Vegetable proteins - Foods that replace the nutritional intake from animal protein

Proteins are vital components, which are the basis of body functions. Proteins support the health of the skin, develop muscles, strengthen the internal organs and, most importantly, support the antibodies that the immune system needs in the fight against diseases.

Protein deficiency manifests itself through states of exhaustion, irritability, permanent hunger, weakened immunity, etc. If you want to give up meat or turn to a vegan diet, then vegetable proteins are ideal for the optimal functioning of the body.

Vegans and vegetarians already know the benefits of vegan proteins. For those who are thinking of making major changes in their diet, most of the questions are of the type: ''What are the main sources of vegetable proteins?'', ''What risks does giving up animal protein involve?'', ''I expose myself protein deficiency by adopting a plant-based diet?''. These, plus many others, find their answers in the following article.

Contents:

1. Vegetable proteins, the secret of longevity and the shield of chronic diseases

2. Vegan protein - Does excess animal protein increase the mortality rate?

3. Vegan proteins - List of common nutrients with meat sources

1. Vegetable proteins, the secret of longevity and the shield of chronic diseases

Proteins are part of the human body. The muscular structure, bone system, internal organs, hair and skin "function" on the basis of proteins. The body cannot produce protein, so the main source is the food you eat. When proteins reach the body, they are transformed into essential amino acids for the metabolic process.

What are these amino acids so indispensable to the good functioning of the body? Leucine, isoleucine, lysine, methionine, phenyl-alanine, histidine, valine, tryptophan and threonine.

How does a diet based on vegetable proteins manage to feed the immune system with all the necessary amino acids? 

Studies in the field of nutrition have shown that the highest intake of amino acids is present in the following vegetable foods: peas, rice, soybeans, beans, lentils and cereals. Moreover, vegetable protein offers an additional benefit that animal proteins do not have, namely: antioxidants, phytonutrients and fibers that stimulate the digestive system. Statistics show that people who follow a vegan diet benefit from cholesterol and blood pressure within normal parameters.

Of course, animal proteins are complete sources of amino acids, so excluding meat from the diet is not encouraged. However, the advantages of animal proteins come with cholesterol problems and a body mass index above the limits recommended by doctors.

Another risk to which the body is exposed after consuming meat concerns the high content of additional hormones, antibiotics, bacteria and parasites - elements present in meat foods. Animal proteins affect the functioning of the digestive system, which endangers the health of the liver. Also, by exposing the meat to the high temperatures specific to the cooking process, the protein content drops significantly. The processed meat found in cream puffs, sausages or hamburgers is as delicious as it is harmful. These are rich sources of sodium, salt and nitrates. Salt is used in dangerously large quantities to preserve the product's validity for as long as possible. Studies also indicate the role of nitrates in the formation of tumors and the occurrence of cancer.

''Then what should we eat from now on?'' ', ask most meat consumers who discover the risks behind the diet based on animal proteins. Even if you love meat dishes, you still need to make small changes in the structure of your diet. With age, the diet must be adapted to the changes that occur in the body. Big results start with small steps. If you are among those who eat meat-based meals, then don't suggest that you fill your pantry with greens tomorrow, because you won't be able to give up your old habits right away. Balance is the key to healthy diets. Propose that starting tomorrow you replace one of the meals with plant-based proteins.

So, give the vegan diet a chance and prepare diversified recipes with seeds, nuts, lentils, quinoa, beans, rice or peas. Follow the plant-based diet and notice the changes that occur at the mental and digestive level, but also on the body mass and daily energy level. For example, lentils feed your body with a rich supply of protein, iron and fiber. Beans and peas contain folate and zinc - both of which are crucial in cell growth, especially in the case of performance athletes or people who make sustained physical effort.

Vegan protein, more nutritious than animal protein? What nutrition specialists say

Vegan protein can be the answer to many of your questions related to your physical and mental state, in general. You will be surprised by a high level of energy, a restful sleep, but also by the absence of bloating and inexplicable physical exhaustion that you experienced before the new diet.

Did you know that vegan protein is more filling than animal protein? It may seem hard to believe that a plant-based meal keeps you full longer than a portion of cooked meat. But that's how things are in reality. The experts immediately came up with a convincing explanation for any skeptic. Vegan proteins have a higher natural fiber content than animal proteins. Fibers control the appetite and stimulate the functioning of the digestive system.

Nutritionists are of the opinion that people who have adopted a vegan or vegetarian diet are "rewarded" with iron health in the intestine. The intake of plants supports the optimal level of the intestinal microbiome. Through this process, states of fatigue, anxiety or depression are mitigated. At the same time, intestinal health decreases the risk of autoimmune diseases or various skin problems.

Vegan proteins, solution for cleaning the internal organs

Do you want a long, healthy life and a look like in your 20s? Nothing easier! 

Fill your body with healthy choices and keep diseases at bay and delay the first signs of aging. As previously specified, vegan proteins are rich in antioxidants, which fuel the process of eliminating toxins, leaving the body clean and airy. The link between natural proteins and longevity is not a myth. The studies carried out in the field of nutrition support this concept. Plants have an extremely high nutritional value, which helps to detoxify the intestine and reduce the risk of cardiovascular diseases and cancer.

Eating meat-based foods means punishing your body by making choices of dubious quality. Antibiotics and even hormones are added to animal meat, which you also consume daily. Meat is also a breeding ground for various types of bacteria that cause serious diseases, including salmonella.

