Protein-Rich Foods: Include These High Protein Vegan Foods In Your Weight Loss Diet

Veganism is gaining steam all around the world. Vegans follow a plant-based diet that shuns meat and meat products, dairy and dairy products, as well as all refined and processed foods. A common concern of many people who follow vegan diet is that they might lack sufficient protein. However, many health experts and nutritionists agree that a well-planned vegan diet can provide you with all the nutrients you need. A healthy diet rich in fruits, vegetables, whole grains and low-fat dairy can help to reduce your risk of heart disease by maintaining blood pressure and cholesterol levels.High blood pressure and cholesterol can be a symptom of too much salt and saturated fats in your diet.Eating a portion of oily fish – such as salmon and trout – each week can also help to lower your risk of developing heart disease. The high levels of omega-3 fatty acids in oily fish are good for heart health. Whole vegetables and fruits are lower in calories than most processed foods. A person looking to lose weight should reduce their calorie intake to no more than what they require each day.Determining an individual’s calorie requirements is easy using dietary guidelines published by the United States government. Maintaining a healthful diet free from processed foods can help a person to stay within their daily limit without having to count calories.Fiber is one element of a healthful diet that is particularly important for managing weight. Plant-based foods contain plenty of dietary fiber, which helps to regulate hunger by making people feel fuller for longer. In 2018, researchers found that a diet rich in fiber and lean proteins resulted in weight loss without the need for counting calories.The medical community has long recognized the link between trans fats and heart-related illnesses, such as coronary heart disease.If a person eliminates trans fats from the diet, this will reduce their levels of low-density lipoprotein cholesterol. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of heart attack and stroke.Reducing blood pressure can also be essential for heart health, and limiting salt intake to 1,500 milligrams a day can help.Salt is added to many processed and fast foods, and a person hoping to lower their blood pressure should avoid these.Emerging evidence suggests a close relationship between diet and mood.In 2016, researchers found that a diet with a high glycemic load may cause increased symptoms of depression and fatigue.A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load.While a healthful diet may improve overall mood, it is essential for people with depression to seek medical care.That being said, there are a few plant foods that contain significantly more protein than others. And higher-protein diets can promote muscle strength, satiety and weight loss. Here is a list of protein-rich vegan foods that you may include in your daily diet.
Weight Loss: Vegan Sources Of Protein Foods
1. Quinoa
Quinoa is one of the healthiest and most versatile ingredients that can be used to make interesting dishes. The grain is brimming with nutrients that will make you want to include it in your diet. According to the book Healing Foods by DK Publishing House, “easily digestible quinoa is a complete source of protein and a good source of anti-inflammatory, mono- unsaturated and omega-3 fatty acids.” A heart healthy grain, it is known to reduce ‘unhealthy’ cholesterol and contains high levels of antioxidants.
2. Tofu
Tofu is a versatile, vegan substitute for cottage cheese, made by coagulating soy milk. Resembling its dairy counterpart – paneer, tofu is known to have originated in ancient China around 2000 years ago. Tofu is an excellent source of amino acids, calcium and iron. Low on calories and rich in protein, tofu is a valuable food for vegans. Besides being rich with micronutrients, some studies suggest that it also helps in reducing bad cholesterol (LDL) too.
3. Seeds
Seeds form a significant part of everyday diet for most of us. From consuming a fistful of them as a mid-day snack or sprinkling them over your favourite dessert, they provide the right amount of crunchiness to every meal. They maybe tiny but are a treasure trove of many health benefits. Seeds like sunflower seeds, flaxseeds, chia seeds and hemp seeds are an excellent source of vegan protein. But that’s not it, these crunchy delights are packed with healthy fats, monounsaturated fatty acids, dietary fibre and phytochemicals, all of which is food for weight loss.
4. Lentils
Lentils are a treasure-trove of various essential nutrients. They are packed with protein and contain good amounts of fibre. They may also help reduce the risk of various diseases. They are used in a variety of dishes, ranging from fresh salads to hearty soups and spicy dals.