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begin to break down carbohydrates and starches. Because a majority of vegan protein sources are rich in carbohydrates (think grains and beans), you need to break down your food well before swallowing it. After the food gets through your stomach and into your intestines, your body can’t do much more to break down the fibers. And if your food is still in larger chunks, your body won’t be able to access all that nutrition you have worked so hard to get on your plate.

Protein-rich vegan favorites

Once you look at the following list of vegan foods in Table 5-2 and their protein contents, you’ll feel much more comfortable creating healthy menus for yourself and your family. Get out your slide rule, or an old fashioned pen and paper, and figure out how much protein you need according to the formula listed earlier in this chapter. Put together a few days worth of menus that include the foods included on this list that also reach your daily needs for protein.

Table 5-2 Protein Values of Popular Vegan Foods

Food

Quantity

Grams of Protein

Almonds, raw

1/4 cup

8

Amaranth

1 cup

28

Beans, black

1 cup

15

Beans, chickpeas

1 cup

11

Bread, whole-grain

2 slices

5–8

Broccoli, cooked

1 cup

4

Cashews, raw

1/4 cup

5

Hemp seeds

1 oz.

9

Lentils

1 cup

18

Nutritional yeast

1 1/2 Tbsp.

8

Pasta, whole-grain, cooked

1 cup

8–10

Peanut butter

2 Tbsp.

7

Quinoa

1 cup

9

Rice, brown

1 cup

5

Seitan

3 oz.

31

Sesame seeds

1 oz.

5

Soymilk (enriched)

1 cup

8–11

Spinach, cooked

1 cup

5

Sunflower seeds

1/4 cup

6

Tahini

2 Tbsp.

5.8

Tempeh

1 cup

41

Tofu

4 oz.

11

Veggie burger

1 patty

8–22

Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005, and manufacturers’ information.

Including fermented foods for easy protein digestion

Some folks have problems digesting vegan sources of protein when they first make changes to their diet. If you haven’t eaten a lot of beans or soy foods in the past, you may experience some “musical” meals. Your intestines can do a better job digesting certain plant proteins if fermented proteins are used more often.

Pickled foods will also help your body adjust its digestion of certain proteins. In addition, Asian cultures believe that adding pickled vegetables to meals with fried foods will help you digest those fats better.

Fine fermented proteins

A realm of vegan proteins that brings up a fascinating topic is fermented foods. Fermentation is the process in which a food is exposed to a bacteria or culture. These living organisms, such as lactobacillus, which is found in yogurt, start living on and consuming the original food. These little critters actually break down the difficult-to-digest parts of foods, such as sugars and proteins, thereby making the nutrition easier for our bodies to absorb.

Fermented proteins, such as the soy foods tempeh, miso, and shoyu or tamari (the naturally brewed soy sauces), generally are easier for your body to digest. Fermented protein is digested more easily because it’s predigested by the healthy bacteria; your body is then better able to assimilate the nutrients, leading to better nutrition.

Tempeh is a great choice for people who have difficulty digesting plant-based proteins like beans or lightly processed soy foods such as tofu. Found in the refrigerator section of the grocery store, this bean product originated in Indonesia. Tempeh, which is made from whole soybeans that have been diced and exposed to a nontoxic mold called Rhizopus, is more of a whole food than tofu because it’s barely processed. Because tempeh is a fermented soy product, its enzymes are partially broken down, making it easier to metabolize. It’s a complete protein and doesn’t produce the uncomfortable gas, stomach pain, and bloating that some other plant-based proteins do. Besides being a terrific cholesterol-free, easy-to-digest meat alternative, it’s also ideal for people on low-sodium diets. A great substitute for recipes that call for fish, poultry, or meat, this meaty bean product