Plant Based Foods For Vegans That Are Complete Proteins
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Probably the most misunderstood fact about plant-based foods is that they don’t contain enough proteins. That is definitely not the case, and there are plenty of vegetarian food sources that are rich in protein. However, the bulk of proteins for a plant-based diet is not “complete”.
The science behind plant proteins is that most foods are lacking in the 9 ‘essential amino acids that a complete protein is required to contain. These 9 essential amino acids are building blocks that are needed in a variety of patterns to build proteins, the lack of proteins for a plant-based diet can cause incomplete absorption and inadequate protein levels in your body.
Some complete sources of animal-based proteins are meat, poultry, fish, eggs, and dairy. Unlike these, plant-based proteins are often missing in some EAA’s. This is not much of a problem as you can easily combine different foods to make up for the missing acids. There are also some plant-based foods that are complete protein sources. So as long as you are incorporating few of these foods in your daily diet, you are good to go.
Proteins for a Plant-Based Diet: How Much Do You Need?
The Dietary Reference Intake calls for 0.8 grams of protein per kilogram of body weight. Your physical activity level, age, and gender are also important factors to keep in mind regarding your daily proteins on a plant-based diet. So, while it is a necessary macro, thanks to food advertising and marketing their protein is never demonized like fats or carbs, and rarely do you find a person suffering from a protein deficiency. Unfortunately, in getting there required daily intake, many Americans are foregoing less expensive proteins like black beans, lentils (how long do lentils last?), chickpeas, and soy products.
I feel there is a need to talk more about plant-based proteins these days. With the consumption of processed meats on the rise, inflammation and heart disease have become one of the most chronic ailments the nation is suffering from today. Simply put, nobody talks about legumes, tofu (how long does tofu last?), and tempeh (how long does tempeh last?) the same way we talk about dairy or meat. Sure, eating a chicken breast is a sure-shot way of meeting your daily protein needs, but is it the best way? Are they good vegan sources of protein?
Advantages Of Plant-Based Protein
Sprouted Plant Protein Is Readily Absorbed By The Body:
To get the most out of your plant foods, sprout them to obtain the right amount of proteins for a plant-based diet. When you sprout grains, beans, nuts (how long do nuts last?) or seeds before eating; they become easier to be digested and the nutrients are more readily available for absorption. People with food intolerances such as bloating, constipation or slow metabolism will find that sprouting reduces these complaints as the protein becomes more bioavailable and the body can utilize it efficiently.
Plant Based Protein Keeps Your Gut Healthy:
Research shows that those who follow a plant-based diet have a more diverse gut microbiome; meaning they have more species of gut friendly microorganisms that even keeping information levels low. Poor intestinal health leads to exhaustion, autoimmune diseases, skin diseases and even anxiety and depression.
Plant Based Foods Are Rich In Healthy Fats
Avocados, chia seeds (how long do chia seeds last?), coconut, and spirulina- are among the latest trending foods in the health world when it comes to protein and healthy fats. The idea that dietary fat consumption needs to be restricted is slowly changing as more health experts are emphasizing on the positive influence of healthy fats on the development and maintenance of a healthy body and mind. They play a vital role in controlling sugar levels and balancing hormones. Nuts and seeds are an extremely convenient way to add plant-based fats to your daily meals.
Plant Protein Sources Keep You Satiated For Longer
Legumes and beans are known to keep you satisfied until your next meal. The fiber present in plant-based protein keeps you full longer than animal protein. It is also responsible for controlling cravings and your appetite. Whole grains, tofu and leafy greens are highly fibrous sources rich in protein.
Besides all the above-mentioned reasons, plant-based protein sources also are low in heart harmful saturated fats, antibiotics, and harmful microorganisms. Plant foods also strengthen your immune system unlike foods derived from animals.
Easily Available Complete Plant-Based Protein Foods You Can Include In Your Daily Diet
1.) Soy
Soy protein is one of the good vegan sources of protein with high quality and complete plant protein. There's a variety of ways you can include soy in your diet, for example, 100 grams of firm tofu supplies you with 7 grams of protein while 100 grams of tempeh will provide you with 20 grams of protein. Many meat eaters find soy to be a perfect alternative when trying to reduce their meat intake. The Soybean plant, edamame is also a good low-fat protein source.
2.) Spelt And Teff
Ancient grains like spelt (how long does spelt last?) and teff give up to 11 grams of protein in a cooked cup. Both spelt and teff are good vegan sources of protein and sources of complex carbs and fiber along with magnesium, manganese, and phosphorus. Versatile in their use, these ancient grains are great made as polentas (how long do polenta last?) and risottos.
3.) Spirulina
A vegetarian nutritional powerhouse is this blue-green alga. It comes as a powder of which a tablespoon gives you 4 grams of complete protein. It also provides more than 40% of your daily copper needs too. Spirulina contains essential fatty acids as well as powerful antioxidant and anti-inflammatory properties. Phycocyanin, a pigment found in spirulina is found to have cancer fighting powers. Studies also link spirulina to improved immune system, improved blood glucose levels and cholesterol levels.
4.) Almonds And Pistachios And Walnuts
Nuts are one of the healthiest sources of proteins for a plant-based diet out there. With 20 grams protein in 100 grams of nuts, they pack a punch with essential acids and healthy fats. As a standalone snack, these nuts can be a perfect snack. Add them to smoothies or spread them on toast, nuts are by far the easiest and most complete plant-based protein options and vital sources of proteins for a plant-based diet.
