John Myers
The body needs a certain amount of protein every day and this is mainly found in meat, fish, eggs, and dairy products. But what if you are vegetarian or vegan? The good news: The requirement can also be met with purely plant-based protein. We show you what to look out for.
Vegetable protein from vegetables & Co.
Schnitzel, cheese, scrambled eggs: When asked about the best sources of protein, most people probably think of foods like these. Animal protein from meat, milk protein, or the protein in chicken eggs are almost regarded as synonyms for the vital nutrient. Many plant-based foods are also suitable as good vegan protein sources. The amount of protein required daily, which primarily depends on body weight and age, can certainly be ingested as part of a vegetarian or vegan diet. An increased intake during pregnancy or intensive physical activity can also be achieved with plant-based protein, including vegan protein powder.
The biological value of vegetable protein
You should know what protein actually is. Next to carbohydrates and fats, proteins are the third macronutrient that the body cannot survive without. Amino acids – the building blocks that make up protein – are involved in many organic building and renewal processes. Without them, the muscles could not function normally, and proteins also contribute to the maintenance of normal bones. The following applies: The more the amino acid profile of a food corresponds to that of the body, the higher the biological value. The protein can then be used to a large extent by the body. The whole egg is used as a reference value of 100. Beef has a biological value of around 80, lentil protein around 50. It is generally higher in animal foods. With a vegan diet, care should be taken to ensure that dishes with a high biological value are often on the menu. These include:
- potatoes
- soy products
- quinoa
- rice
- legumes
- Corn
- Grain
- nuts
- seed
Vegan Foods: How Do I Meet My Nutritional Needs?
With a vegan diet, you avoid all products that are of animal origin and contain animal additives. Many nutrients are ingested through fruits and vegetables, grains, nuts, and legumes. There are also a variety of plant-based products that can be used to replace animal foods such as meat, milk, and cheese. Dairy products, for example, are vegetarian but not vegan because they are of animal origin. The same goes for honey. As part of a vegan diet, you should also take food supplements to ensure an adequate supply of vitamin B12, which is only found in animal products.
Vegan staples: fruits and vegetables
Whether freshly harvested or frozen: all types of fruit and vegetables are not only naturally vegan, but also rich in vitamins, fiber, and secondary plant substances. They are therefore one of the most important staple foods in a diet free of animal products. The “five a day” recommendation of the German Society for Nutrition (DGE) applies here as well as for omnivores. Vegans should also enjoy at least three servings of vegetables and two servings of fruit a day as part of a balanced diet. However, vital vitamin B12 cannot be ingested by eating fruit and vegetables. Because the vitamin, also known as cobalamin, is found almost exclusively in animal products, it is recommended that you meet your vitamin B12 needs with dietary supplements and specially fortified foods if you follow a vegan diet.
Dietary fiber, carbohydrates, proteins, and fats
In addition to fruit and vegetables, cereal products, especially those made from whole grain cereals, are good sources of dietary fiber. Bread, pasta, rice, or bulgur are also rich in carbohydrates and thus provide the body with energy. Potatoes are also high in carbohydrates and vegan to fill you up. A big advantage: Many carbohydrate-rich foods are naturally vegan foods – and therefore available in every supermarket.
Protein is also essential for a balanced diet. In addition to some protein-rich vegetables such as mushrooms, broccoli, or spinach, vegan foods with a lot of protein include legumes such as beans, lentils, or chickpeas. In addition, peanuts, pistachio nuts, or pumpkin seeds have a high protein content. Cereals and pseudocereals such as spelled, wheat, rye, quinoa, and amaranth are also suitable for supplementing the daily protein intake. The latter, like pumpkin seeds, flaxseed, lentils, pistachios, oatmeal, and spinach, are among the vegan foods with iron. Also an important factor for a balanced diet.
