LA PROTEÍNA:  El dilema de la alimentación a base de plantas, vegetariana y crudivegana parte 1

PROTEIN: The dilemma of plant-based, vegetarian and raw vegan diets part 1

Vegetable proteins

THE PROTEIN

When it comes to the topic of plant-based versus animal-based proteins, many have believed that plant-based proteins are inferior to animal-based proteins, but the reality is that some plant-based proteins can be compared to the best sources of animal protein.

Proteins are made up of amino acids, which are used to form muscles, skin, hair, cartilage and tendons. Proteins also help rebuild tissues, form enzymes and hormones and replace cells.

The human body can produce 11 of the 20 amino acids necessary for its survival. The 9 that it does not produce are called “essential” because they can only be obtained through food. They are:

Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine . So, as long as the protein, whether animal or vegetable, contains the 9 essential amino acids, it is considered a complete protein.

ALLERGIES

Some people develop protein allergies when they consume it daily, either excessively or when they consume protein isolate powders that contain egg, dairy or soy protein.

However, there is a new generation of plant-based superfoods that can help you balance your diet with less animal protein, more plant-based protein, and without compromising your muscle health.

VEGETABLE PROTEIN

Yes, meat and eggs are complete proteins, while legumes (beans, lentils, peas, chickpeas, etc.) and nuts are not. However, humans do not need every single amino acid in every bite of food they eat each day, but rather a little bit of each amino acid in the total for the day. And increasingly, nutritionists are recognizing that plant-based diets contain such a broad profile of amino acids that people who eat this way are practically guaranteed their protein intake without much effort.

On the other hand, no two foods have an identical protein structure. A vegetable protein is usually richer in one or two amino acids and lower in others; when two or more proteins are combined, their amino acids complement each other and form a complete protein as mentioned above .

Based on this principle, here are some super foods that help complete the complete protein requirement.

Hemp Hemp

Although hemp has all 20 amino acids, when comparing the amino acid spectrum of hemp with other protein sources, a high content of Tyrosine and Arginine is detected, as well as Aspartic Acid and Alanine in the same way as soy (both hemp and soy have the highest content of this last amino acid more than any other source).

On the other hand, having all 20 amino acids, it is limited in Lysine , Leucine and L- tryptophan ( that is, its percentage content is not so high), so for it to become a complete protein it needs to be supplemented with a food that contains the amino acids mentioned in this paragraph. Some sources of lysine, for example, are melon, chocolate and pistachios, while watercress, spinach, beets, carrots, celery, alfalfa and broccoli contain tryptophan. Leucine is found in sesame seeds, peanuts and fermented soybeans such as miso. ( 1 )

Chia seeds Chia seeds

These energy sources contain 18 amino acids including those essential for humans.

When ground, chia seeds remain gluten-free and acquire a distinctive nutty flavor. They contain alpha-linolenic acid, an essential omega-3 fatty acid.

Chia seeds contain 18 of the 20 amino acids, including the 9 essential ones, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, L-tryptophan, Valine and Histidine. Those found in the highest concentrations are L-tryptophan and Isoleucine, with limited Lysine .

However, a study I read but could not corroborate announces that the amino acids in chia seeds are not completely well assimilated by the human body, so, while the protein efficiency of chia seeds is confirmed, do not use it as your only source of complete protein.

Spirulina Spirulina

From a qualitative point of view, the amino acids in Spirulina would make it a complete protein. However, within this spectrum, the amino acids considered limited would be Methionine and Cysteine , to say the least. Also, the industrial drying methods used (hot drums) reduce the methionine content by 30% compared to the evaporation system.

Thus, the spectrum of amino acids in Spirulina is quite high and its consumption can be supplemented with foods containing methionine and cysteine ​​to ensure the consumption of complete protein. ( 2 )

Some foods listed by the World's Healthiest Foods as good sources of cysteine ​​and methionine include wheat germ, red peppers, onions, garlic, Brussels sprouts and broccoli.

Moringa Moringa

Few foods are known to contain all 9 essential amino acids like moringa, but the presence of the amino acids and their digestibility levels were more than ideal when compared with WHO, FAO and UN standards for young children.

Of the 18 amino acids it contains, glutamic acid is recorded at the highest levels while the acids in more limited presence were methionine and cysteine .

In the same way as spirulina algae, it must be supplemented with foods that contain the essential acids Methionine and Cysteine ​​to make it complete, among them are spinach, broccoli, garlic, mustard, chestnuts, peas, cauliflower, asparagus, lettuce and okra. ( 3 )

Flax seeds Flax seeds

Its amino acid profile is comparable to that of soy, especially in its high content of arginine and glutamine , both important in preventing heart disease and strengthening the immune system. In addition, its proteins may be useful against fungal infections, high blood pressure, cholesterol, type 2 diabetes and inflammation. ( 4 )

Although they contain essential amino acids, the Lysine content is weak as in quinoa, so, like chia seeds, they cannot be the only source of protein in a plant-based diet.

Foods that complement this ratio: corn, melon, chocolate and pistachios.

Soy Soy

Considered a complete protein, soy contains the entire essential amino acid spectrum, but as we already learned, there are two amino acids that are found in lower levels and they are methionine and lysine , so if you want to consume it, it should be supplemented with foods that contain these two amino acids.

On the other hand, soybeans from the USA and South America are genetically modified to resist glyphosate, so if you want to eat soy, try to get it organic. Fermented organic soybeans, for example, are recommended, including their variations of miso , tempeh and some soy sauces .

Unfermented soy, including fresh, whole, dried soybeans, soy nuts, soy sprouts, soy flour, soy milk, and tofu, is not recommended in any way. Soy isolate found in many sports shakes is also not recommended.

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