New Delhi: Non-veg is generally considered the best source of protein, but with the changing lifestyle, a large number of people are now adopting vegetarianism and especially vegan diet. From celebrities to common people are turning towards plant-based diet. In such a situation, the biggest question that arises is how the body will get sufficient protein without non-veg and dairy products.

Actually, people following vegan diet do not consume any animal products and completely depend on the things obtained from trees and plants. The good thing is that there are many plant-based foods present in nature, which are rich not only in protein but also in many essential nutrients. Here we are telling you about 5 such things, by including them in the diet, vegan people can easily fulfill their protein requirement.

Make oats a part of breakfast

Oats are a great breakfast option for those following a vegan diet. According to data from the US Department of Agriculture, 100 grams of raw oats provide about 13.15 grams of protein and 10.1 grams of fiber. Apart from this, many essential vitamins and minerals including calcium, iron, magnesium, phosphorus, zinc, selenium are found in oats. While making masala oats, adding vegetables to it further increases the nutrients. At the same time, eating oats with nuts improves the intake of protein, healthy fats and amino acids.

Tofu: Vegan Alternative to Paneer

While vegetarians consider cheese as the main source of protein, tofu is its best alternative in vegan diet. Tofu is made from soybean milk and can be included in lunch or dinner. About 17.3 grams of protein is obtained from 100 grams of tofu. Along with this, it is also a good source of fiber, calcium, potassium, phosphorus, magnesium, zinc, B-complex vitamins, fatty acids and bioactive compounds.

Soybean and edamame are superfoods

Green soybean beans i.e. edamame or dry soybean, both are considered an excellent source of protein for vegans. These can be prepared like pulses and included in the diet. According to the US Department of Agriculture, about 18.2 grams of protein is found in 100 grams of soybean. It also contains 6 grams of fiber, 102 mg calcium, 1.7 mg vitamin C, B-complex vitamins and good fats.

Increase strength with moong dal sprouts

People following vegan diet can include moong dal sprouts in their morning breakfast. According to USDA, 100 grams of moong provides approximately 7.02 grams of protein. Moong is also a good source of dietary fiber and contains many essential nutrients. When moong is sprouted, its nutrient value increases even more.

Chia Seeds: Small Seeds, Big Benefits

In vegan diet, different types of seeds are a good source of protein, which can be included in the diet in limited quantities. Chia seeds are one of these.

According to data from the US Department of Agriculture, 100 grams of chia seeds provide about 16.5 grams of protein. Apart from this, 34.4 grams of dietary fiber is found in it, which helps in keeping the stomach full for a long time and also keeps the digestive system healthy.