Vegan Diets Rich in Proteins Vegans typically do not consume animal products to obtain required proteins. Given that meat, eggs, and dairy products can provide vegans with sufficient amounts of proteins, their diets contain significantly less amounts of proteins. 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. Only through an adequate menu can vegans meet the goals of their strict dieting plan. As such, to vegans and vegetarians, getting enough proteins is a major cause of worry. Of all food nutrients, proteins comprise the largest life design element. Our bodies require proteins for the proper development of bones, tissues, digestive enzymes, the absorption of nutrients, muscle building, and hormonal regulation. It is important, then, that one understands what role proteins play in the body and the possible sources of plant proteins while on a vegan diet. 20 amino acids combine to create all types of proteins. Our bodies can manufacture 11 of these proteins where adequate quantities of nitrogen are available. The nine other amino acids that the body cannot synthesize are known as essential amino acids (EAAs). With the body’s inability to synthesise EAAs, they must be supplemented with protein rich foods. Plant foods contain lower amounts of essential amino acids with the exception of soybeans. It is for this reason, that plants are considered inadequate sources of proteins. Accordingly, due to this limitation, vegans need other ways of obtaining proteins.
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Our bodies get vital protein nutrients from the foods we eat and in this way satisfy our protein demand. Excluding soybeans, most plant foods do not contain essential amino acids as found in animal products. Vegan diets consisting of a broad range of plants, however, can provide the various essential amino acids to the body. Plant foods inclusive of soybeans, soy products, lentils, beans, and split peas are excellent sources of plant proteins for vegans. In addition vegans can obtain plant proteins from diets composed of meat derived products, or protein rich foods made from soybeans and wheat gluten made to resemble and taste like meat.
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For vegans, most common grains that provide proteins include rice, corn, wheat, rye, oats, millet, and barley. 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. Well-planned vegan diets help control obesity, prevent, or manage the development of chronic illnesses for example heart disease, cancer, and diabetes. A high protein vegan diet contributes to lowered levels of cholesterol and saturated fats as well as high quantities 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.
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