Have you ever felt a little apprehensive about eliminating all animal products from your diet and using them only vegetable proteins?
… Maybe someone had instilled in you the fear that you might be missing the right protein intake.
If so, read on. You will discover things that 99% of doctors and nutritionists do not tell you ...
- 1 MYTHS AND REALITY IN RELATION TO VEGETABLE (AND ANIMAL) PROTEINS
- 1.1 BODY INTELLIGENCE IN RELATION TO VEGETABLE FOODS WITH LOW LEVELS OF CERTAIN AMINO ACIDS
- 1.2 LIST OF MYTHS ON VEGETABLE PROTEINS
- 1.3 LIST OF REALITIES ON VEGETABLE PROTEINS
- 1.4 ESSENTIAL AMINO ACIDS: THE REASON OF SO MUCH CONCERN
- 1.5 CERTAINTY OF ANIMAL PROTEINS
- 1.6 99% VEGETAL DIET AND MUSCULAR MASS OF THE GORILLAS
- 1.7 CONCLUSIONS
MYTHS AND REALITY IN RELATION TO VEGETABLE (AND ANIMAL) PROTEINS
The misinformation regarding the correct protein intake within a vegetarian or vegan diet is widespread, even in a specialized field.
Why is there still fear that vegetable-based proteins alone are not sufficient to cover the individual's protein needs?
As usual it happened that an initial study1 not completely truthful has given the way to the establishment of an incorrect "scientific belief".
But if you do a thorough research in the database of scientific publications, the puzzle of vegetable proteins is completed and shows how the vegetable proteins are born absolutely complete for human nutrition.
But there's more ...
BODY INTELLIGENCE IN RELATION TO VEGETABLE FOODS WITH LOW LEVELS OF CERTAIN AMINO ACIDS
Some in-depth studies on human metabolism show how the body's intelligence is also structured to prevent an amino-acid deficiency that could prevent the correct development of protein synthesis from arising easily.
In other words, if you use a food that contains low levels of a certain amino acid, the body's intelligence intervenes to make the foods available. stocks of circulating amino acids to balance this deficiency.
Therefore, the belief that there are (plant) foods that are incomplete from an amino acid point of view - which for this reason are defined as foods with "low nutritional quality proteins" - is wrong, because inside the body during the metabolic process there is a mechanism which provides that same amino acid that food X is lacking by taking it from the pool of circulating amino acids always available.
Now, let's look at the complete list of myths and realities about vegetable proteins.
LIST OF MYTHS ON VEGETABLE PROTEINS
1) Vegetable proteins are incomplete (ie they lack specific amino acids)
2) Plant proteins are not as "good" as animal ones
3) Proteins from different plant sources should be consumed together within the same meal to reach a high nutritional value
4) Animal tests are satisfactory to establish the nutritional value of protein foods for humans
5) Vegetable proteins are not digested well
6) Vegetable proteins taken alone are not sufficient for a proper diet (protein intake)
7) Vegetable proteins are "unbalanced" and this limits their nutritional value
LIST OF REALITIES ON VEGETABLE PROTEINS
1) The common dietary combination of proteins is complete in itself: specific protein foods can contain low levels of specific amino acids
2) The quality depends on the source and the dietary mixture of vegetable proteins: in this case they can be equivalent to the high nutritional quality of animal proteins
3) Proteins do not need to be consumed at the same meal, their balance within the day of 24 hours is of more fundamental importance (example: pasta for lunch and beans for dinner are balanced more than adequately)
4) Animal tests can be useful but can cause an underestimation of the nutritional quality of vegetable proteins for human use.
5) Digestibility can vary depending on the protein source and the type of food preparation: digestibility (of vegetable proteins) can be high
6) The contribution and balance of amino acid and nitrogen inputs are crucial and can be adequately achieved with vegetables alone or with the associated use of plant sources and animal sources
7) There is no evidence that an amino acid imbalance is important in itself; at the limit of possible imbalances between amino acids they can be generated by inappropriate use of food supplements (based on amino acids) but this is not a problem that falls within the analysis we are doing here
ESSENTIAL AMINO ACIDS: THE REASON OF SO MUCH CONCERN
Essential amino acids must be taken with the diet and serve for different functions including the synthesis of important molecules such as hormones, neurotransmitters, etc.
If some essential amino acid becomes deficient the body fails to complete the synthesis of these functional molecules.
Hence the concern to always take all the essential amino acids necessary for normal physiology.
But is all this concern really motivated?
Surely it is out of proportion to reality and risks making us feel the (false) necessity of having to feed ourselves with animal proteins to make up for the alleged amino acid deficiencies of vegetable proteins.
Furthermore, other interesting studies (which no one ever mentions) show how the body always contains a circulating pool of amino acids that are used to compensate for and offset a possible lack of amino acids.
That is, if a food is deficient in an essential amino acid, the body releases the same amino acid present in the "emergency" pool.
CERTAINTY OF ANIMAL PROTEINS
So the unfounded fear of a protein deficiency caused by a vegetarian or vegan diet can lead to the bad "solution" of always adding animal protein to our diet, when one of the scientific certainties we have is that animal proteins (just to name a few) :
- Promote heart disease
- Promote diabetes
- They favor obesity
- They favor different types of cancer
On the contrary, a vegetarian diet based on each individual or even a combination of the following unprocessed foods (rice, corn, potatoes, beans) with the addition of vegetables and fruit provides all the proteins, amino acids, essential fatty acids, minerals and vitamins ( with the exception of Vitamin B12) necessary for excellent health.
Another consideration ...
99% VEGETAL DIET AND MUSCULAR MASS OF THE GORILLAS
Perhaps you will know that human beings share the 98% of genetic equivalence with gorillas and well the 99% with chimpanzees.
Well, the gorillas follow a predominantly vegetarian diet and favor shoots, young plants and fruit. Occasionally ants and insect larvae are allowed.
If you look at the muscle mass of the gorillas, do you think these have problems with protein deficits?
Gorillas develop enormous muscles and power from 5 times or more that of an average man.
We humans can boast a digestive tract that is practically identical to that of primates such as chimpanzees and gorillas, perfectly adapted to look great with a diet based on vegetables, fruits, seeds and nuts.
The fake problem of lack of amino acids in plant foods is a misplaced forcing that is guilty of removing from a plant-based diet in favor of animal foods that have now proven countless times their harmfulness.
The human being is not suitable for a diet based on animal proteins, our favorite food according to nature is based on plants.
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