{"id":565552,"date":"2021-02-04t14:38:26","date_gmt":"2021-02-04t19:38:26","guid":{"rendered":"\/\/www.digitopmedia.com\/?p=565552"},"modified":"2021-02-08t12:26:33","modified_gmt":"2021-02-08t17:26:33","slug":"complete-guide-to-vegetarian-protein-sources","status":"publish","type":"post","link":"\/\/www.digitopmedia.com\/complete-guide-to-vegetarian-protein-sources\/","title":{"rendered":"complete guide to vegetarian protein sources"},"content":{"rendered":"

there has been a significant rise in the popularity of plant-based diets in the last decade. many vegans and vegetarians remember when the most exciting plant-based option on the menu was a side of fries. with an increase in concern for the environment and modern studies on the benefits of plant-based proteins, this industry has grown to meet the increasing demand.<\/p>\n

while it can still be daunting to dive into the world of vegetarian foods, it is much easier to find coherent advice. not only has the amount of available food increased exponentially, but studies and information about plant-based diets have also become more frequent and readily available. it is now much simpler to create delicious meals full of vegetarian protein and nutrients than it was even a decade ago.<\/p>\n

\"plant-based<\/p>\n

a brief history of plant-based diets<\/h2>\n

though veganism might seem like a new trend, it has been around for centuries. the act of vegetarianism dates back thousands of years.<\/p>\n

pythagoras and socrates are two of the first documented vegetarians. pythagoras was a greek philosopher and mathematician who lived around 500 b.c.e. he was an advocate for \u2018benevolence among all creatures.\u2019 socrates, circa 470 b.c.e., was also a famous greek philosopher known exclusively through two of his students, plato and xenophon. several eastern religions have adopted plant-based diets for hundreds of years, and hinduism, jainism, and buddhism is the most well known.<\/p>\n

the first vegetarian society was developed in england in 1847, and an american one followed three years later. the term \u2018vegan\u2019 wasn\u2019t coined until 1944. donald watson used it to differentiate between those who ate dairy products and those who abstained.<\/p>\n

three months after creating the vegan society newsletter, watson had 25 subscribers. when he died in 2005, at the age of 95, there were over 250,000 vegans in britain and two million more in the united states.<\/p>\n

in recent years, there has been a surge of commercially available alternative \u2018meats,\u2019 \u2018milk,\u2019 and \u2018cheeses\u2019 to meet the demands of the growing plant-based population. as of 2020, the vegan or plant-based meat market has grown into an industry worth $20 billion, and it keeps rising.<\/p>\n

that’s why it is so easy to incorporate vegan proteins in the weight loss plans from noom<\/strong><\/a>. we love that this program also offers custom meal plans, coaching sessions, daily goal setting, and so much more. make sure to check out the free trial offer<\/strong><\/a> from noom – available for a limited time!<\/strong><\/span><\/p>\n

what is a protein?<\/h2>\n

to understand why protein is so important to health, we need to know what it is made of and how they function.<\/p>\n

protein is one-third of the macronutrient trio alongside fats and carbohydrates. these three components are integral in maintaining healthy, energetic bodies and minds. proteins are found in every muscle, tissue, and fiber in a body, and each human is made up of over ten thousand different proteins.<\/p>\n

the building blocks of these molecules are called amino acids. over twenty amino acids make up a protein, most of which can be manufactured by the body without outside help. the ones that are not already available, and therefore must be obtained through food are called essential amino acids. these nine amino acids include leucine, threonine, valine, methionine, lysine, tryptophan, isoleucine, histidine, and phenylalanine.<\/p>\n

some of these might sound familiar, and others completely foreign, but all are necessary for human development. it is still common to think primarily of meat when protein is mentioned, and that is not without reason. animal proteins contain all nine essential amino acids in one neat package.<\/p>\n

on the surface, that makes it less complicated than combining proteins. in reality, vegetarian proteins are easy to come by, and eating all nine essential amino acids in the day takes no extra thought, assuming a person is eating a well-rounded diet.<\/p>\n

