Eine vegane Ernährung ist eine Ernährungsweise, bei der auf alle tierischen Produkte verzichtet wird. Das bedeutet, dass nicht nur Fleisch, Fisch und Milchprodukte, sondern auch Eier, Honig und Gelatine tabu sind. Eine vegane Ernährung kann viele gute Vorteile haben, aber es kann auch herausfordernd sein, alle notwendigen Nährstoffe zu erhalten. Insbesondere Eiweiß ist wichtig für die Regeneration und den Aufbau von Muskelgewebe sowie für viele andere Körperfunktionen. In dieser Hinsicht kann es für Veganer*innen eine Herausforderung sein, ausreichend Proteinquellen zu finden. In diesem Beitrag werden wir uns mit den besten verschiedenen pflanzlichen Proteinquellen und veganen Produkten beschäftigen, die eine ausgewogene und proteinreiche Ernährung unterstützen können.
Vegetable protein sources
- Legumes such as soybeans, chickpeas, lentils and beans are a good source of plant-based protein and are therefore considered the best food for vegans. They are rich in protein and fiber and also provide many important vitamins and minerals. Soybeans are particularly rich in protein and contain all nine essential amino acids that the body cannot produce itself. Chickpeas are a good source of iron and zinc, while lentils are rich in folate and fiber. Beans also contain a good amount of protein and fiber and can be used in a variety of dishes, from soups and stews to salads and dips. Tasty recipes with pulses can be found on our blog and our Instagram channel.
- Nuts and seeds are another excellent plant-based source of protein. Almonds and cashews are rich in protein, fiber and unsaturated fatty acids, which can support the cardiovascular system. Chia seeds and hemp seeds are also a good choice as they are rich in omega-3 fatty acids and antioxidants. Chia seeds are also high in fiber and can easily be mixed into cereals, smoothies or yogurt. Hemp seeds have a nutty flavor and are a great addition to salads or smoothies. A healthy snack with nuts and seeds are also the muesli bars from LiveFresh.
- cereals such as quinoa, oatmeal, bulgur and wholemeal bread also contain a certain amount of protein. Quinoa is particularly nutritious and contains all nine essential amino acids. Oatmeal is an excellent source of soluble fiber and can help lower blood cholesterol levels. Bulgur is a good source of manganese and B vitamins and can be used in salads, soups and side dishes. Wholemeal bread is also high in fiber and nutrients and can be used as a base for sandwiches and toast. A simple and delicious breakfast with oatmeal, to take away are the Oatmeal Cups or the vegan muesli bars.
Do you have little time to cook, but want to eat vegan and get enough protein? Then these healthy bowls are just the thing for you:LiveFresh offers vegan bowls in many different flavors - with a focus on low carb and high protein. The dishes are the ideal basis for a healthy, vegan diet and can be prepared in just a few minutes.
Are you looking for an all-round carefree package to lose weight? That's exactly what LiveFresh the food cleanse developed – Low carb, high protein and 100% vegan. The weight loss cure contains everything you need - from breakfast to dinner and some snacks you are fully supplied every day. The ready-made nutrition plan guides you through the entire diet. You will also be accompanied by a sports and yoga program and recipe ideas for after the diet. food cleanse, so that the yo-yo effect doesn't stand a chance.
Protein-rich vegan products
There are also many good vegan products with a high protein content on the market that can serve as meat substitutes or dairy alternatives. These products often offer a good alternative for people who miss the taste of meat or dairy products but have nevertheless opted for a plant-based diet.
Meat substitutesThe best-known meat substitutes for a vegan diet are tofu, tempeh and seitan. All three are rich in protein and are a good alternative to animal products.
In our vegan bowls contain various meat alternatives based on pea protein, wheat protein, chickpeas or soy protein, so that there is something for every taste with three different characteristics, from shredded chicken to beef strips and minced meat.
Milk alternatives: Soy milk, almond milk, oat milk and coconut milk are four of the most popular milk alternatives for vegans. Soy milk is one of the best plant-based milk sources for protein and has a mild flavor similar to cow's milk. Almond milk has a sweeter taste and is rich in vitamin E and unsaturated fatty acids. Although oat milk is high in fiber, it can spike blood sugar levels and trigger cravings. Coconut milk is made from the meat of the coconut and has a rich, creamy flavor that is great for cooking and baking.
What are good vegan protein sources?
There are many good vegan sources of protein, including legumes such as beans, lentils and chickpeas, nuts and seeds such as almonds, cashews, chia seeds and flaxseeds, soy products such as tofu and tempeh, and whole grains such as quinoa and oatmeal.
How much protein does a vegan need per day?
The recommended daily protein intake for a plant-based diet is similar to that for meat eaters and depends on various factors such as age, gender and activity level. The average recommended protein intake for adults is about 1g of protein per kilogram of body weight per day.
Are vegan protein sources complete proteins?
Many vegan protein sources do not contain all the essential amino acids that the body needs to produce protein. However, a combination of different protein-rich foods can provide all the essential amino acids. For example, legumes and whole grains can be eaten together to get all the essential amino acids.
Which plant-based foods are rich in iron?
Plant foods that are rich in iron include legumes such as lentils and beans, green leafy vegetables such as spinach and kale, nuts and seeds such as cashews and pumpkin seeds, and dried fruits such as apricots and raisins.
Can you get enough B12 as a vegan?
Vitamin B12 is normally found in animal products such as meat, dairy products and eggs, so it can be difficult to get enough B12 from a purely plant-based diet. However, vitamin B12 requirements can be met by consuming fortified foods such as soy milk, breakfast cereals or supplements.
Are vegan protein sources more expensive than animal protein?
It depends on what type of protein sources you buy. Some vegan protein-rich foods like beans and lentils can be very inexpensive, while others like nuts and seeds tend to be more expensive. In general, however, there are many affordable vegan foods.
How can I build muscle as a vegan?
To build muscle on a purely plant-based diet, it is important to consume enough protein, do regular strength training and eat enough calories to provide the body with energy.
