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How do vegans get protein?

If you're considering a vegan diet, you may be asking, "How do vegans get protein?" After all, protein is an essential nutrient that plays a key role in many bodily functions, including building and repairing tissues, making enzymes and hormones, and supporting a healthy immune system. But the good news is that it's possible to get plenty of protein on a vegan diet – and here at Healthy Substance, we're proud to offer a wide variety of delicious, protein-rich vegan dishes.


A young couple enjoying protein rich vegan lunch together.
A young couple enjoying protein rich vegan lunch together.


What are the benefits of getting protein from plant-based sources rather than meat?


Getting protein from plant-based sources offers several benefits over meat. Plant-based proteins are typically lower in saturated fat, cholesterol-free, and rich in fiber and antioxidants. They can also help reduce the risk of heart disease, lower blood pressure, and promote a healthier weight.


How much protein do vegans need compared to non-vegans?


Vegans typically require slightly more protein than non-vegans due to the lower bioavailability of plant-based proteins. The recommended daily intake for vegans is around 0.8 to 1 gram of protein per kilogram of body weight, while non-vegans generally need about 0.6 to 0.8 grams per kilogram.



Drawing of a cartoon protein molecule with adorable eyes and a joyful expression. It's nestled amongst spinach leaves, bell peppers, and cucumbers, emphasizing its connection to plant sources.
Drawing of a cartoon protein molecule with adorable eyes and a joyful expression. It's nestled amongst spinach leaves, bell peppers, and cucumbers, emphasizing its connection to plant sources.


Can a vegan get all the necessary protein from their diet alone?


Yes, a vegan can get all the necessary protein from their diet alone by incorporating a variety of plant-based protein sources such as legumes, soy, tempeh, seitan, quinoa, chia seeds, and nuts. A well-balanced and diverse diet is necessary in order to meet your daily requirements for protein.


Protein-Packed Offerings at Healthy Substance


It's important to understand that protein is found in a variety of plant-based foods, not just animal products. Many vegetables, fruits, grains, nuts, and seeds contain protein, and some of these foods can be excellent sources of nutrients. For example, a cup of cooked lentils contains about 18 grams of protein, while a cup of cooked quinoa contains about 8 grams. Nuts and seeds, such as almonds and sunflower seeds, are also high in protein, as are many vegetables, such as broccoli and spinach. Soy in particular is an excellent protein source used to make meat alternatives or "plant-based meat" because of its high protein count and it's sustainability as a crop.


Photo of farmers working diligently in a soybean field, surrounded by tall soy plants. A tractor is visible in the background, preparing the land for the next crop.
Photo of farmers working diligently in a soybean field, surrounded by tall soy plants. A tractor is visible in the background, preparing the land for the next crop.

In addition to these whole plant-based foods, there are also many vegan protein sources that are specifically designed to provide high levels of the nutrient. These include plant-based protein powders, such as pea protein and rice protein, which can be added to smoothies or other dishes to boost their protein content. Vegan protein bars and snacks, such as those made with soy or chickpeas, are also a convenient way to get protein on the go.

At Healthy Substance, we're committed to providing our customers with delicious and nutritious plant-based dishes that are packed with protein. Our menu includes a variety of protein-rich entrees, such as our burritos, tacos, and tortas, as well as protein-packed sides, such as our refried beans. And for a protein-packed snack or dessert, be sure to add protein powder to our Smoothies for a delicious nutritious drink. The Berry K smoothie + protein powder + peanut butter is 🤤.


Picture of the Tropical and Hulk Power smoothie surrounded by our protein rich offerings
Picture of the Tropical and Hulk Power smoothie surrounded by our protein rich offerings.

Conclusion


Getting enough protein on a vegan diet is possible – and at Healthy Substance, we're here to help. With our delicious, protein-rich dishes, you can enjoy all the benefits of a plant-based diet without sacrificing this important nutrient. Stop by our restaurant and try some of our protein-packed vegan dishes today!

To help you on this vegan journey we wrote an article on vegan tips that you may find interesting.

We now have 2 locations serving our customers in Chicago:

Come on over soon to try some of our delicious vegan dishes!



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