A Complete Guide To Plant-Based Proteins, The Vegan Diet Darlings

Following a plant-based diet (vegan or vegetarian) is not just about food, it is also a lifestyle, and one that is rapidly gaining adherents around the world — cutting back on your meat consumption can be beneficial to the environment and the animals that live in it as well as your health. 

There are a lot of myths and misconceptions surrounding veganism, however, with one of the biggest being that you can't get enough protein on a plant-based diet. Spoiler alert: it isn't necessarily true, as long as you are mindful of eating a wide variety of wholesome foods to get all the nutrients your body needs. 

Veganism, as defined by The Vegan Society, is a way of life that "seeks to exclude, as far as possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose".

The Academy of Nutrition and Dietetics explains that a vegetarian or vegan diet is able to provide all the essential nutrients even for children, adolescents, pregnant women and nursing mothers, although careful planning is needed to prevent any deficiencies in protein, calcium, iron and vitamin B12. 

According to nutritionist Adriana Stavro, the most important aspects of a protein source are its composition of essential amino acids (EAAs) and its digestibility, and good alternatives to animal protein include beans, legumes, soy, quinoa, buckwheat, flaxseed and hemp. 

Read on to find out more about the options you can consider if you're looking to start a vegan, vegetarian, or flexitarian diet. 

Derived from soybeans, tofu is an excellent source of protein, as it contains all the EAAs required for a balanced diet, along with calcium, iron, magnesium, potassium, zinc, and B vitamins (B1, B2, B6).

A single portion (40g) offers on average 3g of protein, depending on how the soybean has been processed. 

As tofu has a neutral taste, it goes well with most spices and can be added to almost any recipe (even desserts!) in place of meat. 

A traditional Indonesian ingredient made from fermented whole soybeans, 275g of tempeh provides a whopping 40g of protein. 

Highly versatile and nutritious, tempeh is usually seasoned or marinated to deepen its flavour, and  can be roasted, baked, grilled, braised or steamed — try making your own tempeh bacon. 

Edamame beans are whole soybeans that are harvested when still immature — with a green tint, edamame differs in colour from the more common brown or beige soybean product. Available in the pod or de-shelled, simply steam the beans and add a pinch of salt, and they'll be ready to eat.

Rich in fibre, folate and vitamin K, one cup (approximately 155g) of cooked edamame provides 18.5g of protein.

Edible seeds from the legume family, lentils come in a wide variety of types such as beluga, puy, yellow, green and red. An inexpensive way to get in essential nutrients, lentils are made up of over 25% protein, and are packed with fibre, B vitamins, magnesium, zinc, potassium and beneficial phytochemicals. Add to salads and soups, or replace potatoes and rice with this healthier choice. 

Chickpeas have an impressive nutritional profile. Rich in protein (50g provides 13g of protein), in addition to folic acid and vitamins B, K, E and C, chickpeas can be incorporated into your diet in many ways — eaten boiled or roasted as a snack, added to salads to keep you fuller for longer, spread on bread in the form of hummus, and even in sweet treats (e.g. flourless brownies and chickpea cookie dough). 

Good news for the PB lovers out there! Peanuts are a great source of plant-based protein (1 tablespoon contains 4g of protein) and monounsaturated omega-9 fatty acids like oleic and linoleic acids, which help to support cardiovascular function and regulate insulin levels. 

Sometimes called a "supergrain", quinoa's popularity has soared in recent years. A gluten-free alternative to other wheat-based grains, quinoa is one of the few plant foods that contain sufficient amounts of all nine EAAs. It's also high in fibre, iron, thiamine, copper, calcium and various antioxidants. 

Prepared via soaking and boiling, quinoa can be used in risottos, salads, burgers, hot cereal and more. 

Chia seeds are the edible seeds of the Salvia Hispanica, a flowering plant native to Mexico and Guatemala ("chia" is the ancient Mayan word for "strength"). Containing large amounts of protein (all 9 EAAs), fibre and calcium, chia seeds are also one of the richest plant-based sources of omega-3 fatty acids.

Tips:

● Sprinkle a few teaspoons on salads, soups, yoghurts and fruit bowls

● Stir into salad dressings and cake, bread or muffin batter

● Use chia gel as a thickener for smoothies, puddings and soups

Don't be put off by the caloric content of almonds — these nuts are rich in nutrients like protein, fibre, monounsaturated fat, manganese, vitamin E and magnesium. 

1/4 cup provides approximately 165 calories, 6g protein, 14g monounsaturated fat, 6g carbohydrate, and 3g fibre. 

Spirulina is a blue-green algae that is typically consumed as a powder or supplement. Known for its nutritional value, spirulina is rich in vitamins A, C, E and B, as well as minerals like calcium, magnesium, zinc, iron and selenium — vitamin C and selenium are antioxidants that help protect cells and tissues. 

One tablespoon of spirulina has an average of 4g protein. 

Be sure to consult a doctor or nutritionist if you're thinking of switching to a vegan and vegetarian diet.