The Protein Perception:
Almost everyone knows that proteins are very important for the human body, as they are a great source of energy & metabolism regulation. However, for most people, the generic perception about proteins is, ‘Yes, proteins are great for the body, that’s all. Meats, Fish & Eggs have always been acknowledged as the only richest source & best form of protein, which is undoubtedly true. However, with the updating of the latest nutritional information, this mindset is getting influenced positively & changing significantly.
Today parallel Vegan options like Spirulina, Soya, Cheese, Nuts, Oats, Lentils, Beans, etc are considered powerful opponents to challenge the dominance of Meat, Chicken, Fish & Eggs in the dietary domain. While these options are surely good, there are still several limitations & misconceptions which still need to be clarified & understood while deciding diet plans for various requirements.
The Vegan Benefits:
When it comes to fitness goals like Physical Fitness, Weight Loss, BMI Management, Cardiac Health, Cholesterol Management, Cancer Prevention, UTI Prevention capsule, etc, Vegan supplements surely do score. It is well confirmed now, that individuals having a higher Vegan element in their diet have lower BMIs than their Non-Vegan counterparts. Not only this, the issues of pain in arthritic conditions are also relatively lesser in Vegans. In addition, the levels of Cholesterol have been found to be much lesser in Vegans thereby offering better cardiac benefits & sleeker heart health. There is also strong evidence suggesting lower Cancer risk in the Vegan population. Due to these undeniable benefits, there is a considerable recommendation from various health and wellness organizations to increase the Vegan content in the daily diet.
Vegan Proteins & Essential Amino Acids- The Dieticians Perspective
When it comes to proteins, the primary core constituent is a chain of components known as Amino Acids. There is a set of 20 Amino Acids, that the body uses to build & store protein. Out of these 20, there are 9 of these known as ‘Essential Amino Acids. These 9 Essential Amino Acids cannot be produced by the body & therefore these need to be sourced externally via our diet. The balance 11 ‘Non-Essential Amino Acids’ can be created from these 9 by the human body.
Non-Vegetarian Food contains all 9 Essential Amino Acids in sufficient quantity, however, Vegan food needs a balance of various sources to get the complete quota of these Essential amino Acids for the body’s protein requirement. Hence the disparity in preferences.
However, this disparity can be easily bridged if you have a balanced & mixed Vegan Diet, which is a combination of rich & safe supplements like Spirulina, Nuts, Dairy Products like Cheese, green vegetables & fruits.
Vegan Diet. The Nutritional Confusion
While both Meat & Poultry Products have an advantage in terms of their complete nutritional content & value, the Vegan options are also strong & serious nutritional contenders. Let us have a bird’s eyes view of these supplements:
Being a complete protein, Spirulina is definitely a serious nutritional powerhouse. Safe up to a dose of 10 Grams daily (20 Tablets of 500 MG), Spirulina contains all the essential amino acids that your body needs. In addition, it is also loaded adequately with Omega 3 & Omega 6 fatty acids. It doesn’t stop here as it is loaded with Vitamins A, B, C, and E & is also a very rich source of Iron, which is much more than Spinach & Calcium. With an overall protein content of almost 70%, Spirulina is a 100% Vegan protein supplement.
However, since its cultivation requires a very stringent controlled environment, you must ensure your Spirulina Brand is 100% Organic & Pure. No wonder Spirulina is also being considered as a food for Astronauts for space travel by none other than NASA. Being very safe, it is also preferred & known as a ‘Superfood of Celebrities’ & can be easily combined with health drinks & smoothies being tasteless & odorless.
Soya, Soya Products & Soy Milk:
Preferred being a ‘Mock Meat’ due to its look & taste when cooked, Soya is another well-known source of Vegan Protein. Products like Tofu, tempeh, etc are made from Soya. It is also a rich source of Protein. However Soya is known to cause a lot of allergies in humans & most Soya products are rich in Gluten, which causes limitations in its usage. Nevertheless, Soya does have a good space as a Vegan Protein source. However, it is not very rich in micronutrients like B12, etc, due to which fortified Soya varieties should be preferred, especially in Soya Milk.
Oats & Oat Meals:
Oats are a very well-preferred food due to their balanced content of both protein & fiber. However, the protein content in Oats is not considered a ‘Quality Protein’ unlike other sources like Spirulina. Oats can however be combined with other food in various permutations & combinations for making different varieties of foods & bakery items for consumption.
Nuts & Other Seeds:
Nuts, Seeds & Dry Fruits are a great source of high-quality proteins, healthy fats, trace minerals, micronutrients, iron, calcium, and phosphorus. They do not allow stuffing & are a great power pack of concentrated energy. However, their nutritional value remains intact & rich only till the time they have not roasted, been exposed to high temperatures, or processed. Even options like Peanut Butter or Almond Butter are great sources of energy. However, their supplementation with preservatives & stabilizers like Salt, Sugar, or Oils added by many available brands spoils the nutritional value of such wonderful supplements.
Lentils, Fruits, Vegetables, Beans:
These are all great options for your healthy & balanced diet. Not only are these rich in proteins & other nutritional elements, but these are also great options to bring a lot of variety & color to usually, ‘Dumb & Bland Diet Schedules’. An endless variant of all of these can help you add so much flair & excitement to your dietary objectives. Include plenty of all of these to create a perfect balance of fiber & nutrition.
The Nutritional Chaos. What To Do?
Diet schedules work only if they adhere to long term. These therefore can be very boring at times, as nutritionists generally focus only on the nutritional value & calorie count. However, any sensible Dietician will give you a variety of fitness food options to ensure long-term compliance & adherence. With so many options available today on both Non-Vegetarian & Vegetarian front, it is best to mix & match both Vegan & Non-Vegan alternatives based on your taste, preference & schedule.
At the same time, it is always great to add an extra element of Protein in all elements of your breakfast, lunch, dinner, or snack times rather than a one-time protein stuffing. You can buy Organic & Pure Herbal Products online based on your lifestyle & fitness objectives. Mixing & matching all these options will make you look forward to the next day & experiment with your food, besides keeping you supercharged & energetic the entire day.
Stay Healthy, Stay Happy.