World Vegan Day 2022: How to have a plant-based diet and get your protein too

World Vegetarian Day is observed on October 1 every year followed by World Vegan Day on November 1 By spreading awareness about the benefits of vegetarianism and veganism these days attempt to encourage people to adopt a meatfree lifestyle How much truth is there to the oftrepeated claim that vegetarian and vegan diets do not provide enough protein and nutrients To separate science from popular opinion MidDaycom spoke to fitness and nutrition scientist Dr Siddhant Bhargava He clears up questions related to the plantbased diet proteinrich vegetarian foods daily nutritional requirements and dairy consumptionHere are edited excerpts from the interviewWhat are the most common concerns regarding dairy consumptionThere are quite some questions and concerns when it comes to dairy and its products Dairy and milk products are good for your body but they too have their drawbacks Just like anything in excess is harmful to your body the same applies to dairy products as well Dairy products are the top sources of saturated fat and overconsumption of the same may contribute to health ailments like heart disease type 2 diabetes and Alzheimerrsquos disease Studies have stated that excessive addition of dairy in ones diet can lead to breast ovarian or prostate cancerIs it possible for a plantbased diet to be nutritionally fulfillingWellformulated plantbased diets can certainly satisfy your nutritional requirements That said certain nutrient needs may be difficult to achieve solely through a plantbased diet and fortified foods alone This is especially true in the case of essential nutrients like vitamin B12 vitamin D and longchain omega3s for which you may need supplements while on a wholefood plantbased diet The proven way for vegans to reach the optimum levels of vitamin B12 is by consuming B12fortified edibles like plant milk soy products and cereals or by taking a vitamin B12 supplement Apart from the small quantity you get from your diet vitamin D can be made available from consuming fortified foods and ample sun exposure Those incapable of getting enough from fortified edibles and sunshine should consider taking a daily vitamin D2 or vegan vitamin D3 supplement Longchain omega3 fatty acids that include eicosapentaenoic acid EPA and docosahexaenoic acid DHA are mostly found in animal products like fatty fish and fish oil Those on plantbased diets can reach this suggested intake by supplementing with algae corn and sunflower oilsAre we required to take supplements when following a plantbased diet If yes whichPlantbased diets are a very wholesome way of eating and have been associated with manifold health advantages and a lower risk of excess weight heart ailments and even some types of cancer Nevertheless a few nutrients are sometimes impossible to get in satisfactory quantities from plant foods alone Thatrsquos why itrsquos very significant to be aware of them and complement your diet to uphold a healthy physical and emotional performance Supplements like Vitamin B12 Creatine Carnosine Vitamin D3 cholecalciferol Docosahexaenoic acid DHA Heme iron and Taurine will facilitate in safeguarding that you are getting everything your body requires while you are on a plantbased dietIs the satiety level of a plantbased diet lowerAs much as you relish eating your greens at times you may not feel full just by the consumption of leafy vegetables or fruit alone You may develop the urge to feel hungry again which may lead you to fill up on junk predominantly if you donrsquot have wholesome food easily available during that time Hence it is important to stay satiated even on a plantbased diet as well To help you stay full for longer intervals you can try incorporating starchy plantbased foods like carrots potato and sweet potato nuts seeds grains and legumesWhat are the most common myths associated with a plantbased dietThere are a lot of myths around a plantbased diet that need to be debunked It has been researched that a vegan diet is varied nutrientdense and healthy Here are a few common misconceptions about a plantbased diet and vegan nutritionA PlantBased Diet Is Restrictive It is a misconception that there are only limited edibles that one can consume when on a plantbased diet The truth is that you can have almost anything Meatbased recipes are adaptable with whole plants being used as replacements for animal products Mushrooms soy meat tofu legumes pulses and jackfruit are all popular examples of mock meats With careful seasoning and preparation these whole foods can substitute meats like pork and chicken Beans and lentils which are low in fat and rich in proteins and fibers are ideal ingredients for curries and stews and can be incorporated into conventional meatbased foods like lasagna burgers and stewsWhole plantbased foods are low in calcium Plantbased foods like dark green leafy vegetables legumes almonds and soya milk are exceptional sources of calcium A halfcup of tofu comprises of up to 861 mg of the mineral Calcium