Are you combining vegetable protein sources correctly?
One of the main concerns or limitations when following a vegan diet is correctly replacing animal protein to get enough protein intake. Proteins are macronutrients that help form muscles, enzymes, antibodies and hormones in our body, so we must ensure that we consume an adequate amount of good quality protein.
The quality of a protein depends on the type of amino acids that make it up. In total there are 20 amino acids, 10 of which are considered essential because the body is not able to synthesize them. When we talk about good quality or complete protein, we mean that it contains the 10 essential amino acids. Unlike proteins of animal origin, vegetable proteins tend to lack an essential amino acid called a limiting amino acid.
An effective way to obtain the 10 essential amino acids is by combining vegetable protein sources. In this way, we use the amino acid profiles of different foods, to make a meal with complete proteins. In addition, supplementing proteins from plant sources has nutritional advantages by providing more fiber, vitamins and minerals, when compared to only consuming animal proteins.
The key to combining vegetable protein sources is to consume different legumes, cereals and seeds, because these sources contain limiting amino acids that are complemented with the amino acids from other sources and vice versa. There are many sources of vegan protein available, some listed as superfoods that you may not immediately identify as a source of protein. Shake Me!® Vegan gives you 21 g of protein per serving, which contains the 20 amino acids you need because it combines 9 sources of vegetable protein:
Next we explain what they are!
Split peas: This legume provides 8 grams of protein per cup. It contains 18 amino acids, 8 of which are essential.
Brown rice: Although it is a carbohydrate, brown rice provides fiber, selenium, manganese and 5 g of protein per cup (including 8 essential amino acids).
Amaranth: This seed adds 7 grams of complete protein per cup. It also has a high iron content, as well as B vitamins and magnesium.
Quinoa: This seed provides 8 grams of complete protein per cup, in addition to magnesium, antioxidants and fiber.
Buckwheat: It is a seed rich in protein and fiber, providing 19 g of complete protein per cup.
Millet: This grain provides 6 g of complete protein and has other nutrients such as calcium, iron, potassium, zinc and magnesium.
Chia: This seed provides approximately 2 g of complete protein, in addition to being rich in carbohydrates, fiber, vitamins and minerals.
Chlorella: It is a blue-green algae, rich in phytonutrients such as chlorophyll and B complex vitamins. In one tablespoon it contains 6 g of complete protein.
Spirulina: Like chlorella, it is a blue-green algae, which in one tablespoon provides a large amount of iron and 4 grams of complete protein.
In addition to providing you with a complete source of vegetable protein, Shake Me! ® Vegan also provides you with other macronutrients and micronutrients (vitamins and minerals) essential for your diet.
Source:
FAO: Food and Nutrition No. 29
Krause’s Food & the Nutrition Care Process
Raw Material Specifications of Shake Me! ® Vegan Ingredients
