The demand for meatless protein foods is rising in our days. We are more and more concerned about what we eat, because of the effect it has on our health and on our planet. We can observe that there is a shift towards veganism, a lifestyle that involves avoiding all products coming from animals. Even if the whole food plant-based diet has been shown to be the healthiest diet for human kind, there is still place for education when it comes to proper nutrition, especially when it comes to vegan protein sources.
A growing number of people are searching for meat replacement to satisfy their need in protein, without the harmful substances that are found in animal products. Contrary to people’s beliefs, protein is available in the plant kingdom. The best vegan protein sources include legumes (beans, lentils, peas and peanuts) soy products (tempeh, tofu, soy milk), nuts and seeds. Vegan protein recipes are very similar to those containing meat. They are just healthier and tastier! How much protein should we eat? The suitable intake of protein should be based on body weight. Adults should consume 0.8 grams of protein per kg of body weight per day, except for pregnant and breastfeeding women who need 1.1 g/ kg/day. For children, the recommendations vary:
- Babies: 1.5 g/kg/d
- 1-3 year olds: 1.1 g/kg/d
- 4-13 year olds: 0.95 g/kg/d
- 14-18 year olds: 0.85 g/kg/d
A well balanced diet should include vegetables, fruits, legumes, whole grains, herbs and spices, nuts and seeds. Beans should be an important part of your daily diet. You should try to get 3 servings per day (1 serving = ½ cup of cooked beans). All kinds of beans are good: kidney beans, black-eyed peas, cannellini, edamame, pinto beans, split peas, chickpeas, lentils and soybeans. Recipes with beans include burgers, pasta sauces, salads, chilis, burrito fillings and more. Visit our pre-cleanse menu for more vegan recipes high in protein.
Are Beans Healthy?
Loaded with protein and important minerals like iron, potassium and zinc, beans are also low in fat and sodium. They are the perfect food. They are a great replacement for meat, because they provide complete protein (all essential amino acids, including Lysine) without the harmful cholesterol. They are also rich in fiber, which promotes healthy digestion, regularity and weight loss. Beans are known to lower blood pressure, insulin and cholesterol levels, thus preventing some of our common western diseases.