Researchers have demonstrated over time the correlation between those who reduced meat consumption and a life free of health problems and even extended by up to 15 years.

The studies carried out on meat consumers and vegetarians emphasized the fact that the latter had a 50% lower chance of developing cancer and a 30% lower risk of heart disease. The value of approximately 200 mg/dcl is the normal limit for the cholesterol level. People diagnosed with a cholesterol limit higher than 240 mg/dcl are prone to problems such as hypertension, obesity, heart attack or even death. From this point of view, animal proteins are the biggest enemies of the body, given the high concentration of saturated fats. They block the function by which the liver metabolizes cholesterol.

At the opposite pole, vegetable proteins are low in cholesterol and rich in unsaturated fats that protect heart health.

2. Vegan protein - Does excess animal protein increase the mortality rate?

Did you know that plants have up to 6 times more antioxidants than animal proteins?  

Antioxidants combat the risks of blood clot formation, reduce inflammation and block the deposition of fat layers on the walls of blood vessels. Vegan protein saves you from the risks related to food poisoning. Expired meat or beef or chicken containing E.coli or salmonella are the main ones responsible for the numerous cases of food poisoning.

It may seem hard to believe, but consuming too much protein puts your health at risk. "Carnivores", i.e. those who adore meals rich in meats cooked in any way, provide the body with proteins that exceed the necessary dose. This excess reduces the density of the bone system. Moreover, excessive meat eaters are much more exposed than vegetarians to the development of gall bladder stones.

This danger is frequently encountered in diets based on meat, because this food includes large amounts of fats, cholesterol and unhealthy carbohydrates that develop stones in the gallbladder. This harmful trio attacks all vital organs, and the brain is no exception. A diet based on a high content of vitamin E, folate, or antioxidants from vegetable proteins protects the brain from Alzheimer's disease, dementia or other cognitive disorders.

3. Vegan proteins - List of common nutrients with meat sources

The taste of meat is irreplaceable, but the recipes prepared with vegan proteins are filling, always different and offer a unique flavor. It all depends on how you choose to prepare them. Burgers, meatballs, stews, cream soups or pastries.

These are just some of the most popular examples that turn vegetable meals into a treat for the senses. A portion of 100 g of lentils enriches the body with 10 g of proteins, including: iron, zinc, or potassium. A plate of 200 g of chickpeas means 14 g of nutrients. Beans are the key element for healthy digestion and a normal cholesterol level.

The list of vegetable proteins continues with the popular mushrooms that compete with the flavor of meat. The difference is made by the content of selenium and iron, which a portion of mushrooms provides. Mushrooms and soybeans far exceed the nutritional value of meat, they reduce cholesterol levels, cardiovascular diseases and cancer, due to the low level of fats and carbohydrates. Chia seeds are rich in Omega-3, calcium, manganese, phosphorus and calcium.

Did you know that a simple snack based on chia helps you have a restful sleep? Valuable vegetable proteins for the health of the immune system continue with hemp seeds. Do you remember that at the beginning of the article the list of 9 amino acids that the body receives from animal proteins was specified? Find out that hemp seeds surpass animal proteins in this respect. The abundance of fibers, Omega-3 and Omega-6 create the ideal formula for maintaining hormonal balance.

Quinoa seeds are also a treasure, a complete protein that supports the health of the body at all levels. Quinoa is a key source of zinc, phosphorus, manganese, magnesium and folic acid.

Vegetable or vegan protein powder completes the diet of athletes - Myth or reality? 

Food is the direct source from which you can extract vegetable or vegan proteins. However, if you are sporty or have an active lifestyle, you can stimulate muscle mass and weight loss with the help of vegetable proteins in the form of protein powder. Do you want a harmonious silhouette? Discover rice protein powder with a high content of important amino acids, with a hepatoprotective effect, hypoallergenic and glycemic index stabilizer.

Add soy protein powder to your daily diet, which includes all 9 essential amino acids. Studies have shown that meals that include soy reduce the risk of cancer occurrence or even recurrence. Pea proteins come to the aid of athletes, as well as people with an active lifestyle. The protein from pea powder contributes to the efficient burning of fats and the development of muscle mass.

Hemp powder contains all the essential amino acids that animal proteins also provide. Unlike these, hemp is low in saturated fat or cholesterol. Hemp protein powder provides the body with the necessary addition of Omega-3, tocopherols, polyunsaturated fats and Omega-6, which are vital for maintaining muscle mass. The powder contains the optimal dose of potassium for balancing water and electrolytes in the body.

Before the lease, a brief summary should be made. So, if you reduce or completely give up meat, then where do you get the necessary sources of:

...iron? Hemp seeds, cashews, kale, pumpkin seeds, quinoa, chia, sunflower seeds, raisins.

... protein ? Peas, beans, whole grains, hemp seeds, chia, pumpkin, quinoa, chickpeas, green vegetables.

...zinc? Pumpkin seeds, sesame, hemp, quinoa, sunflower, chickpea, beans, peas.

...calcium? Chia seeds, citrus fruits, figs, kale, almonds, tofu.

A healthy life is directly conditioned by the resources you choose to feed your vital organs. The quality and quantity of food consumed daily are the engine of your body's health and your state of mind. Because when you feel great inside, this is visible on an emotional level. If you select satisfying and simple diets, digestion will be easy, and the energy level will be constant throughout the day. The secret lies in building a lifestyle based on balanced choices and nutrition oriented towards quality and less towards quantity.

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