The vegan diet is a diet where you understand that you don’t have to complicate yourself or worry about the intake of vitamins and nutrients. A perfect vegan diet compromises plant foods such as fruits, vegetables, whole grains, nuts and seeds and does not contain animal products such as meat, poultry and dairy.
Well, Lovneet Batra, one of Delhi’s most insightful nutritionists, took to her Instagram handle to list a few foods that can be easily incorporated into the daily diet.
Lovneet began her caption as follows: “A common concern about vegetarian and vegan diets is that they may not contain enough protein.” In her Instagram post, Batra suggested some options. These options can be used as a guide for anyone interested in incorporating more plant-based protein into their diet.
Check out Lovneet’s Instagram post here
Here are some of the best options suggested by Batra
Amaranth: Highly nutritious, Amaranth is unique in that it provides a complete plant-based protein solution and is also a great source of calcium, dietary fiber and minerals. It can also be used to make curries using legumes. It is an excellent source of manganese, magnesium, phosphorus and iron.
– Five grams of protein per serving, as suggested by Batra
Quinoa: It is naturally gluten-free and contains iron, B vitamins, magnesium, calcium, vitamin E and fiber. It is also considered a complete source of protein.
– Five grams of protein per serving, as suggested by Batra
soy beans: Soybeans or soybeans are a type of legume native to East Asia. Note that soybeans are low in carbohydrates, but fairly high in fiber. It also contains a significant amount of protein and supplies all nine essential amino acids.
-6.48 grams of protein per serving, as suggested by Batra
hemp seeds: Hemp seeds are rich in healthy fats, essential fatty acids and a great source of protein and contain high amounts of vitamin E, calcium, iron and zinc. They are also a good source of omega-3 and omega-6 fatty acids.
– Five grams of protein per 2 tablespoon serving, as suggested by Batra
Buckwheat (Kuttu Ka Atta): For those who don’t know, buckwheat, a pseudocereal in the Polygonaceae family, is a flowering plant grown for its seed and biomass. According to Batra, it is a “good source of protein and many essential minerals.
-Six grams of protein per serving, as suggested by Batra
Spirulina with nuts: Spirulina is a blue-green algae that can grow in both salt and fresh water. According to Batra, it is a source of “complete protein, rich in antioxidants and a good source of several B vitamins, copper and iron.”
-Eight grams of protein per two tablespoons, as suggested by Batra
Furthermore, Lovneet Batra added, “Nuts are a known source of plant-based protein that can be added to a high-protein vegan diet.”
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