Finally the good news for vegetarians and vegans! It seems that a plant-based diet can provide not only with necessary amount of protein, but als with all essential amino acids. Here, a variety of plant-based protein sources is a key. Most plant foods have some protein, with the best sources being legumes, soy products (including fortified soy milk, tofu, and tempeh), nuts, and seeds. Grains and vegetables also contain protein but in smaller amounts.
Vegetarians and vegans might have heard the concerns about the lower protein intake and quality of protein while being on a plant-based diet. However, they don’t need to worry about that. As there is increasing evidence for the health benefits of eating protein from plant sources rather than animal sources. This may be one of the reasons why vegetarians, in general, have a lower risk of overweight and chronic diseases.
The last, but not least argument to use plant-based food as a source of your protein most of the time: those who use protein from animal sources tend to excess 1.5 to 2 times the recommended protein amounts. This can lead to a variety of other negative effects on your health, such as increased calcium excretion and reduced insulin sensitivity.
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