Vegetable Protein Guide - Vegetable Proteins are Often Ignored
9/19/06
Is There Really Protein in Vegetables?
There seems to be a never-ending debate about which protein source is best for our bodies. Many body builders and endurance athletes swear by meat and dairy sources. They eat lean meat and supplement with protein powders such as whey, egg, and micellar casein. But what about vegetarians and vegans? Even those doing extreme sports and workouts insist there is plenty of protein in vegetable sources. So let's look at just exactly what is vegetable protein?
Unlike animal and dairy proteins such as chicken, meat, and eggs among other things, vegetable proteins don't contain fat. They do contain many marvelous things such as fiber, antioxidants, vitamins, minerals, and some of the amino acids necessary to build tissues…especially muscle. Everyone benefits from vegetables whether or not they are meat eaters as well.
Also included in vegetable protein lists are legumes such as lentils, garbanzo beans, and split peas; grains like wild rice, rye, and barley; other vegetables are beets, spinach, and onions. Obviously these are the short lists, but these examples will give you the general idea of what vegetable proteins and vegetable protein powders may include.
The sky is really the limit as far as sources of vegetable protein. In fact nuts are also a great source of non-animal protein. One thing to remember about them though is that they contain fat. It's the "good" kind that's considered Heart Healthy, but there are still plenty of calories. It's better to keep your ingestion of nuts to a minimum unless you're trying to gain weight.
Combining
One drawback of vegetable protein is that it doesn't contain all the essential amino acids that meat and other proteins have. Actually this isn't a problem even if you don't eat meat because there are ways to combine other foods with vegetables and get all the nutrition you need to stay healthy and even engage in athletics. For example a vegetable dish combined with rice or whole grain bread makes a wonderful meal that fulfills your dietary needs. The bread or rice will supply the missing amino acids.
What happens if a person just eats the vegetable is that their muscles and other tissues won't grow or even maintain their current level; instead the calories in vegetable protein burn like any others or even convert to fat if there are calories not burned by exercise.
There are those that believe vegetable protein is inferior to other sources. That is far from the truth. Not only that but in addition to protein, veggies, grains, fruits, and nuts contain vitamins, minerals, antioxidants, and fiber; all important for good health and proper digestion.
Many of us tend to think of rice as a carb, but it also is a source of protein. As we mentioned above combining it with vegetable protein is a good idea since both are deficient in essential amino acids. When they meet up the combination turns them into a complete protein. Also processing rice (or vegetables) into a vegetable protein powder used to supplement meals isolates the protein from the carbohydrates, making it a terrific addition to a meal or snack.
Rice is hypo-allergenic and tolerated by most people. For example there are those that are lactose intolerant and can't use micellar casein protein powders…or perhaps they're vegan and don't want to eat whey since it also is derived from milk. While soy protein and soy protein powder are plant based and therefore appropriate for vegetarians and vegans, some people don't digest it well or are allergic to it. It's mild tasting and combining it with food doesn't interfere with the taste.
As with other plant base proteins, be sure that any rice protein powder (even if it's one of other ingredients) is non-genetically modified (non-GMO). Some crops are interfered with in order to be tolerant of pesticides. Most companies label their products as non-GMO when they are. If you don't see that listed, contact the manufacturer and ask about it. You'll want to be sure that the rice protein powder is naturally made without the use of chemicals.
Pea Protein
Another protein source finding its way into powders and recipes is pea protein. As with rice and other vegetables it isn't a complete protein until processed into pea protein powder to exclude the carbohydrates or combined with another substance to complete the needed list of essential amino acids. For example peas and rice may be served together or peas and barley might be cooked together in a delicious soup.
As with rice, peas are generally not responsible for allergies or food sensitivities. They have a mild taste so the powder is easily incorporated into other dishes. An interesting note is that it's been used in dough to bake biscuits for astronauts. Again however, anyone using it should be sure that any peas in a product were non-GMO grown.
More Benefits From Vegetable Protein
Those proteins containing all nine of the essential amino acids are called "complete" and have the ability to build new proteins. Plant or vegetable proteins are incomplete on their own because they don't have each of these essential amino acids. Fruit is included in this category. People that believe vegetarian and vegan diets don't provide enough nutrition, base their views on that fact. What they may not realize is the way that combining foods can change the chemistry or they just mistakenly think everyone needs to include fish, meat, and milk products in their diets.
Some studies show that one of the most significant positive effects that vegetable protein has is to lower blood pressure and the risks for heart disease. Because other forms of protein are higher in fat, it's believed by many researchers that those who eat an abundance of meat and dairy products are more prone to heart problems including hardening of the arteries. There are many ongoing studies taking place these days.
It should be noted that many other experts disagree with these findings and don't believe that it matters if people eat plant or animal based proteins. They generally agree that taking in enough protein does lead to better health. Whatever you believe regarding these studies it's important to remember that fat does make us fat. We should all consider living by the motto "all things in moderation" and try for a good balance of protein and carbohydrates.
