One of the criticisms I’ve often heard of the vegan diet is that it won’t always provide enough protein as only soy beans contain all the essential amino acids. Over the past decade, a vegan diet has become attractive for many following scares such as salmonella in eggs, saturated fats in meat, red and cured meats being linked to cancer, dairy allergies, mad cow disease, the type and quality of feed for the animals, not to mention people’s conscience and the cost of good quality animal protein. So I thought this week I’d take a closer look and see if there is any truth in such statements and offer some advice on how to maintain optimal health on a vegan diet.
Protein
Protein is vital for the correct functioning of our bodies. It provides around 15% of our energy and is required for growth and repair. Our bodies use protein to make haemoglobin which carries oxygen around the body; protein is used to build, maintain and repair bodily tissues; our muscles and organs are made up of protein. Protein is made up of amino acids.
Amino Acids
The protein we eat is broken down into amino acids which are stored in the body and reused to make the thousands of different proteins the body needs. Of the many amino acids, about 20 are very important, 12 of which can be made by the body, but the other 8 must be obtained from the food that we eat. These 8 (some sources quote 9) are known as the essential amino acids.
Sources of Amino Acids
Most fish, meats and eggs contain all the essential amino acids whereas it is believed soy beans (and perhaps quinoa) are the only complete vegetable source. This is really where the criticism stems from. People assumed that at one meal, a vegan would have to eat several foods to get all the amino acids. Research now acknowledges that amino acids are stored in the body and used as and when they are required. So long as a vegan diet contains a wide variety of nuts, seeds, beans, pulses, vegetable protein foods and soya products, then they will be getting all the amino acids they need.
How much is enough?
The easiest way to ensure that you will get all the amino acids you require is to eat a wide variety of the foods mentioned above. Muesli (homemade with a variety of cereals, nuts, seeds and dried fruit), brown rice, multigrain bread, soy yoghurt and soy milk are simple staples. Vegan cooking doesn’t have to be boring. Many Middle Eastern, African and Asian recipes are delicious, nutritious and vegan. Invest in a copy of the World Food Cafe by Chris & Carolyn Caldicott and soon you will find yourself relying less on meat.
Protein deficiency is rare and more likely in those who eat high levels of junk food or have an eating disorder, vegan or otherwise.