Wednesday, July 23, 2014

Where do I get my protein from on a Raw Vegan Diet?

Incorporating protein in a raw vegan diet is not difficult.  Many people believe that you need to eat meat to get protein, and that is not the case.

Nuts and Seeds:
Nuts and seeds are a wonderful source of protein for the Raw Vegan/Vegan diet.  These are a listing of some of the nuts.  Keep in mind, that you need to eat these in moderation.  Cashews have been debated as to whether they are "raw" or not.  You can make the decision on choosing cashews or not. 
Eat nuts such as almonds, walnuts or hazelnuts. Nuts contain omega-3 fatty acids and fiber, which helps make you feel full. The fiber in nuts may also improve overall heart health and lower your cholesterol, according to the Mayo Clinic.

Nut Serving Size Protein
Almonds 24 whole kernels 1 oz 6g
Brazil Nuts 6 Whole 4.3g
Cashews 1/4 cup 5g
Walnuts 1/4 cup 5g
Pecans 10 pieces 1.5g
Pistachios 1 cup 26.4g
Pine Nuts 1 tbsp 1.2g

Seed Serving Size Protein
Chia Seeds 1/4 cup 4 tbs 12g
Hemp Seeds 1/4 cup 4 tbs 10g
Flax Seeds 1/4 cup 4 tbs 8g
Sunflower Seeds 1/4 cup 4 tbs 8g
Pumpkin Seeds 1/4 cup 4 tbs 7g
Sesame Seeds 1/4 cup 4 tbs 7g

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