they do offer some protein! (A medium-sized russet potato contains about 4 grams of protein.) In addition to these foods, there are many vegetables that contain protein, albeit in smaller amounts. Bananas and dried fruit are other terrific sources of complex carbohydrates and key minerals. Combine them with nuts and seeds for a power-packed snack. Bottom line: plant-based eating gives you myriad options for strengthening your body. There’s no reason a plant-based eater can’t reach optimal levels of fitness! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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3 Things All Vegans Should Know
So you’ve decided to go vegan, or maybe you’re still considering it, and you want to know if you can really be healthy and feel good without eating meat or other animal products. Truthfully, we have no interest in the food fight. The fact is there is research on both sides of that war. Our only goal is to help you be vibrant and have a healthy brain and body no matter what you decide is right for you. Here are 3 things to know if you decide to cut meat from your diet. You must know that the word “vegan” is not synonymous with “healthy”! Many vegans think that giving up meat will somehow give them super powers against illness. Unfortunately it’s not that simple. There are some key “essential” nutrients missing from a vegan diet. Essential means that your body doesn’t make them, they must be obtained through consumption, either your diet or supplements. This doesn’t mean there is no way to obtain them without eating meat, but it does mean that you need to be educated and conscious about what you consume. Know which nutrients are missing and most importantly, how you can obtain them while remaining true to your decision to be vegan. Here are some of the nutrients most commonly missing from a vegan diet and how to get them: Omega-3 fatty acids- for brain, heart, joints and anti-inflammation, improve cholesterol – Take algae-based Omega 3 DHAs, not flax oil Vitamin B-12- for nerve cells and mood – Take a good multi-vitamin containing Vitamin B-12 Iron- for healthy blood and energy (prevent anemia) – Take a Vitamin D supplement Vitamin D- for immunity and to help the body absorb calcium – Take a Vitamin D supplement Protein and branch chain amino acids- for muscle health and energy – Try OMNI Protein Powder Vitamin A- for the intestinal tract, the eyes and vision, lungs, healthy fetal development and a powerful immune system – Consume 6 times more beta carotene on a vegan diet (focus on bright red, orange and dark green foods) or take a good multi-vitamin containing Vitamin A (make sure it omits beta carotene because some people have trouble converting to Vitamin A) 9 of the 20 essential amino acids- the building blocks of life, our cells – They can be obtained through a very careful and purposeful vegan. However, Vegans are commonly susceptible deficiencies of: lysine, threonine, tryptophan, and methionine - Try OMNI Protein Powder Know which foods to choose: Consume plant-based protein at least 2x/ day: protein powder, organic tofu or tempeh (2-4) ounces is sufficient. Spinach is the best source of nearly complete vegetable protein Most legumes and grains actually contain compounds that are digestive inhibitors to protein, so I recommend limiting these. Quinoa is a complete protein, so it’s a great source. Lentils and beans have many of the amino acids though they’re incomplete Branch chain amino acids in powder form- can be added to water during workout. They are also in our OMNI Protein Powders. Just as important as it is to know what foods to include in your vegan diet, it is important to know what foods to leave out. There are many vegan foods that will actually steal your health. French fries, potato chips, white potatoes, rice, bread, candy bars and donuts are generally “vegan”. However, these foods will quickly increase inflammation and blood sugar, as well as your risk for anxiety, depression and brain fog. The healthiest vegans I know follow a more “raw” diet of unprocessed, lightly cooked whole food. They also understand what is missing from their diet, and how to obtain it through supplements where necessary. Whether vegan or not, the most important thing we can all do is educate ourselves and pay attention to what we put in our bodies.
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