Vegan Diet: Effects of protein deficiency
Where do you get your protein? Do you get enough to prevent deficiencies? These are some of the common questions you’re likely to encounter if following a vegan diet. Is protein that important? And why?
In this post, I’m going to take you through the different benefits of protein, signs that your body could be running low, and the best vegan protein sources to incorporate into your diet daily.
What is protein, and why do you need it?
Protein is an essential nutrient present in every cell within the body. It’s a vital building block for muscles, skin, cartilage, blood, and bones.
For your body to build and repair tissues, you need proteins. The hormones, enzymes, and other body chemicals within your body also require protein. It promotes growth and development in pregnant women, children, and teenagers. It also protects your body from bacteria and viruses.
Protein is made up of different amino acids (there are 20 different types) arranged in different sequences, and it’s these amino acids that determine the various roles protein has to play.
How can you tell you’re protein deficient?
Just like fat, protein is a macronutrient, meaning the body requires huge amounts of it. But unlike fats, the body cannot store protein, which is a disadvantage since you lack a reservoir in case a need arises. That’s why running into deficiencies is so easy, and daily supplementation is the only way to keep with your daily requirements.
If you feel you’re not getting enough of it, here are the signs and symptoms to watch out for:
Loss of muscle mass
A considerable portion of protein is stored within the muscles. When you eat too little protein, the body will take protein from the skeletal muscles for essential body processes causing you to lose muscle mass.
Protein is essential for muscle maintenance and growth. This makes muscle loss the first sign of protein deficiency.
Skin, hair and nail issues
Another noticeable sign of protein inadequacies includes fading of hair color, hair thinning, and hair loss, brittle nails, and skin pigmentation.
This is especially common in children, a condition known as kwashiorkor.
Increased risk of infections
Protein plays a significant role in promoting a robust immune system, and eating too little can put you at risk of infections such as common cold.
Unexplained hunger
Having enough protein with each meal will keep you full for longer, reducing your appetite to eat more or keep snacking.
Increased risk of bone fractures.
Protein increases bone density and strength. So, deficiencies can result in weak bones often prone to fracture easily.
Best vegan sources for vegans
People often associate animal products as the only source of protein, a reason why most people will ask you about your protein sources in case you’re vegan.
Well, a vegan diet can provide just as much, and here are the best sources to include in your daily meals.
Lentils
Lentils are one of the best sources of proteins for both vegans and non-vegans, with 18 grams per cooked cup.
They are also high in manganese, folate, iron, and in dietary fiber, which has been shown to offer prebiotic benefits, helping feed your good gut bacteria.
You can use lentils in different dishes such as soups, stews, and salads.
Chickpeas and beans
Chickpeas and a good variety of beans such as black, pinto, and kidney beans are a great source of protein.
Chickpeas and beans contain approximately 18 grams of protein per cooked cup.
They are also a good source of potassium, manganese, iron, folate, complex carbohydrate, and fiber.
Additionally, different studies have shown that legumes such as beans can help lower cholesterol, reduce belly fat, control blood sugar, and reduce high blood pressure.
Enjoy your chickpeas as hummus dip or toss them in salads or any other way you may prefer.
Nutritional yeast
Nutritional yeast is well known among vegans, as an excellent source of B12. However, this yellow powder or flakes is far more than that. It’s a complete source of protein with only an ounce providing you 7 grams of fiber and 14 grams of protein.
Enjoy it as a savory topping for different dishes such as pasta.
Hempseed
Hempseed is another excellent source of complete protein with a single once containing 10 grams of protein (28 grams), which is 50% more than flaxseeds and chia seeds.
Hempseed is also rich in calcium, zinc, iron, magnesium, and omega-3 fatty acids.
Enjoy this nutritious seed by sprinkling it on your smoothies, dressings, cereal bowl, or in protein bars.
Oats
Oats are such a typical breakfast for many. But did you know that ½ a cup of oats contains about 6 grams of protein and the right amount of fiber?
Oats also contain zinc, phosphorus, folate, and magnesium.
Made from organic sprouted legumes and grains, two slices of Ezekiel bread contains about 8 grams of protein.
Recommended food Categories for vegans
The American dietary guidelines recommend different percentages for different food categories.
The recommended daily intake for protein is 0.8 grams per body weight or 0.36 grams per pound.
That of carbohydrates is 45-65 percent of the total calorie intake per day, which is between 225 – 325 grams of carbs per day.
Take note that not all carbohydrates are good for you. Carbohydrates are generally categorized into complex carbohydrates and simple carbohydrates. Complex carbs are whole non-processed such as in starchy foods. They are high in nutrients and fiber beneficial to the body. Simple carbohydrates are those that have been processed and have sugar added to them. These sugars include table sugar, fruit juice concentrate, high-fructose corn syrup, glucose, fructose, and sucrose.
Some of the simple carbohydrate foods to avoid include soda, fruit juice concentrates, cookies, and cakes.
Fat is another essential food category with a daily recommendation of 20-35% of total calories, which is approximately 44-77 grams of fat per day for someone with a daily intake of 2000 calories.
Nuts and seeds, olive oil, coconut oil, almond oil, and coconut oil are the best oils for vegans.
Carbohydrates, fats, and protein are macronutrients, meaning the body needs them in large amounts for different body processes. However, with so much conflicting information on the sources of proteins, it’s essential to be informed that there’s a variety of protein in plant foods that you don’t even require a compliment just because you’re on a vegan diet.