With any diet where you drastically change your normal eating pattern, it is very important that you read well in advance and that you are well consulted. If you have certain nutrients what is and what is not possible for you. This also applies when you decide to follow a vegan lifestyle or a plant-based diet. Of course you want to do it as well and healthily as possible so that you do not lack anything in the long term and may have to fall back on animal products. An important factor for many is that they do get enough protein. Fortunately, it’s not that difficult. That does not mean that someone with a plant-based diet does not have to consciously deal with this. In this article, we explain how you can still get enough protein as a vegan.
What are proteins good for?
Proteins are extremely important to you. They are involved in literally every process in our body. For example, they are necessary for the recovery of our muscle tissue, for the growth of our nails and hair, for protecting our immune system, for getting energy and maintaining our hormone balance. Proteins are therefore indispensable for us. It is therefore quite logical that people are afraid that they will never get enough if they switch to a plant-based or vegan diet.
How much protein does a vegan need?
An average person needs about 0.8 grams of protein per kilogram of body weight. Someone who is vegan and therefore eats strictly plant-based needs a little more, because plant-based proteins are less easily absorbed by the body. A vegan therefore needs about 0.9 grams of protein per kilogram of body weight.
Proteins or proteins are not one specific substance, but consist of different chains that we call amino acids. There are twenty different amino acids that the body needs. Fortunately, your body already produces a large number of those amino acids. Yet there are nine important amino acids that we must get through our food. They are also called essential amino acids. Sources of protein that contain all nine essential amino acids are referred to as complete proteins. Do you still get it? All plant proteins contain essential amino acids. Although some amino acids are present in much lower percentages than in animal products.
Fortunately, the solution to this problem is very simple and as a vegan you don’t have to worry about getting a shortage of certain acids. That solution is variation. The body is smart enough and stores amino acids that are not consumed. For example, the specific stored amino acid can be used if it is not replenished later in the day because it is not present in your meal, for example. So eating a variety of plant-based foods throughout the day ensures that your body absorbs all the amino acids it needs.