
What
about Protein?
Nearly all foods contain all 20 amino acids in some
quantity. Amino acids are the building blocks of protein. 11 are considered non-essential amino acids
that are created by our own bodies.
Proteins are the 'building blocks' of the body and are
essential for growth and development, as well as many other functions within the
body.
Along with carbohydrates and fats, protein is one of the
main sources of energy in the diet.
Main sources of protein
Protein needs can
easily be met through a variety of plant foods.
Consuming a reasonable variety of
protein-containing foods, as part of a diet which includes enough calories overall, is all that is needed to ensure
a healthy protein intake.1
Main sources of protein in
a vegan diet include:
- Pulses: peas, beans
(aduki beans, blackeye beans, chickpeas (and chickpea flour), kidney beans), lentils, soya foods (tofu,
tempeh, soya milk)
- Nuts: cashews,
almonds, peanuts, pistachios (note that some nuts such as chestnuts and
macadamias are poor sources of protein and others such as Brazil nuts, walnuts, pine nuts, pecan nuts
and hazel nuts are mediocre sources)
- Seeds: pumpkin,
sunflower, sesame, chia, flax, hemp
- Grains: kamut, wheat,
oats, buckwheat, millet, amaranth, pasta, bread, seitan
(wheat protein), sprouted organic brown rice powder (80% protein), quinoa
Cereals contribute around 22%
of protein in average UK diets (mainly from pasta, rice, bread and wholegrain breakfast
cereals).2
Most common plant foods provide
useful amounts of protein. A few plant foods contain relatively low amounts of protein, such as most fruits and
some root vegetables.3
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