What is the complete vegan diet


  • Possible deficiencies of important nutrients in a vegan diet
  • A whole food vegan diet
  • Plant foods with lots of protein
    • Quinoa
    • Legumes
    • Tofu
    • Nuts and seeds
    • Vegetables

A complete diet is important for health, and vegan diets can cause problems due to the rejection of animal proteins. Why is this building component of the cell so important and what should a complete vegan diet look like ?

Possible deficiencies of important nutrients in a vegan diet

It is known that protein makes up almost 17 percent of the body weight and is an essential element in building the skin, muscles, internal organs, hair, nails. Regulates blood sugar, fat metabolism and energy maintenance. Therefore, in the case of a vegan diet, obtaining protein, as well as omega-3 fatty acids, vitamin B12, zinc and iron, can be a problem.

vegan diet can cause problems with digestion and the absorption of nutrients key to health. Therefore, it is important to maintain a nutritious diet for vegans . Who is she?

A whole food vegan diet

It must provide the body with proteins that are not of animal origin. Their alternative is vegetable proteins , and along with them, the necessary amino acids. A key to getting these nutrients is to combine vegan foods high in protein with vegetables. Here are the protein bombs among plant foods.

Plant foods with lots of protein


This seed in all its varieties is full of protein , which means it contains all 22 amino acids. It successfully replaces carbohydrate foods such as rice and couscous. 100 grams of quinoa contains 4 grams of protein


Legumes include all types of beans , lentils, peas, chickpeas. In 100 grams of lentils there are 8-9 grams of protein, in the same amount of chickpeas – 7 grams of protein, as there are in peas, and beans in different varieties contain from 7 to 10 grams of protein.


Tofu is an interesting source of protein with its 8 grams of protein per 100 grams of food product. It is a versatile food that can be cooked in a variety of ways.

Nuts and seeds

Among the best protein seeds and nuts are hemp with 5 grams of protein in 1 tablespoon of seed, flaxseed with 3 grams of protein in 1 tablespoon, so do walnuts and almonds. Pumpkin seeds have 4 grams of protein in the same amount of seeds, pistachios and cashews also contain good amounts of protein.

Buckwheat, oats, brown and wild rice, spelled, amaranth bring from 4 to 8 grams of protein in 100 grams of food product.


Vegetables unexpectedly contain decent amounts of protein. Starting with broccoli, brussels sprouts, cauliflower to kale, spinach and sweet corn, they all contain 2-3 grams of protein per 80 grams of vegetable, and along with that, they load the body with vitamins, trace elements, amino acids. Thus, the body does not suffer from the lack of important nutrients.



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