The Raw Vegan Diet and Protein

November 30, 2012

Diet TIPS, Nutrition

raw vegan diet and protein

Whether you are raw, vegan, both or neither, you can certainly benefit from including more fresh and raw vegetables into your diet. I hope you enjoy this guest post from Jade Serrano, for more info visit her website:

One of the concerns of people who do not understand or know a lot of information about a raw vegan diet is that it will not provide enough protein.  A common misunderstanding is that protein can only come from meat, and that is wrong.

When you eat protein from meat, your body has to expend a lot of energy towards digesting it.  Protein that comes from a raw vegan diet is easily digestible and requires far less energy to digest, partially because raw foods contain all of the enzymes that would be destroyed if the food were to be cooked.  So not only can you get enough protein to meet the recommended daily allowance, but it is better protein for your body than the protein that comes from meat.

Some of the best sources of protein are blanched almonds.  Blanched almonds are just almonds that have been soaked.  A half cup of blanched almonds will supply around 15g of protein.  You can prepare blanched almonds by soaking almonds in just enough filtered water to cover them.  Store them in the refrigerator overnight and they will be ready to eat the next morning; just be sure to rinse them twice each day with fresh filtered water.

Another great protein source is from bean sprouts.  The best sprouts are lentils, mung, and adzuki and garbanzo beans.  You can buy sprouts or you can buy beans and sprout them yourself at home.  Pick whichever bean you would like to sprout, rinse them, put them in a clear glass jar, and then fill the jar with filtered water until they are covered with a few inches of filtered water.  Soak them overnight and the next day use cheesecloth or a piece of mesh to cover the top of the jar, pour out the water and refill with fresh filtered water.  Repeat this daily until you notice that the beans are sprouting, and then they will be ready to eat.

Quinoa is a grain that is also a good source of protein and it will sprout just like beans will.  One cup of sprouted quinoa has 24g of protein.

What other foods provide protein when you are on a raw vegan diet?

  • Nuts, Legumes, & Seeds
  • Chickpeas (garbanzo beans) – 39g per cup Pumpkin seeds – 24g per cup Almond butter – 36g per cup Cashew butter – 3g per tablespoon Almonds – 30g per cup Pistachios – 25g per cup Filberts – 17g per cup Sunflower seeds – 29g per cup Cashews – 18g per 100 grams
  • Vegetables
  • Cauliflower – 2g per cup Kale – 2g per cup Spinach – 1g per cup Vegetable Juice – 2g per cup Alfalfa Sprouts – 1g per cup Seaweed – 2g per 100 grams
  • Fruits
  • Orange Juice – 2g per cup Oranges – 2g per cup Bananas- 2g per cup Peaches – 2g per peach Apple – 1g per apple Grapes – 1g per cup Coconut Water – 8g per cup

As you can see, there are plenty of protein sources when on a raw vegan diet, and as an added benefit; they are easier to digest which means they are better for you.

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Isabella Bazzara

Isabella is the founder of My Fit Station. Her mission is to spread a healthy, balanced and FUN approach to mind/body health & fitness, one that encourages growth, empowerment and a lavish dose of self-loving!
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