How to Choose The Best And Most NutritiousVegan Proteins

Veganism — a simple approach to a flesh-free, nutrient-rich diet.

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Photo by ASHLEYANN B on Unsplash

Veganism is the practice of abstaining from the use of animal products, particularly in diet and an associated philosophy that rejects the poor treatment of animals.

An individual who follows the diet or philosophy is known as a vegan. Distinctions may be made between several categories of veganism. Dietary vegans also are known as “strict vegans”, refrain from consuming meat, eggs, or dairy, and any other animal-derived substances. Ethical vegans, also known as “moral vegetarians” are those that not only follows a vegan diet, but extends the philosophy into other areas of their lives, and opposes the use of animals for any purpose.

Well-planned vegan diets are regarded as appropriate for all stages of life by experts. This includes during infancy and pregnancy. A poorly planned vegan diet may lead to nutritional deficiencies that nullify any beneficial effects and may cause serious health issues, some of which can only be prevented with fortified foods or dietary supplements. Vitamin B12 supplementation is important because its deficiency causes blood disorders and potentially irreversible neurological damage, though this danger is also present in poorly-planned non-vegan diets.

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The best sources of protein for a vegan diet.

One of the most difficult things for vegans to do to make sure you have a healthy diet is getting protein that is not derived from animals. The best vegan proteins include any combination of grains and beans, grains and seeds, and grains and nuts. Also, tofu combined with any grain, and Tempeh which is sometimes a combination of grains and beans will provide complete protein. Edible mushrooms are also a good source of protein. Of course, there is also the issue of vitamin B12. This is not a protein, of course, it is a vitamin, but very often it comes with animal protein. The solution here is to take a supplement with vitamin B12 or add a little bit of microalgae such as spirulina or chlorella to the diet.

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Photo by Nathan Dumlao on Unsplash

Today there are many foods made from plant sources that are used to mimic what we consider normally to be meat-based. Examples include Burgers, hot dogs, bologna, sausage, salami, and also ground beef.

Soy-based dishes are common in vegan diets because soy is a protein source. They are consumed most often in the form of soy milk, and tofu (bean curd), which is soy milk mixed with a coagulant. Tofu comes in a variety of textures, depending on water content, from firm, medium-firm, and extra firm for stews and stir-fries to soft or silken for salad dressings, desserts, and shakes. Soy is also eaten in the form of (TVP); also known as textured soy protein (TSP), the latter is often used in pasta sauces.


A vegan diet will make you healthier, save you money, and save the planet.

The author -I am a wellness coach and have a passion for personal growth in all ways. Feel free to email me at

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I offer advice on the arts, innovation, self-improvement, life lessons, mental health, game theory strategies, and love.

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