Being a vegan is sometimes beneficial and sometimes difficult. You don’t have many options left to fulfill your protein requirements but you get to be protected from the meat-induced allergies, weight gain and other complications. So the question is how vegan people can fulfill their protein requirements? Don’t fret because we are going to list a few vegan sources for all the vegan people out there to help them lose weight while letting their body perform optimal functions.
What is Protein and Why Do We Need Protein?
Protein is one of the macronutrients that our body needs in large quantity, in order to function properly. Scientifically, proteins are complex molecules consisting of long chains of amino acids, that play a really vital role in completing body’s structure, regulation of various processes and functions. All in all, protein are required to perform healthy bodily functions, metabolism, immunity, cell growth, differentiation and much more.
Protein & Weight Loss
In addition to all the basic functions of protein mentioned above, it is really important for weight loss. Being the long chain of amino acids, protein helps to reduce the appetite, boost metabolism, and change several weight-regulating hormones. This all leads to losing weight and belly fat.
The Recommended Amount of Protein Per Day For a Diabetic
So regarding all the important functions of the protein, what is the optimum quantity of protein a person needs to perform all these functions? As a matter of fact, just like any nutrient, protein needs vary from person to person. However, on average, a person requires 0.8 to 1.6g of protein per kg of body weight. This requirement depends on a number of factors including the activity factor, underlying conditions and the gender of a person.
This recommendation goes the same for the diabetic patient as well, as long as his kidneys are healthy and do not have other severe complications. As protein does not directly affect blood glucose levels, the other components of high protein food might. So it is important for a diabetic to limit the protein intake to the daily recommended amount and go for the protein sources that are low in fats and carbs.
Now that we have a basic idea of what a protein is and why it is important, here are the ideal vegan sources of protein for diabetic patients.
5 Best Vegan Sources of Protein for Diabetics
We have prepared a list of top 5 best vegan sources of protein for the diabetes patients. Make sure to get your recommended amount of protein from these sources in order to lose weight and keep your blood glucose levels and diabetic complications in check.
» 1 cup of cooked lentils contains 18g protein
When it comes to vegan and the healthiest source of proteins, the first thing that comes to mind is lentils. They are the great source of plant protein, richly packed with Vitamins A, C, K and niacin. In addition to that, the lentils are also rich in minerals like calcium, zinc, folate, selenium and potassium. They also have the antioxidant and anti-cancerous properties that help to lower the immunity-related conditions and CVDS.
1 Cup of beans contains 8g protein
Beans are also counted amongst the richest vegan sources of protein. Whether you go for kidney beans, black beans, sprouts, chickpeas, soybeans or white beans, all are loaded with enough protein to fulfill your daily protein requirement. Apart from proteins, these beans are also rich in vitamin C, folate, iron, potassium, calcium, potassium and omega 3 fatty acids. These beans are also rich in fiber that is good for diabetes patients.
1 tablespoon of seeds contains 1-5g protein
Seeds like flax seeds, hemp seeds, chia seeds, sunflower seeds are loaded with the goodness of protein, dietary fiber, fatty acids and phytochemicals that are necessary for maintaining the proper and healthy functions of the body. In addition to all that, the seeds are also generously packed with antioxidant and anti-inflammatory properties that can help you save from further diabetic complications.
» 3-5g of protein per 3 to 6 nuts
Nuts are also counted among the richest protein sources that are loaded with healthy fats, fiber, phytochemicals and minerals. The nuts are also important for maintaining the health of the hormones, reproductive system and maintaining the cell membranes. The list of the nuts that you can consume includes almonds, walnuts, cashews, pistachios and peanuts. Add them in your breakfast bowl or as a snack.
17g protein per 100gm oats
Oats contains finer and protein – the ultimate nutrients that are needed for a diabetic patient to maintain the optimal blood glucose levels. In addition to fiber and protein, the oats come packed with the omega 3 fatty acids, folate, calcium, zinc and iron that are essential to induce weight loss.
So add these vegan sources of protein in your diabetic diet and start making a difference!