From healthnews.com
Many Americans consume a significant amount of meat and poultry and get more than enough protein to meet their needs. At the same time, there’s a common misconception that the vegan diet can’t possibly provide enough protein to meet daily needs. In reality, there are numerous plant-based protein sources that can fulfil daily nutritional needs. With a balanced meal plan that incorporates a variety of nutrient-rich plant foods, vegans can achieve adequate protein intake. Find out what vegan protein-rich foods can help you meet your dietary needs.
Importance of protein in a vegan diet
Protein is found in every cell in the body. Your body metabolizes the protein from the food you eat into amino acids and then restructures those amino acids to create enzymes, cells, and tissue.
The amount of protein you need depends on calorie intake, age, body size, physical activity, overall health, and wellness goals. Current dietary recommendation guidelines say a healthy adult should get 10–35% of their daily calories from protein. If you follow a 2,000-calorie diet, this translates to about 200–700 of your total daily calories, which is about 50–175 grams of protein a day.
Not getting enough protein affects health and function and may lead to muscle loss, physical weakness, anaemia, and impaired immunity. Nonetheless, protein deficiency is rare, even for people who follow a plant-based diet.
According to a 2022 systematic review study published in Nutrients, vegans consume less protein from food sources on average than meat-eaters — 13% of total daily calories versus 16% of total daily calories — but not less than the recommended amount.
Complete vs. incomplete protein
It’s not just the total protein you need to think about on a vegan diet — the quality of the protein you eat should also be considered. The human body doesn’t make all of the amino acids it needs to function and must get some from food or supplements. The essential amino acids are found in a variety of foods, including meat, poultry, seafood, grains, vegetables, legumes, nuts, and seeds.
However, not all protein-rich foods supply all essential amino acids in adequate amounts. Proteins are either complete or incomplete based on their amino acid profile.
- Complete proteins. These are protein-rich foods that have all essential amino acids in sufficient amounts to meet the body's daily needs. Meat, poultry, fish, eggs, dairy, and soy products are considered complete proteins.
- Incomplete proteins. These are protein-rich foods that lack one or more of the essential amino acids or have insufficient amounts. Legumes, vegetables, grains, nuts, and seeds are considered incomplete proteins.
You don't need to consume all of the essential amino acids in recommended amounts at every meal to meet your nutrition and health goals. Instead, it's the balance of proteins and amino acids you consume throughout the day that matters.
Likewise, vegans don’t have to combine incomplete proteins at every meal, but they do need to eat a variety of plant-based proteins throughout the day to get all of the essential amino acids in sufficient amounts.
Top vegan protein sources
Meeting protein needs on a vegan diet can be simple as long as your meals are balanced. However, relying heavily on chips and french fries may lead to deficiencies. So, what can you eat? The short answer: plenty.
Here’s a list of the top vegan protein sources.
Legumes
Legumes include beans, peas, lentils, and chickpeas. These plant-based proteins are rich in B group vitamins, non-heme iron, magnesium, zinc, and fibre. Plant proteins are a great way to boost the nutritional quality of your diet.
Nuts and seeds
Nuts and seeds are also a good plant-based protein for those following a vegan diet. They’re rich in healthy fats, fibre, vitamins, and minerals.
Hemp and chia seeds are good sources of protein but not complete proteins, as many claim. Both seeds have insufficient amounts of certain amino acids. Hemp is low in tryptophan, while chia seeds are low in lysine.
Whole grains
Grains and starches are often categorized as high-carb foods, but they also provide some protein. Opting for whole grains instead of refined grains can increase your fibre intake, along with providing essential nutrients such as B vitamins, non-heme iron, zinc, and magnesium.
Soy products
Soy is a legume. But unlike other legumes, soy is a complete protein, providing all essential amino acids in sufficient amounts just like animal proteins. Soy foods are also rich in isoflavones, bioactive compounds scientists believe are responsible for certain potential health benefits. Consuming soy products is linked to a lower risk of heart disease, breast cancer, and prostate cancer. However, soy consumption and its protective properties remain an area of ongoing research, and findings and interpretations are mixed.
Vegetables
Vegetables pack a nutritious punch, providing fibre, vitamins, minerals, and antioxidants. You can’t go wrong adding more vegetables to meals and snacks whether you follow a vegan or meat-based diet.
Plant-based protein powders
If you’re struggling to get enough protein from food, plant-based protein powders are a convenient way to boost intake. Pea and soy protein powders are examples of complete proteins. Additionally, there are protein powders available that combine various plant sources to enhance the amino acid profile, ensuring completeness.
Practical tips for including more vegan protein
With such a wide range of plant-based proteins, incorporating more vegan protein sources into your meal plan is easy. The key is to make sure you consume a variety of plant-based proteins throughout the day to provide your body with the necessary nutrients while minimizing the intake of processed foods.
People following a vegan diet may have a harder time getting an adequate intake of many essential nutrients outside of protein, like iron, calcium, selenium, vitamin D, vitamin B2, and niacin. Vitamin B12 deficiency is particularly common among vegans because this nutrient is naturally found only in animal foods. Vegans can address this by consuming foods fortified with vitamin B12 or by taking a supplement to meet their nutritional needs.
At breakfast, use soy milk in your cereal, add nuts or seed butter to your 100% whole-grain toast, or turn tofu into vegan scrambled eggs using turmeric, garlic, onion powder, and nutritional yeast.
Use a combination of legumes, grains, and veggies to make high-protein lunch and dinner meals. Toss cooked quinoa with chickpeas, edamame, and shredded carrots with your favourite salad dressing for a nutrient-rich and filling meal. Or, make a vegetable stir-fry with sliced tempeh or seasoned tofu and serve with brown rice.
You don’t have to follow a vegan diet to enjoy more plant-based proteins. Swapping out some of your meat-based meals with vegan alternatives is a good place to start.
FAQ
How much protein do vegans need daily?
The amount of protein vegans need daily depends on calorie intake, age, body size, activity, and health. Dietary guidelines recommend adults get 10–35% of calories from protein, or about 50–175 grams of protein on a 2,000-calorie diet. If you’re not sure how much protein you need, consult with a registered dietitian.
Do vegans need protein supplements?
Vegans don’t need protein supplements if they’re able to get all the protein they need from their balanced eating plan. However, those who are unable to meet their protein needs from food or have higher needs may need a protein supplement to support daily nutrition goals.
Can you build muscle on a vegan diet?
You can build muscle on a vegan diet. However, you need an adequate intake of protein so your muscles can repair and grow after a weight-training workout. Because plant proteins are more filling than animal proteins, you may need a vegan protein supplement to supply the extra protein.
- Protein is an essential nutrient found in every cell in your body.
- A balanced vegan meal plan that incorporates a variety of plant-based proteins can provide sufficient protein to meet dietary needs and promote overall health.
- Legumes, nuts and seeds, whole grains, and vegetables are nutrient-rich foods containing protein.
- Soy products like tofu and tempeh are complete proteins, providing all of the essential amino acids just like animal proteins.
- If you’re unable to get enough protein from food, plant-based protein supplements like pea or soy protein powders are a good option.
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