Which Vegan Protein Sources To Include In Your Diet And Why

Plant-Based Food
Plant-Based Food
Plant-Based Food
Plant-Based Food

More and more individuals worldwide are going vegan or are turning into vegetarians by cutting the total number of animal derivatives they consume. Enough protein ingestion is a concern among those who consume only plant-based food items. This is particularly because many dairy items and meat options have high amounts of protein. The earlier information would make more sense if you compare it to the reality that relatively fewer vegan items contain it in high quantities.

Protein deficiency happens when there is a lack of the nutrient in the diet you follow. It is rare in some nations, such as Australia, but common in others. It may happen in individuals who have special needs, like those who follow vegan or strict vegetarian diets and elderly people. Shared below is a list of the symptoms of the deficiency.

  • Muscle shrinkage
  • Oedema (which means the accumulation of fluids, especially in the ankles and feet)
  • Slow development (in kids)
  • Anemia

Keep reading to know in what way you can tackle it.

How To Deal With Protein Deficiency

Some may have to consume protein supplements, powders, and shakes to tackle their deficiency. However, it is possible to address this health issue by making a few changes to the diet of yours. You can certainly get much protein from vegan food items alone. If you consume protein shakes, supplements, and/or powders, besides the items, you may have a reason to worry. Why? Because the body will store the said forms of protein products, which will increase your weight.

A properly planned vegan or vegetarian diet is healthy and nutrition-wise adequate, plus it might help to treat some health conditions. Plant-based diets may be ideal for every phase of life in the event of these being well-balanced options, with adequate fresh produce, legumes, whole grains, seeds, nuts, and dairy. Besides, these are relatively more sustainable diets than the ones with an abundance of animal derivatives.

When you also think about following a plant-based diet, like millions across the globe, just make sure to work the following protein sources into it. Doing so will help you meet the daily protein requirement of your body. Keep reading to know what other perks of making the move are.


These are rich in protein, which is a form of nutrient that can play a part in the maintenance and growth of your muscle mass. A few almonds possess the properties that may promote the feeling of eating to your satisfaction. Often described as a ‘feeling of fullness’, when promoted, it is likely to keep you from being hungry between meals.

100 grams of almonds consist of about 20 grams of protein. Studies demonstrate that these products have the following Effects.

  • Could just help to keep normal levels of blood sugar;
  • May make blood sugar management better in individuals who have adult-onset diabetes; and,
  • Can aid in reducing the sugar effect of carbohydrate food items, thereby affecting levels of fasting insulin.

Packed with the above and more similar health advantages, almonds are also ideal for a tasty and healthy snack. These are not just light but also easy to flavor with spices, which make them an excellent ingredient to have in your storeroom for snacks. So, ensure that you work some of these into your diet daily, to supplement your bodily protein needs.


Dishes built around lentils have always been one of the mainstays of Asian diets since old periods. It is thought that these have been staples since the Harappan civilization of the then Indian subcontinent. Lentils come in many different colors, and people around the world consume these with different sorts of plant-based preparation methods.

These are regarded as a fine source of vegan protein, offering several amino acids that the human body cannot make. A 100-gram serving of lentils offers around 23 grams of the protein nutrient. Anyhow, to have top quality protein, you should combine cereal grains and lentils in meals. The products can aid in maintaining the ‘gut flora’, and these have antioxidant properties that help to lessen the possibility of many different health conditions.


There are high quantities of protein in both little and pearl millets, plus these products have many health advantages. Together with making the process of digestion easier, millets also aid in weight loss. A 100-gram serving of little millets, provides about 10 grams of the nutrient, whereas 100 grams of the other millets offers about 11 grams of protein.

It is usually easy to cook dishes with millets at home. You may use these products instead of rice occasionally and can utilize these to make porridge. Just search for ‘how to make millet porridge’ on Google, and you may come across many useful recipes relating to the keyword. That said if you are someone with commendable culinary skills, then now is the right time to put those skills to good use.