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Vegan Sources of Protein & Fat

If you are a vegan, you have likely encountered the how do you get your protein and fat question at some point or another. Since both are often associated with meat and meat based products, it is understandable to wonder how vegans obtain the necessary amounts. Vegans must look to plant based sources of fat and protein. Fortunately, a balanced vegan diet provides adequate opportunity to receive both.

  1. Soy for Protein

    • Soy protein has been shown to be equal in protein to animal based sources. Soy protein is derived from the soybean, a close relative of the pea. Soybeans are the only plant based food that contains all eight essential amino acids. Additionally, they are low in saturated fat and cholesterol free. Vegans have a variety of soy based products available including soy milk, imitation meats, tempeh and tofu.

    Beans for Protein

    • Beans are an excellent source of protein. Comparable to meat in calories, beans, unlike meat, are also high in fiber. This means a serving of beans will help you stay fuller, longer and support bowel function. Additionally, a quarter cup has the same amount of protein as one ounce of meat. Vegans can substitute beans for meat in dishes, use them to make soups or eat them alone as a side dish.

    Nuts for Protein & Fat

    • Nuts are a source of protein and healthy fats. Nuts contain unsaturated fats which lower bad cholesterol and raise good cholesterol. Walnuts contain Omega-3 fatty acids, an essential nutrient that the body cannot produce on its own. Furthermore, research indicates that people who regularly eat nuts are less like to have heart attacks or die of heart disease than those who do not. Vegans can eat nuts as a snack or use them in main dishes as a meat substitute or in salads. However, it is important to consume nuts in moderation as they are high in calories and can contribute to weight gain.

    Oils for Fat

    • Make the majority of your fat intake of the monounsaturated and polyunsaturated variety. The use of vegetable oils is a way for a vegan to incorporate healthy fats into her diet. Vegetable oils such as peanut, sesame and safflower oils are sources of healthy fats. Additionally, oils such as olive oil, canola, soybean and flaxseed provide Omega-3 fatty acids. However, vegans should avoid tropical oils such as coconut, palm and palm kernel oils as they are high in saturated fats.

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