As shown by the results of the research presented by “Rniewemy”, more than half of the surveyed Poles (54%) believed that physically active people should not be on a vegan diet. In addition, Poles would reach for vegetable products more often if they were wholesome (40%). In view of the above results, indicating a lack of basic knowledge in the subject, education in balancing meatless diets, especially in terms of proteins, seems to be essential.

The role of protein in the body

Protein is a key component of the diet of each of us. It performs a number of functions in the body. Among other things, it belongs to the building blocks of all tissues of the body. Protein is essential for the development and growth of young organisms. It is part of many enzyme systems, taking part in the regulation of metabolic processes. In addition, it performs transport functions and participates in the processes of cellular immunity and regeneration of damaged tissues.

Although the main source of protein in traditional diets is meat, well-planned plant-based diets also meet the need for this macronutrient, providing all the amino acids you need. Types of vegetarian diets that allow the consumption of dairy products and eggs usually provide an adequate supply of complete protein throughout the day. In vegans, providing this macronutrient is more difficult, but not impossible! It only requires adequate knowledge about the optimal selection of food products.

Vegetable protein versus animal protein

The nutritional value of proteins depends on the content and mutual proportions of exogenous amino acids, as well as their digestibility. Exogenous amino acids are called those that cannot be synthesized in the body and must be supplied with food every day. These include: phenylalanine, isoleucine, lysine, methionine, tryptophan, valine, leucine and threonine. The exogenous amino acid that is present in the product in the lowest amount relative to the reference protein (egg protein) is called a limiting amino acid.

Animal protein (meat, eggs, poultry, fish and dairy products) is classified as a protein with high nutritional value. It contains all the necessary amino acids in proportions that allow their maximum use in the synthesis of body proteins. The protein with the greatest nutritional value is considered to be chicken egg white, since its amino acid composition is most similar to the composition of body proteins. They are referred to as the reference protein.

Vegetable proteins do not always contain the right amount of exogenous amino acids. Of these proteins, the greatest nutritional value is characterized by protein of seeds of legumes, and in particular soy. Legumes are characterized by a high content of this macronutrient (21-25%) and are the main source of lysine in the plant diet.

The best plant-based sources of protein

Despite the fact that animal products are the best source of protein, consuming only plant products also we are able to supply all exogenous amino acids. Thanks to the variety of products consumed and their proper combination, we can replenish the missing amino acids and create a balanced meal that will contain a complete set of amino acids. For example, cereal products low in lysine (e.g. millet) should be combined with legume seeds, which are a rich source of this amino acid. Products from different groups do not need to be consumed in one meal, it is enough that we will deliver them in one day.

The content of protein and selected amino acids in plant products

summary

A vegetarian or vegan diet does not have to be deficient in protein! Properly balanced allows you to obtain all the necessary amino acids, which is why it will also work for people who train strength. However, we must carefully define what to eat and what foods to combine with each other. This way of feeding, in addition to providing the right amount of protein, It also often prompts you to broaden your culinary horizons.

Bibliography:

1. We Plant Report: Attitudes Towards Plant-Based Diets In The Context Of Health And Physical Activity; 2022
2. American Dietetic Association; Dietitians of Canada. Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets. J Am Diet Assoc 2003; 103 (6) :748-65
3. https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf
4. Table: based on USDA (4/28/2022)