Known Negative Effects of Vegetable Protein
There aren't really many downsides to consuming plenty of vegetables, fruits, grains, and nuts. At the top of the list would be the fact that on their own most don't contain all the essential amino acids, but as we've pointed out this is usually corrected by combining two sources such as rice and beans.
The other main problem would be due to allergies. For example some people can't eat anything containing wheat. Since there are so many alternatives, an allergy to one source would certainly be inconvenient, but at least there are others to choose from.
Fortunately there are numerous protein powders to choose from. Soy is the most popular among plant based but there are many more varieties. Even if you're a meat eater, some vegetable protein powder would make a nice addition to your daily regimen.
The Digestibility of Vegetable Protein
Although there are various methods of measuring how proteins are assimilated into the blood stream, the generally accepted one is the Protein Digestibility Corrected Amino Acid Score (PDCAAS). The Federal Drug Administration (FDA) endorsed this way of rating proteins back in 1993, and it's also recognized worldwide. The highest possible score is 1.0 and soy is the only vegetable protein that is considered perfect without being combined. You may see products labeled with a higher score, but in actuality this is an error on the part of the maker. The human body can't absorb anything above one.
Most vegetables don't score very high using this measurement method and therefore are considered poor sources of protein. However, as we mentioned above combining them with other foods changes the amino acid value, turning them into excellent energy boosters.
When we eat many vegetables they sometimes cause gas, bloating, or other uncomfortable effects on our digestive systems. If you have problems, you can still benefit from these particular veggies by using a vegetable protein powder. These protein powders process the vegetables to extract the protein and leave out everything else. Vegetable protein powders often combine rice or other foods that raise the PDCAAS, giving your supplement a perfect score which means a perfect protein for you.
How Vegetable Protein Rates When Compared to Other Proteins
Soy is considered the leader among plant based sources of protein since its PDCAAS is 1.0. However there are people that do have problems digesting it, some are allergic, and many male body builders and athletes worry about it raising their estrogen levels. Rice protein rates better with many because they believe we use it more efficiently and it's hypo-allergenic. It's still acceptable to vegans and vegetarians and it combines well with many veggies to achieve a perfect protein.
People striving to increase their lean muscle mass as fast as possible, generally go for whey, egg, and animal proteins. Athletes that participate in endurance sports, such as running marathons, embrace sources such as soy, corn, rice, peanuts, and wheat.
As mentioned there are constant debates about the best sources for protein. It seems obvious that combinations from various groups are the best way to meet our nutritional needs. If you are confused about which ones work best in your body to build and preserve muscle and obtain optimum health, work with your doctor, nutritionist, or trainer. You should also write down how you feel after eating specific foods and taking various protein powders. Who will Benefit from Vegetable Protein?
We're all encouraged to eat multiple daily servings of fruits, vegetables, and nuts. In the past people wanting to grow bigger muscles for competition didn't see the value of these foods and concentrated more on eating lots of meat and eggs. Nowadays there is more emphasis on a balanced diet. Here's a look at just a few groups that benefit from vegetable protein from diet and vegetable powders:
- Body builders - Many of these men and women still get the bulk of their protein from meat and eggs unless they're vegan or vegetarian. Then they turn to soy and whey isolates. What research is showing is that adding vegetable protein to the mix of non-vegetarian body builders is beneficial. Each food group contains different amino acids and it's the combination and balance that provides the needed nutrition. Although those with a perfect score on the PDCAAS have the essential amino acids, they also have some others. What one food group lacks, another will make up for it. It's a complex science and the studies are far from complete
- Weight loss - In spite of all the fad diets, the best way to lose weight and kept it off is to eat smaller portions of sensible foods and get some daily exercise. We do require a certain amount of protein each day and what's important is to monitor the source. Since animal and dairy proteins tend to have higher fat and calorie content, vegetable proteins will keep the dieter healthy and help them lose fat and maintain lean muscles
- Osteoporosis - As we get older our bones start deteriorating and we lose bone mass. That's why so many people sustain hip and other fractures. Post menopausal women are most susceptible to osteoporosis and their bones thin even more than those of many men. Some researchers have found in their studies that women that consume meat and dairy products as their main source of protein are more prone to breaking bones, especially the hips. Those that ate plant proteins in higher amounts maintained stronger bones
What is the Best Protein?
This still doesn't answer the debate question about which source is best for protein. We don't have a definitive answer; rather it's up to each individual. In other words what works best for you is probably the right one. Many vegans and vegetarians claim they get everything they need by consuming only veggies. Others do well eating lots of meat and dairy. When it comes to supplementation with protein powders and other items the consensus favors combining. Even if you don't eat animal protein a good vegetable protein powder with some added rice or other grain will give you more of the benefits you're seeking.
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