Common Vegan Food Options.
Although vegan eating excludes meat, fish, and other animal products, you can still consume many Vegan Food. Including whole grains, legumes, nuts, seeds, fruits, and vegetables. Vegan-friendly meat and dairy substitutes are also available. Foods that people following a Vegan Food can eat include:
Beans, Peas, and Lentils.
Beans, peas, and lentils, also known as pulses, contain both carbohydrates and plant-based protein. They’re rich in folate and potassium and provide varying amounts of magnesium, zinc, and iron. Beans, peas, and lentils include:สมัครสมาชิก UFABET
- Kidney beans
- Pinto beans
- White beans
- Black beans
- Soybeans
- Chickpeas
- Black-eyed peas
- Split peas
- Edamame
- Lentils
Nutritional Yeast.
Nutritional yeast is a food product made from Saccharomyces cerevisiae yeast. It’s typically fortified with nutrients. Including vitamin B12, which is found in animal foods and is a common deficiency in vegans. Consuming nutritional yeast can help supply this essential nutrient. Which is why the ingredient is popular in plant-based diets.
Nutrition values in nutritional yeast can vary based on fortification and processing methods. Three tablespoons (16 grams) of nutritional yeast may contain:
- Protein: 8 grams (g)
- Fiber: 3 g
- Vitamin B12: 24 micrograms (mcg), or 1,000% of the Daily Value (DV)
- Folate: 451 mcg, or 190% of DV
- Iron: 0.96 milligrams (mg), or 6% of DV
Tofu and Tempeh.
Tofu and tempeh are plant-based protein sources made from soybeans. Tempeh is a fermented product, and a fermented tofu variety is called fuyu. Both tofu and tempeh are rich in calcium, iron, zinc, and magnesium.
Soy offers all nine essential amino acids (the building blocks of protein in the body), making it a complete protein. Essential amino acids are compounds the body cannot produce, so you must get them through your diet.
A half-cup of tofu (126 grams), prepared with calcium sulfate, contains 21 grams of protein. This serving also provides:
- Calcium: 861 milligrams (mg), or 66% of the Daily Value (DV)
- Selenium: 22 micrograms (mcg), or 40% of the DV
- Iron: 3.35 mg, or 18% of the DV
- Zinc: 1.98 mg, or 18% of the DV
- Magnesium: 73 mg, or 17% of the DV
A half-cup of tempeh (88 grams) contains about 17 grams of protein. This serving also provides 12% of the DV for iron, 16% for magnesium, and 9% for zinc.
