When looking for alternatives to meat due to environmental or ethical concerns, you can turn to a variety of vegan protein sources. Beans, pulses, whole grains, and nuts are fantastic options to consider.
When we think of protein, usually images of steak or chicken drumsticks come to mind. So if we want to eat less meat, for the sake of the planet's resources or for ethical reasons what can we eat? Do we turn to just meat-like alternatives such as mycoprotein in Quorn products or Beyond Meat burgers? Or do all our meals have to contain Tofu? You'll be pleasantly surprised to learn - as I did when I started to find out more about plant-based diets - there is a vast range of Vegan friendly protein available which not only tastes really good but is also great for the friendly bacteria in our gut, the amazing world of the microbiome (which you'll hear me talking a lot about in future articles).
Good vegan sources of protein are beans, pulses, wholegrains and nuts. Look at this wonderful poster by Simple Happy Kitchen - vegan protein sources – per 100 grams:
Go to simplehappykitchen.com to download this poster and many more! I have the Calcium and Iron Sources posters in my kitchen.
Complete protein foods are those that contain all the essential amino acids; while those missing one or more are termed incomplete proteins. Different foods will vary in the amount and quality of the protein they contain. A balanced combination of protein, complex carbohydrates and good fats supplies the body’s energy needs.
It is important to eat proteins from a variety of sources as this helps the absorption of minerals. Phytic acid (or phytates) is a natural substance found in plants (such as pulses, nuts, seeds and grains) which, if eaten too frequently may inhibit mineral absorption – particularly iron, zinc and calcium. It is recommended that Vegans, Vegetarians (Non-heme iron food sources) and those with low iron levels reduce the phytic acid in foods by soaking, sprouting and fermentation (more about these in further articles). For those who consume meat (therefore heme-iron) there is no concern as iron and zinc are absorbed from meat even with the presence of phytic acid from other foods on your plate. However, phytic acid may also have positive health benefits, such as protection against oxidative damage and insulin resistance.
Zinc is an important mineral as it activates enzymes in the body, is essential for protein synthesis, reduces fatty deposits, balances blood pH and promotes cellular renewal. Nuts, seeds and whole grains contain Zinc.
The Eatwell Guide (commissioned by the UK Government) recommends 12% of daily calories as protein. Protein needs to be balanced throughout the day (not just in the evening meal), along with complex carbohydrates and good fats by being part of every meal and snack eaten. This is particularly important for consistent energy levels and glucose regulation. And for those striving to lose weight, glucose regulation is a key factor - as excess glucose in the blood that is not used for immediate energy needs is stored (by insulin) as glycogen in the liver and muscles and as triglycerides in adipose tissue (body fat). So now you know that it's not just about reducing sugary foods and drinks, but protein lplays in a big part in weight loss too.
Incorporating protein into your meals and snacks alongside carbohydrates and fats is key to achieving a well-rounded diet.For personalised dietary advice, feel free to reach out via email info@fleur-nutrition.com for a complimentary 20 minute phone consultation.
Happy eating!
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