Try a High Protein Vegan Diet
Strict vegan diets contain no proteins derived from animal products. Despite meat, eggs, and dairy products being an excellent source of proteins, vegan diets have reduced protein content. In addition to that, the protein quality found in vegan diets is less than that found in other foods. As a result, it is important that vegans create dieting plans that cater for this shortfall in protein levels. Only through an adequate menu can vegans meet the goals of their strict dieting plan.
As such, to vegans and vegetarians, getting enough proteins is a major cause of worry. Of all food nutrients, proteins comprise the largest life design element. We need proteins for the optimal growth and development of bones, muscles, hormones, nutrient absorption, digestive enzymes, and tissue rebuilding. It is important, then, that one understands what role proteins play in the body and the possible sources of plant proteins while on a vegan diet.
Plant and animal derived proteins are made up of 20 amino acids. Our bodies can manufacture 11 of these proteins where adequate quantities of nitrogen are available. The remaining nine amino acids are referred to as essential amino acids (EAAs). Since the body cannot make them, they must come from foods. Like indicated earlier, most plants do not contain sufficient protein content, apart from soybeans. This is why proteins are regarded as poor sources of vital protein nutrients. Accordingly, due to this limitation, vegans need other ways of obtaining proteins.
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We obtain essential amino acids from the foods we consume, fulfilling our needs of the different types of proteins to function and remain healthy. Apart from soybeans, most plant foods or products contain fewer quantities of amino acids in relation to animal products. To satisfy their protein demands vegans should incorporate foods rich in proteins in their menu. Plant foods inclusive of soybeans, soy products, lentils, beans, and split peas are excellent sources of plant proteins for vegans. Other meat derived products, soy products similar to meat products can serve as excellent sources of proteins for vegans.
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Other common sources of plant protein for vegans include wheat, rye, oats, rice, and corn. In addition to that, vegans can consume these proteins in the form of pancakes, muffins, bread, hot or cold cereals, pasta, side dishes, or foods made from a composite of these grains. Benefits of an adequate vegan diet include lowered susceptibility to obesity, prevention, and management of chronic diseases such as diabetes, cancer, and heart ailments. As a result, most vegans tend to have lower levels of saturated fats, cholesterol and high concentrations of vitamins, fiber, and minerals. Even though vegans do not suffer from diseases induce by nutrient deficiencies, vegans consume fewer amounts of proteins.