how much protein is enough?<\/h2>\n

the amount of protein an individual needs is dependent on many factors. age, weight, and activity level are significant considerations when looking into macronutrient ratios.<\/p>\n

as research develops, there is more evidence that the amount of protein needed is not a cut and dry percentage but is dependent on what you are pairing it with. ultimately, it doesn\u2019t matter how much protein you are eating if your body isn\u2019t absorbing it properly.<\/p>\n

according to the journal of the international society of sports nutrition<\/em><\/a>, the average suggested minimum protein intake per day for an adult is 0.36g per one pound of body weight. that might be adequate if a person has a perfectly healthy gut with plenty of enzymes to help break down as much protein as possible into something the body can use, according to another study published in jissn<\/em><\/a>.<\/p>\n

it should be noted that many health professionals consider this amount to be too low and that there is substantial evidence that higher protein intake is beneficial to an individual\u2019s overall well being, even for those who are not athletes. someone recovering from illness or injury may need to consume more protein than they would while their bodies were healthy.<\/p>\n

one study published in the human kinetics journals<\/em><\/a> was done between animal protein sources and isolate soy protein, a common vegan protein supplement for athletes. this study revealed no difference in how the body builds muscle mass and strength from either source. both can be broken down readily using enzymes, so the real issue with protein is not whether it is from plants or animals, but if the body has adequate enzymatic health to use what is available efficiently.<\/p>\n

usually, the human body breaks down the amount of protein it needs to build and repair tissue. some of this is decided by stress, which is not always a negative thing. a body under stress, such as a breastfeeding mother, an athlete in training, or someone recovering from illness, breaks down more protein and requires more protein input.<\/p>\n

proteins in the form of enzymes are also responsible for biochemical responses. they promote functions like digestion, muscle contractions, and hormonal messaging. additionally, fibrous proteins provide structure (keratin), strength (collagen), and elasticity (elastin) throughout the body. protein can also supply energy, but fats and carbohydrates are much more efficient sources.<\/p>\n

\"plant-based<\/p>\n

which plant-based foods contain protein?<\/h2>\n

protein is necessary for growth, be it plant or animal. however, many of the planet\u2019s largest mammals have grown very strong on a diet of grass and leaves. for instance, an adult gorilla can bench press up to four thousand pounds, so gorillas don\u2019t lack in protein.<\/p>\n

it turns out that almost every edible thing contains some amount of protein. humans are not ones to graze on hundreds of pounds of grass, though, nor do we have the capability to break down quite as much cellulose as our primate cousins.<\/p>\n

luckily, some options pack a little more of a vegetarian protein punch. following is an incomplete but informative list of vegetarian protein sources that can help develop a well-rounded plant-based diet.<\/p>\n

developing a well-rounded diet can be easier when you have a weight-loss program like noom<\/strong><\/a> in your corner. to try out the exercise tracking tools, custom meal plans, daily goal setting, and 1:1 coaching sessions, make sure to check out the free trial offer<\/strong><\/a> available from noom for a limited time!<\/strong><\/span><\/p>\n

legumes<\/h3>\n

legumes are widely considered one of the best sources of vegetarian protein. they are categorized as plants with pods that contain seeds.<\/p>\n

legumes are common throughout many cultures and countries, and as such, many plant-based staples are made up of these nutrient-dense little seeds. for instance, tempeh, originating in indonesia, and tofu, originating in china, are made from soybeans and are two of the most common proteins in vegan cuisine.<\/p>\n

tempeh is made by fermenting and compressing soybeans and contains 43 grams of protein per cup. for reference, a cup of steak contains about 45 grams of protein, on average. tofu has about 22 grams of protein per cup, depending on its density.<\/p>\n

legumes are generally high in vitamins, minerals, fiber, and most of the nine essential amino acids. methionine is often the missing amino acid but can easily be found in many grains. the simplest and cheapest, and complete vegan protein-packed meal usually contains grains and legumes. below, the protein content is measured per cup of the legume.<\/p>\n