requisite can be met in a vegan diet by choosing to eat the abovementioned calciumrich plant foodsPlantbased diets are iron deficient A wellbalanced plantbased diet is characteristically higher in iron as compared to that of an ovolacto vegetarian or meateater Potatoes lentils cannellini beans tofu spinach and hemp seeds are all rich sources of ironYou wonrsquot get sufficient proteins in a vegan diet A plantbased diet can contain more than enough proteins enabling people to live an active lifestyle One cup of greens like Kale and spinach can contain approximately 25g of protein while a 100gram serving of cooked chickpeas can provide about 18 percent of the daily value for proteinHow much protein does one really needIt is recommended that all adults must consume about 083 grams of protein per kilogram of body weight per day This accounts for about 56 grams of protein intake per day for an average male and 46 grams per day for an average female Taking into consideration that an 8ounce serving of meat contains approximately 61 grams of protein most people actually tend to consume more than the required amount of protein in their diet without realising itWhat are the best vegetarian protein substitutes for meatIt may sound hard to imagine at first how a vegetarian or a vegan will get enough proteins but a lot of pocketfriendly tasty and nutritional options are available Quinoa flax seeds chia seeds walnuts and whole wheat bread are some readily available options These give equivalent amounts of protein to people who donrsquot eat meat at allAre all sources of protein similar in terms of nutritional contentProteins are composed of building blocks known as amino acids There exist about twenty different amino acids that link together in diverse combinations Your body makes use of them to make new proteins like muscle and bone and other compounds like enzymes and hormones Some amino acids can be produced by your body ndash there are about 11 of these and theyrsquore known as nonessential amino acids There are 9 amino acids that your body is unable to generate and they are known as essential amino acids You must include enough of these in your diet to enable your body to optimally functionWhich are the most nutritionally wholesome sources of plantbased proteinA shift from animal products is getting easier with more fortified and nutrientdense plantbased foods being easily available Even so getting enough doses of protein vitamins and minerals can get challenging for people who do not consume meat or animal products A person must plan ahead to safeguard they get the required protein iron calcium and vitamin B12 through the intake of some of the most wholesome sources of plantbased foods These include tofu tempeh and edamame which contain about 10 g 85 g and 15 g of protein per frac12 cup respectively Cooked lentils contain approximately 884 g of protein per frac12 cup while a half cup of peanuts contains about 205 g of protein Apart from these quinoa chia seeds beans with rice and potatoes are also exceptional sources of plantbased proteinWhich type of milk is healthiest to drinkThere are different milk variants available in the market which gives people a huge range to choose from as per their dietary requirements It generally depends on what one is looking for when it comes to choosing the most wholesome milk According to research cows milk is one of the healthiest to consume It is not only organic and tasty but also it possesses all the essential nutrients like calcium protein and adequate amounts of Vitamin D which are necessary for the growth of the human body Furthermore it also assists in muscle building and reducing the effect of osteoarthritis of the kneeHow is cow milk nutritionally different from milk substitutesThe dairy aisles are lined with alternative milk options over the past few years yet cow milk is considered the best These days people have come up with several new and refined ways to get all those nutrients in your body Cowrsquos milk has numerous health benefits like it is rich in highquality protein fats carbohydrates and amino acids which are essential for the body It is nutritionally different from milk substitutes because it offers rich sources of calcium Milk is also a source of potassium which helps dilate the blood vessels and reduce blood pressure Sometimes manufacturers fortify it with Vitamin D which adds to bone health It is rich in nutrients that would help in preventing your body from cancer Milk substitutes donrsquot necessarily provide any of these health benefits that contribute to making one healthyIs it advisable to transition to a plantbased diet gradually or all at onceYou must start slow by opting for a few plantbased meals and then rotate them through the week You can start off with plantbased meals you have always enjoyed such as lentils oatmeal pasta primavera jacket potatoes veggie stirfry rice and beans to name a few This must be followed by gradually building on those meals Changing your diet at once will not be any good for your wellbeing