Looking for a tasty vegan snack to munch on before your workout? Or maybe you need something plant-based to fight that dreadful afternoon dip. Whatever it may be, here are five good options to try when you need that effective energy boost.
Tofu is considered to be one of the most popular options when replacing meat in a vegan diet. A three-ounce serving of firm tofu is estimated to contain around 13 grams of protein
Being a complete protein unlike most plant-based foods, it can also provide nine essential amino acids. Relatively low in calories, this nutrient-dense snack is also a valuable source of iron and calcium i.e. two nutrients that vegans are particularly at risk of missing out on.
“Here’s what’s great about some vegetarian proteins such as brown rice and oats,” Marie Spano, R.D., a sports nutritionist for the Atlanta Braves told Men’s Health Singapore. “They contain a good bit of carbohydrates to help fuel working muscles.”
Oats are complex carbohydrates that can serve as a long-lasting source of energy. When consuming them as a snack, feel free to add pieces of fruit or chia seeds for an extra boost.
It is said that healthy fats can help enhance absorption of nutrients in the body. So what better go-to than the avocado, a well-established favorite to go with your daily morning toast.
As Healthline notes, the fiber in these fruits accounts for nearly 80 percent of their carbohydrate content. In other words, this would also help in keeping your energy levels steady. If you do opt for toast, sticking to multigrain bread rather than white bread can also provide this benefit thanks to the slow-digesting whole grains.
While these legumes can supply you with a good amount of protein, iron, and fiber, they can also provide folate — which is an important B-vitamin for pregnant women. Not getting enough folate can lead to symptoms such as weakness, fatigue, irritability, and poor concentration.
“I love to roast my chickpeas. Make them sweet (with cinnamon and brown sugar) or savory and snack on them or throw them on top of soups or salads as a crouton substitute,” Nicole Osinga, a registered dietitian from Ontario, Canada, told the Huffington Post.
If you are constantly on the go, invest in a blender so you sneak a significant portion of vitamins and minerals into your diet every day. When making your own, you also have the option of blending with plant-based milk. Soy may be your best option as it contains the highest amount of protein when comparing vegan alternatives to milk.
Another tip is to limit fruits to no more than one cup — instead, consider adding more of green vegetables in your smoothies such as kale, spinach, beet greens, and collard greens.