Protein

Protein is one of the macro nutrients. Although it is found in all plants, it is often considered a critical nutrient in the vegan diet because it omits animal protein. In this post you will learn the most important facts about protein and what you can do to get enough of it.

Functions

Proteins and their smallest part the amino acid are an important part of our body. As enzymes, they are essential for the structure of cells and enable regulated reaction processes. In addition, proteins are important as the building material of tissues, in the function of muscles, as antibodies, as peptide hormones, as transmission substances in nerve cells, as transport mediators and systems, as an alternative source of energy in times of hunger, as a source of nitrogen for DNA bases and they play a role in the regulation of water balance and blood clotting.
Proteins are sensitive to heat. They also denature at extreme pH values, in urea and alcohol and other solvents. Therefore, most are destroyed in stomach acid.

Why is protein a critical nutrient?

The human body needs 21 different amino acids to make proteins. Of these, 9 are essential because the body cannot build them itself. 6 are conditionally essential, the body can modify them from the essentials. And 6 are non-essential, the body can form them itself. Because plants do not have an optimal amino acid profile, protein is considered a critical nutrient in vegan diets. In this case, one speaks of biological value, which is used to compare all foods with the protein content of a chicken egg. By simply combining foods, a vegan diet can still provide all the necessary amino acids.

Occurrence

Protein is found in all plants. However, it is found especially in the following foods or food groups:

  • legumes
  • Cereals & pseudocereals
  • Nuts and seeds
  • Dietary yeast
  • freshwater algae
  • Sprouts
  • Green leafy vegetables

Soy stands out here because it has a very high biological value. The protein profiles of grains and legumes complement each other accordingly. If you combine these food groups, you will easily cover your protein needs even on a vegan diet. Vegetable sources of protein are generally healthier than animal sources.

Recommended intake

The recommended intake for adults is 0.8g/kg body weight per day. For vegans, 1g/kg body weight per day is recommended to be on the safe side, as plant protein is less well absorbed. In certain phases of life and in the case of illness there is an increased requirement.

Deficiency

Deficiency is rare in industrialised countries. It is often accompanied by a lack of calories. A short-term deficiency leads to muscle loss. A long-term deficiency can lead to irreversible impairment of physical and mental development. Protein deficiency is common in developing countries. It manifests as marasmus and kwashiorkor.

Supply in Vegans

The average is above the recommended intake. Nevertheless, 11% of men and 15% of women are below it. Although vegans’ protein intake is lower than that of omnivores and vegetarians, they consume enough protein. For vegans, about 11-14% of energy intake is protein; the recommended intake is 9-11%.

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