Eating vegan: important unsaturated fatty acids
Fats should also be on the menu in moderation. High-quality vegetable oils provide the body with important unsaturated fatty acids. If you use linseed or rapeseed oil, you provide your body with a particularly large number of omega-3 fatty acids, which are otherwise mainly found in fish. Salt fat is one of the lesser-known vegetable fats and is a good substitute for palm oil. You can make it easier for the body to absorb nutrients by always combining your vegan foods with some vitamin C. This can be the fruit in the porridge or salad, or a glass of vegan orange juice with a lentil or chickpea dish. By the way: Many international cuisines, for example Southeast Asian, Indian or Middle Eastern, offer you the opportunity to cook in a sophisticated and versatile way without using animal products. Many pasta dishes are also vegan.
Vegan alternatives to meat
Tofu products are particularly popular as a meat alternative. Tofu products are particularly popular as a meat alternative. This is not least due to the fact that the food made from soy is naturally relatively tasteless. With the help of various spices, oils or herbs, tofu can be given a variety of flavor nuances and integrated into a wide variety of dishes, including our vegan carbonara, for example.
Alongside tofu, seitan is also one of the most popular vegan meat alternatives. It has a meat-like texture and, like tofu, can take on different flavors with different marinades. However, because seitan consists of wheat protein, people with gluten intolerance must avoid this meat substitute. However, making seitan yourself is very easy: Our instructions show that it can be done. Lupine products are also popular vegan foods. The legume is suitable in ground form as lupine flour for baking bread, pasta or pastries. As a quark-like protein concentrate, lupins are also available in block form. This so-called lopino is made in a similar process to tofu.
Vegan foods: soy and its cultivation
Lupins are just as good sources of protein as tofu, but they have one major advantage: unlike soy, they can be grown extensively in Germany. Soybean cultivation, on the other hand, takes place mainly in South American countries such as Bolivia, Paraguay or Argentina. Only a small proportion of soy is produced in Europe. Accordingly, the South American cultivation of soya is often criticized. Large areas of rainforest are being cleared for soybean cultivation in South America. Not only does the animal and plant world suffer, but also the climate. However, most of the soy grown in the rainforest is used as animal feed in industrial factory farming. Only about one to two percent of the harvest is processed into tofu, soy milk and other vegan foods.
Vegan foods replace milk and cheese
There are now a number of vegan alternatives available to replace cow’s milk. These include, for example, almond drinks, rice drinks, oat drinks or coconut milk products. There are also purely plant-based drinks as ready-to-drink mixtures, for example with cocoa or vanilla flavor. Plant-based milk alternatives are often fortified with vitamin B12, calcium or zinc, thereby supporting a balanced vegan diet. Cheese made from cow, goat or sheep’s milk can also be easily substituted with vegan alternatives. You can buy ready-to-use cheese substitutes, but you can also make them yourself. Ingredients for this are, for example, potato starch, yeast flakes or cashew nuts. Like animal cheese products, the plant-based alternatives can also be used as a topping, for gratinating or for cooking. If you avoid dairy products, you should also use vegan foods with calcium: These include many types of cabbage such as kale and Chinese cabbage, as well as broccoli, white beans, almonds, the sesame paste tahini and dried figs.
Vegan butter substitute: vegetable butter or margarine
Butter made from cow’s milk can also be easily replaced with vegan plant-based butter or margarine. With the latter, however, caution is advised: margarine is not fundamentally vegan. Some varieties contain animal components such as whey. It is therefore advisable to take a closer look at the list of ingredients or to explicitly ask the manufacturer. Like many other vegan foods, you can get the right butter substitute in the supermarket.
You can also find out more about vegan nutrition in our guide for connoisseurs!
Cleverly combined = well taken care of
The biological value can be increased by combining foods with high protein content. Vegetarians have it a bit easier here, as they can fall back on eggs and dairy products. Potatoes with eggs, for example, have a value of 136. But purely plant-based mixtures such as rice with tofu, oatmeal with soy curd, or pasta with lentil Bolognese are also good. Our protein recipes provide you with more cooking ideas. Vegan strength athletes who want to take in additional amino acids to build muscle can prepare shakes and drinks based on plant proteins. The ingredients are almond milk, nut butter, white beans, tofu, and soy drinks, which are mixed with fruit or green vegetables. Also, read our tips on pea protein and vegan athletes.
