Where Do Vegans Get Their Protein In 2021?
It’s one of the most common questions vegans are faced with when sharing their decision to go plant-based, but also one of the most frustrating – “Where do you get your protein from?”
Established vegans are well aware of the plentiful availability of plant-based protein – from lentils and chickpeas to edamame and broccoli, there are a variety of rich whole food sources.
When combined with Seitan, Tofu and Tempeh this presents a huge range of options for anyone who is confident in the kitchen. But what are the options if you’re less Master Chef and more Disaster Chef?
Fortunately, over recent years, the availability of ready-made plant-based products has rocketed. Fuelled by many factors, including awareness of climate change, Veganuary and the health benefits of a plant-based diet, an increasing number of manufacturers are responding to the demand and introducing vegan products to their ranges.
As a result, not only have the supermarkets been able to give their customers access to a wide range of options, including their own-brand products.
The Benefits of Protein
From helping the body to recover from injury to increasing muscle mass, protein is an essential part of any diet, however, when it comes to maintaining a healthy weight, it provides additional benefits in the form of reduced appetite, boosting your metabolism and decreasing cravings.
On the flip-side having too little protein can leave you anaemic and with a weakened immune system, not to mention the obvious reduction in muscle mass and the problems that come with it.
The Risks of Vegan Convenience Food
One of the risks of living on a ready-made vegan diet, aside from the risk of not getting enough essential nutrients, is discovering that your convenient plant-based diet is high in calories and the myth of vegans being skinny from living on plants turns out to be far from the truth. From vegan sausage rolls to burgers and nuggets the options are almost endless.
The Relationship Between Protein Content and Calories
Any nutritionist would be able to tell you that one gram of protein is equal to four calories. In comparison, carbohydrates are also four calories, whereas fat is nine calories; however, when it comes to consuming products that combine a wide range of ingredients, high-protein does not necessarily mean it is low in calories.
To help vegans identify the products that can help them consume enough protein, but not at the risk of an expanding waistline, Vegan Supplement Store has analysed over 300 products to identify the products that can offer the most protein for the lowest number of calories.
Vegan Supplement Store founder, David English, said: “As a health brand we wanted to understand the relationship between protein and calories for plant-based products. As a vegan I wanted to know for myself which products could give me the macros I need when I am unable to find the time to get them from whole foods or supplements.”
The Top 10 Low-Calorie Protein Sources
In the list, the top 10 products with the lowest number of calories per gram of protein were:
- Biona Organic Seitan Pieces
- Vivera Veggie Mince
- Love Seitan – Simply (Plain) Seitan Log
- Loma Vegan Tuno in Spring Water
- Good Catch Plant Based Tuna Naked In Water
- The Unbelievable Alt. Chickenless Strips
- Biona Organic – Seitan Pieces Marinated in Ginger & Soya Sauce
- Vegan Supplement Store Protein Powder
- This Isn’t Bacon Plant-Based Rashers
- Asda No Chick Meat Free Strips
On the results, David commented: “The majority of protein within these products comes from soya, wheat gluten or pea, helping to demonstrate the increasing range of plant-based protein sources available.”
“In fact, our own plant-based protein powder, which is registered with the Vegan Society, contains premium pea, brown rice and hemp ingredients.”
“While we always recommend trying to maintain a healthy diet full of whole foods, we also understand that not everyone has the time or skills in the kitchen to create a varied, tasty diet. Our own protein shakes and meal replacements are certainly a convenient and delicious way to get essential nutrients, but this research shows that there are plenty of food options out there, too.”
To see the full list of products analysed, visit: https://vegansupplementstore.co.uk/blogs/news/where-do-vegans-get-their-protein-we-have-over-100-high-protein-low-calorie-answers.
By David English, Vegan Supplement Store