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High Protein Vegetarian Diet: A Guide To Vegan Nutrition

What’s up with all these “going vegan” trends?

People are more diet conscious now more than ever as reflected by the increased dietary inquiries on the web in recent years. 

And if you’re here, I can bet you’re worried about pursuing a vegetarian diet routine.

  • Is plant protein enough for your body?
  • Does it genuinely help you drop weight without compromising the essential nutrients?
  • Where can I learn more about vegetarian nutrition planning?

Don’t worry, I’ll answer all your questions here including insight on 6 best vegan protein sources as a bonus for you.

Even though vegetarianism has existed since the Pythagoras days, there is a new surge in adopting a plant-based food habit. It is argued to have generated primarily from environmental context, but the contemporary buzz comes from netizens seeking a healthy vegetarian diet that serves best without causing any nutrient deficiencies.

What’s all the hype about?

Vegan, in general, is a term for people who abstain from taking animal-based meals, and heavily dependent on a plant-based diet. This group of people is strict on what they take and solely dependent on plants for their nutrients.

However, the other group- vegetarians, additionally may take up by-products of animal products, as such, eggs, milk and cheese as part of their meal routine.  And this is where they differ from the vegans.  

“In the UK, the reasons cited for being vegetarian commonly include, ethical and ecological reasons; health concerns; sensory and taste preferences; philosophical; cost; family influences; or as a reaction to food safety scares, or the use of antibiotics or growth hormones in meat production”

F. Phillips, Vegetarian nutrition, British Nutrition Foundation, UK Tweet

Veganism or adopting a vegetarian lifestyle has sort of becoming a national phenomenon in the UK with exponential growth in numbers in recent years. 

Isn’t veganism too old school to adopt in this millennia?

Generally, religious and spiritual convictions are the driving force in the South and South-East Asian countries, while animal welfare and environmental preservation concerns have raised over the years, as people are now more educated on the adverse effects of consuming excessive natural resources. 

But this new surge is believed by many is due to the perceived health benefits, and has been a major motivating factor in people following veganism more holistically. 

Vegans Uprising: Did you know?

  • Between 2006 and 2016, the number of vegans in Britain gained a rise of about 350%.
  • The UK launched more vegan products than any nation in 2018.
  • There was almost a 60% increase (168,000) in Veganuary in 2018 from its inception.
  • Between 2016 and 2018, orders of vegan meals grew 388% and they are now fastest-growing takeaway choice in the UK.
  • 10% of British children are vegan or vegetarian, and 44% consumes less meat, dairy, and eggs.

Following a scientific analysis by Harvard Scholars on over 300,000 populates, it was evident that people adopting a plant-based healthy meal were less prone to type-2 Diabetes. 

Green diets contain a high amount of antioxidants and offer control to blood sugar and cholesterol to protect against disease related to obesity. 

It also reduces the chance of heart disease and lowers your blood pressure.  It also may enhance weight loss.

In essence, while reducing the chance to suffer from a fatal disease, it promotes a healthier life.

Eat Vegan, Fix your BMI!

For many folks, the ultimate goal of adopting the vegan diet is shedding a few pounds around the love-handle area. 

According to the American Dietetic Association, vegetarians and vegans have lower cholesterol and Body Mass Index. However, converting to a vegan and expecting just not consuming an animal-based meal is going to work for you is a common misconception.

It is not magic, it doesn’t get you a Brad Pitt Esque abs overnight.

the most common mistake people make on the vegan diet is thinking everything vegan is healthy

-Julie Devinsky, Clinical nutritionist, Mount Sinai Hospital, New York. Tweet

It’s all about knowing the diet that suits you and sticking with it. 

Eat green; that’s all?

Although this widely discussed topic has assured you that going vegetarian is healthy for you, however, certain essential nutrients must be met to ensure your metabolism is working functionally as it’s supposed to. You need proper planning to make sure you consume an adequate amount of rudiments in your vegetarian diet. 

Despite the popular opinion that vegetarianism is a healthy option, there are some areas for concern and careful planning is necessary to ensure that the diet is well balanced

F. Phillips,2005: “Vegetarian Nutrition”, British Nutrition Foundation Tweet

How do I become a vegetarian without compromising on protein?

It is important to understand and have adequate knowledge of what you get when you intake a certain diet. Not to take the fun away from eating food but you don’t really have to compromise your health with savory.

Vegetarian diets contain adequate protein, provided that a variety of foods is consumed

F. Phillips,2005: “Vegetarian Nutrition”, British Nutrition Foundation Tweet

6 Easy Protein Sources for Vegans and Vegetarians

1. Lentils:

Lentils contain a good deal of protein and other important nutrients. Almost 27% per 100 grams. It is very low in saturated fat, cholesterol, and sodium. Also a very good source of dietary fiber, folate, iron, and magnesium. 

2. Chickpeas and Beans:

Chickpeas (19%) and kidney, red, mature beans contain 24% protein per 100 grams. These are excellent sources of fiber, Iron, Phosphorous, Potassium, and Complex Carbohydrates.  They are also great initiators in weight loss diet plan and decreases cholesterol, and deals with lowering blood pressure and sugar. 

In addition to almost 22% per ounce protein, Green beans also cover around 25% of your daily fiber, vitamin A, C, K, thiamine, folate and Manganese requirements.

3. Soy Milk:

It is a great alternative to Cow Milk, also readily available in most places. You can consume it as it is or as a supplement to a variety of cooking recipes.

image by Healthwellnessbeauty

4. Tofu and Tempeh:

These are another product of soybeans, a good resource for protein and the essential amino acid your body needs. Both tempeh and tofu can be consumed through various recipes, such as burgers, soups, and chilis.

 

5. Nuts and Nut produces:

Nuts are rich in fiber and healthy fats. Moreover, they contain about 5 grams of protein per ounce depending on the variants.

 

6. Fruits and Vegetables:

Most vegetables are quite rich in protein along with some essential nutrients. Broccoli, Avocado, Cauliflowers, Tomatoes, Asparagus, Spinach are easily available and highly recommended to be included in your vegetarian diet plan.

While fresh fruits generally have lower protein value than vegetables, consuming Bananas, Guava, Blackberries, and Mulberries can be a good protein supplement diet. 

Sounds great! Where can I learn more about vegetarian diet?

Living the vegan way can be overwhelming at first. Not knowing what you should intake on what basis can lead to malnutrition. 

Getting insights from an expert always helps, be it for your client or for your own dietary routine plan.  There are several online courses that provide you adequate and informative knowledge to help you live better. 

You shouldn’t have to compromise your health for your vegan lifestyle. 

August 19, 2020

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