Protein

Proteins are one of the essential building blocks that help build and repair our body tissues, such as bones, skin, blood and muscles. They make enzymes, hormones and the antibodies of the immune system. Amino acids (AAs) are compounds that, when combined, form the proteins. Our bodies need 20 different AAs for our health and normal functioning. Nine of these are called essential amino acids (EAAs), meaning we can only obtain these from food - our bodies cannot make them.

The conventional view is that only proteins from animal sources provide ‘complete’ proteins and plant based ones don’t, as they are deficient in some EAAs. To achieve a complete AA profile, vegans try to combine grains and legumes, in a ratio of two parts grain to one part legume, eaten in the same or separate meals every day. Nuts and seeds are also sources of plant based proteins.

The latest craze of diets, such as Atkins or Paleo, all insist on large amounts of animal protein for better health. For those severely deficient or frail, small amounts of eggs or meats, cooked slowly over a long period, may be beneficial. However, large amounts of such proteins will increase the risks of conditions such as heart disease or even cancer. For most vegans, their protein requirements can be satisfied by meals based on whole-grain. The only drawback of such diets that we should be aware of is vitamin B12 deficiency. Vegans cannot rely on plant-based B12 sources. They will almost certainly need vitamin B12 supplements unless they eat some animal-based protein occasionally.

Become a flexitarian, meaning eat mostly plant-based foods and adjust your animal-based protein meals according to your individual needs. Initially it will be mainly trial and error, but you will most definitely get to the ultimate eating plan best suited for you. Give it a go.