World Vegan Day 2021: Vegan alternatives to fulfil your protein intake

Veganism is slowly but surely evolving from a fad diet to an active choice for many people across the globe. This plant-based diet eliminates the consumption of meat, fish, chicken, and even dairy products like milk. But while you opt for vegan food, you need to make sure your body gets all the required nutrients.

It is imperative to have an alternative to every food item in the vegan world to make it a sustainable diet. Many vegan options are available for a full meal, but you may be left scratching your head when it comes to snacking.

On the occasion of World Vegan Day today, we have curated a list of healthy vegan alternatives for you. There are several food items that are good sources of vegan protein, such as:

Beans and legumes

Beans and legumes are rich sources of fibre and B vitamins. They are also a great replacement for meat as a source of vegetarian protein.

Soybeans

One cup of boiled soybeans (172 g) contains around 29 grams of protein.

Nuts and nut butter

One tablespoon of almond, peanut or cashew butter provides 3 to 4  grams of protein and 8 to 9 grams of total fat.

Tofu

Tofu is high in protein and contains all the essential amino acids the body needs. It also contains fats, carbs, and a wide variety of vitamins and minerals.

Quinoa

Gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids.

Grains

Grains high in protein include cornmeal, Kamut (wheat berries), teff,  quinoa, whole-wheat pasta, wild rice, millet, couscous, oatmeal, and buckwheat.

Non-dairy milk

Just one cup of soy or almond milk can pack about 7-9 grams of protein.

Sprouted-grain bread

A healthy, high-protein alternative to white flour or whole grain flour bread

Spinach

One cup of spinach has almost as much protein as a hard-boiled egg—for half the calories. Maximize its nutrition by steaming spinach instead of eating it raw.

Happy Vegan Day.