Essential Amino Acids in Vegan Protein: Meeting Nutritional Requirements
Being vegan in a meat obsessed world is not as easy as it seems. You don't have enough choices on the menu. You struggle to buy products at the grocery store. Sometimes you don't even know whether the products you use are 100% vegan or not. And if you need a good source of protein in your diet, you must be wondering where to find the best vegan options.
The truth is: the world has evolved a lot in the past couple of years. Plant based protein has become increasingly popular amongst health conscious people. Plant-based proteins are beneficial as they contain a healthy dosage of fiber and protein and can help you optimize our health as well.
Not just that, there are several food sources where you can optimize your protein intake from. We will be telling you all about that in today’s post. So keep reading to find out.
Combining Sources Of Protein
If you want to obtain all essential amino acids in your diet, make sure you consume a variety of protein rich foods throughout the day. This will help you increase your intake of essential amino acids and keep your body healthy and fit. Some of the best examples of protein include chickpeas, lentils, beans, etc. If you want to increase your intake, consider grains like oats, rice, quinoa that contain the goodness of methionine. By these on a daily basis, you will be able to create a proper protein profile and supply your body with the right nutrients.
Best Vegan Sources Of Amino Acids
One of the most popular superfoods, quinoa is known for its impressive amino acid problem. It contains all important amino acids and is considered to be an excellent source of protein. Quinoa is also very versatile and can be added to your meals, especially salads, soups and side dishes. You can expect them to contribute to overall health and may help reduce the risk of chronic diseases, such as heart diseases and cancer.
Soy protein is highly digestible and contains all the essential amino acids in the right proportions. It can reduce the risk of cardiovascular diseases, improve digestive health, manage calorie intake and improve overall health. You can add soy to your stir-fries and salads. They can be used in wraps and sandwiches, edamame, or as a substitute for cream cheese or butter on toasted butter or bagels.
Seeds and Nuts
Nuts and seeds aren't just excellent sources of healthy fats but can also improve your amino acid intake. Even though they don't provide all the amino acids, they give you a good balance when you combine them with other plant based proteins. Almonds and pumpkin seeds for example contain healthy amounts of methionine whereas chia and hemp seeds contain lysine. To maximize on your seeds and nuts intake, include them in your shakes and snacks.
How Can You Meet Your Requirements Through Meal Planning?
Try Various Recipes
You don't need to have the same stir fried vegetables everyday. Feel free to explore with cuisines like Asian, Mexican, Indian and Mediterranean. You can also incorporate other plant based sources. Feel free to experiment with quinoa salads, tacos, lentil curries, etc. And make sure to add spices, herbs and additional seasonings to boost the taste which will make your meals a lot more tasty and enjoyable.
Maintain Nutrient Density
Always include a variety of vegetables and fruits to maintain a good profile of nutrients. Try whole foods instead of going for over processed alternatives. Whole foods are usually nutrient dense which give you a broader range of essential amino acids. You can also consider fortified EAA supplements and foods to meet your nutritional needs, especially if you have specific dietary restrictions.
Always Use The Right Combination
This is something you can do to get maximum results. Combine your grains and legumes to get enough amino acids. Combine rice with lentils or bread with hummus to get the best taste. You can also add seeds to your smoothies to maximize on the protein content and get enough amino acids. Include other soy based products like edamame, tempeh and tofu to get all the protein sources required in your every day diet.
Getting a healthy intake of amino acids in your vegan diet is possible if you follow the tips and suggestions mentioned above. When you combine complementary protein sources like nuts, seeds, soy protein and quinoa, you will be able to get the necessary nutrients and balance your health. However, if you need to take extra supplements, make sure to speak to an expert who will be able to give you constructive advice on what approaches you can take to get EAA in your daily diet.
What sources of protein do you trust for daily intake? Let us know in the comments.