Are vegans at risk to lack adequate protein quantity and quality? (scientific evaluation)
While ovo lacto vegetarians usually have adequate protein supply through the remaining protein sources from eggs and milk, the protein intake is critically evaluated in a vegan diet [Clarys et al, 2014].
For vegans, the same recommendations apply for protein intake as for omnivores. However, in the case of a vegan diet, sufficient nutritional knowledge and planning are needed to ensure adequate protein supply. On the one hand, the protein quantity has to be satisfied and, on the other hand, the protein quality must be largely optimized [Marsh et al., 2012].
Animal protein provides protein of high biological value while plant protein except for e.g. soy, quinoa and amaranth have one or more essential amino acids only in small amounts. For example, the lysine content in cereals is low and therefore a limiting factor for the protein usability of cereals and cereal products. It is therefore recommended to consume several different plant protein sources throughout the day in order to improve protein quality. For this purpose, vegans are expected to cover the protein requirements for the following foods: legumes (e.g. soybeans, chickpeas, lentils, kidney beans), whole grain cereals (e.g. brown rice, buckwheat, quinoa, amaranth), soy products (e.g. soy milk, soy yoghurt, tofu) and nuts and seeds [Marsh et al., 2012].
As can be seen in the table, vegans particularly benefit from the combination of cereals and legumes. This results, in part, in a higher biological value than cereals and legumes consumed isolated [Day, 2013].
| Protein source | Biological value |
|---|---|
| Wheat | 0.42 |
| Gluten | 0.25 |
| Rice | 0.47 |
| Corn | 0.46 |
| Millet | 0.20 - 0.30 |
| Soy protein isolate | 1.00 |
| Pea protein isolate | 0.73 |
| Chickpeas | 0.73 |
| Wheat flour + Pea protein | 0.82 |
| Wheat flour + Soy protein | 0.72 |
| Rice + Peas | 1.00 |
Biological value of different plant protein sources and combinations [modified by Day, 2013]
Literature
Clarys P, Deliens T, Huybrechts I, Deriemaeker P, Vanaelst B, De Keyzer W, Hebbelinck M, Mullie P. Comparison of Nutritional Quality of the Vegan, Vegetarian, Semi-Vegetarian, Pesco-Vegetarian and Omnivorous Diet. Nutrients 2014:6;1318-1332.
Marsh KA, Munn EA, Baines SK. Protein and vegetarian diets. MJA Open 2012;1:7–10.
Day L. Proteins from land plants – Potential resources for human nutrition and food security. Trends in Food Science & Technology 2013:32;25–42.
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Good information. But I think there's very little protein in vegetarian food.
Asians eat too much vegetarian food, so we find their bodies skinny.
While Americans and Europeans eat animal food and meat, that's why we find their bodies so big.
Thank you for your comment @yagoub! :)
The amount of protein in plant products is not that high as in animal products. But you have to keep in mind that a normal human only needs 0.8 grams of protein per kilogram of bodyweight per day. This is not that difficult to achieve on a vegan or vegetarian diet. Many people underestimate the amount of protein in plant products. If you add up the protein amount for every food you eat in a day, you will see that it is possible. A vegan diet needs knowledge and planning as I said. On that condition, there is no reason to be afraid of any lack of protein in a vegan diet.
You are right with that. Asians that migrated to America show taller and bigger offsprings. According to scientists, nutrition and other factors of environment could be the cause of this.
Most people who eat meat in the hopes to get more protein often forget to ask where that animal got his protein from.
Useful table for real food sources. Out of curiosity, could vegans simply supplement with protein powder in their smoothies in the long run?
Thank you @foodie.warrior! :)
Absolutely! I would recommend soy protein or a combination of rice and pea protein to get the best protein quality. :) But any protein powder works fine. Especially, if you try your best to get other sources of plant protein into your diet throughout the day.
Some people are afraid of protein powders. In my opinion, it is a food as flour. Extracted from the original plant and then concentrated to get a nutritious product. So there is no need to be afraid. It is a convenient way to get more protein into your diet. Vegans can benefit from this if they have a hard time to achieve their protein recommendation. :)
I loved how you described protein powder as a kind of 'flour'. I think most of the fear is derived from the flavour of the protein shakes people drink when they don't add any other fruits, cocoa powder, etc. to enhance the taste.
Still, your description sounds so poetic! =DD You really know your stuff and are passionate about it. Keep it up, girlie! =D
Wow, what a nice comment @foodie.warrior! I'm thrilled that you like my opinion. And you're totally right with the aspect of flavour when it comes to protein powders. Fortunately, there are now unflavoured options available.
Thank you! I'm completely honoured by your words. This means so much to me. :)
You're welcome! Keep steeming, girlie! =))
I feel like this post is a little bit limited and could have been expanded upon better in regards to protein sources in a vegan diet (which is nearly every plant food). Yes protein is important (for everyone regardless of diet) but it really shouldn't be an issue if you are eating enough, which is really the bigger issue people face when going vegan - slightly bigger portion sizes/better meal construction are the answer to this of course.
Thank you for your thoughtful comment @richonplants. I understand your opinion and critic!