Protein Rich Vegan Diets
Vegans typically do not consume animal products to obtain required proteins. Although meat provides a significant amount of protein; vegan diets contain fewer proteins than found in meat, eggs, and dairy products. Most importantly, the quality of plant proteins is far less than found in animal products. This is why it is important for vegans to have a high protein vegan diet that meets their specific protein needs. This, in turn, helps meet the stringent demands of their dieting requirements.
Most vegans find it difficult to meet their unique protein needs. 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. For this reason, understanding the role and the relationship of proteins to the body’s activities is critical to vegans.
All proteins are composed 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). With the body’s inability to synthesise EAAs, they must be supplemented with protein rich foods. Like indicated earlier, most plants do not contain sufficient protein content, apart from soybeans. This, in turn, makes plants less suitable as sources of proteins. Due to this reason, vegans require the extra intake of proteins, as plant proteins cannot sufficiently meet their requirements.
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Our bodies get vital protein nutrients from the foods we eat and in this way satisfy our protein demand. A majority of plant foods have fewer amounts of essential amino acids exclusive of soybeans. Vegan diets consisting of a broad range of plants, however, can provide the various essential amino acids to the body. A high protein vegan diet should consist of plant foods such as split peas, lentil, beans, soybeans and derived products, various seeds and nuts. A majority of vegans obtain much-needed proteins from meat goods, or meat derivatives; products typically made from wheat gluten or soybeans which taste and look like meat.
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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. An adequate vegan diet helps in the prevention and control of severe diseases inclusive of cancer, diabetes, and cardiac illnesses. As a result, most vegans tend to have lower levels of saturated fats, cholesterol and high concentrations of vitamins, fiber, and minerals. While most vegans never contract diseases related to protein deficiencies for example kwashiorkor, nevertheless, it does not imply that vegans consume sufficient amounts of proteins.