Beginners Guide on Soy Protein For Vegans Health

Protein and Vegetarian Diet

Protein is an important nutrient for Human Body. They are building blocks for the human body and also, an essential source of fuel. 

Dietary source of protein is found in both -animal and plant. [Also including Dairy products].

Vegetarians, across the world, are often challenged for not getting enough protein in their food as compared to the non-vegetarian food. To say there is not enough protein in the plant-based diet as compared to animal-based diet is not true. 

Protein varies from source to source and more importantly, depends upon the individual in terms of overall energy/carbohydrate consumption, body weight and composition, physical activity level, body's need for essential nitrogen and amino acids, and the presence of illness/injury, among other factors.

Accordingly, your dietary recommendation may vary from your age to some of the above-mentioned factors. 

So next time when someone tells you that as a vegetarian or a vegan, you lose your chance of acquiring enough proteins, you know it is not true unless your current food is not meeting your required intake of proteins.

Sources of Vegetarian Protein
Vegetarians get their protein from plant and dairy like- Legumes, Milk and other dairy products.

If you are a vegan then dairy is not an option for you. However, if you are a woman, you can try Soy protein to meet your daily protein intake requirements.

Soy Protein as Vegan Source of Protein

Soy protein is known as a complete form of protein as it allegedly contains all 9 essential Amino Acids. It is also known to have low saturated fat and high Vitamin C and Folate. Soy is also a good source of-

1) Fiber
2) Calcium
3) Iron
4) Magnesium
5) Phosphorus
6) Potassium 
7) Thiamin

Health Benefits-

1) Obesity Control and Weight Management
2) Decreases Serum Cholesterol, LDPL
3) Prevents heart disease
4) Prevents Sarcopenia in Elderly

Sources of Soya Protein

While the best knowns are- Soy Milk, Edamame and Tofu. The widely known sources are-

1) Soy Milk: Great option for people who are lactose intolerant or switched to vegan. 

2) Textured Soya Bean like Nutrela: It is a textured soy protein made via a Food extrusion process. The extrusion may dimish flavor but also reduces fat and cholesterol. Boil and mix it in your favorite food to build a habit.

3) Tofu: Very popular in Asian cuisine and has other health benefits too

4) Edamame: Another favorite green from the Chinese cuisine which can be eaten as stir-fried or a salad.

5) Soy Flour: Mix a small portion of it in your regular flour, say 1:10 ratio.

6) Soy Oil: Ease to use via Cooking oil.

Haute Kutir Takeaway
Every food item has its own merit and demerit which often gets combined with other factors like right sources, right portion size, body requirements, climatic conditions. There will always be controversy surrounding different food esp the processed ones. In addition to the production values, a lot depends upon the further processing and consumption process. A moderate, dietician based consumption is always a good idea. 

The author of this article is just suggesting Soy protein as a dietary source basis her understanding of this form of protein. She is also aware of the controversies against Soy protein and does not stand/defy it in any form. The blog post is purely informative and subjected to individual prescription/acceptance.


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