Vegan Diet

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by AutumnKennedyKate
Last updated 4 years ago

Discipline:
Health & Fitness
Subject:
Nutrition
Grade:
12

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Vegan Diet

"14 Best Vegan and Vegetarian Protein Sources." Online. Health. Available: http://www.health.com/health/gallery/0,,20718479_15,00.html 2015."26 out of 54 People Who Avoid These Foods Got a Brain-Destroying Vitamin B12 Deficiency." Online. Mercola. Available: http://articles.mercola.com/sites/articles/archive/2012/02/15/how-to-avoid-the-most-dangerous-side-effect-of-veganism.aspx February 15th, 2012."Are There Risks To A Vegan Diet." Online. The Sweet Beet. Available: http://www.thesweetbeet.com/vegan-diet/ April 6th, 2011.Crawford, Nicole. "Effects of a Vegan Diet on the Brain." Online. Live Strong. Available: http://www.livestrong.com/article/554564-effects-of-a-vegan-diet-on-the-brain/ February 3rd, 2014. Greenfield, Ben. "Secrets of the Superhuman Food Pyramid: Negative Effects of Tofu." Online. Superhuman coach. Available: http://superhumancoach.com/negative-effects-of-tofu/ July 21st, 2013.Kelso, Tom. "How Much Protein Do You Need? Science Weighs In." Online. Breaking Muscle Manifesto. Available: http://breakingmuscle.com/nutrition/how-much-protein-do-you-need-science-weighs-in McClees, Heather. "25 Delicious Vegan Sources of Protein (The Ultimate Guide!)." Online. One Green Planet. Available: http://www.onegreenplanet.org/natural-health/vegan-sources-of-protein/ May 8th, 2015."Proteins are Essential to Life." Online. EUFIC. Available: http://www.eufic.org/article/en/artid/proteins/ 2005."Protein Function." Online. Scitable by nature education. Available: http://www.nature.com/scitable/topicpage/protein-function-14123348 2014.Swanson Topness, Ellen. "6 Primary Functions of Proteins." Online. SFgate. Available: http://healthyeating.sfgate.com/6-primary-functions-proteins-5372.html "The Importance of Proteins." Online. Bonfire Ignite Your Health. Available: http://bonfirehealth.com/importance-protein-sources/ 2011.Zelman, Kathleen. "Good Protein Sources." Online. Webmd. Available: http://www.webmd.com/fitness-exercise/guide/good-protein-sources 2015.

Is it possible to maintain a healthy level of proteins while consuming a vegan diet?

What is the make up of a “typical vegan” diet?

What vegan foods contain proteins?

Proteins are required to do a majority of the work in cells, as well as contributing to the body tissues and organs. It is used in many vital functions thus needs constant replenishing to maintain a healthy level. There are two different types of proteins, complete and incomplete proteins. Complete proteins can be found in animal products such as fish, chicken, beef, pork, venison, duck and so on. They all contain amino acids that are essential to keep the body fit. Incomplete proteins are found in plant foods such as nuts, grains, beans, and vegetables.

A makeup of a typical “vegan diet” includes, fruits, vegetable,nuts, seeds, grains, alternative dairy products (coconut milk, almond milk, soy milk, soy yogurt, coconut yogurt), greens (spinach,lettuce, kale, seaweed), strictly no animal products, by products, meat or seafoods.

Although it’s more difficult to get your proteins being a vegan, it’s not impossible. Most foods in the vegetable category contain high amounts of proteins. some examples include peas, quinoa, nuts and nut butters, beans, tempeh, tofu, edamame, leafy greens, hemp, and chia.

Vegans can add proteins through Vegan Protein powder shakes, hemp seeds, Meal supplements,Protein pills and capsules

The current recommended daily intake (RDI) for protein is 46 grams for women aged 19-70,With a mixed diet, the levels of protein vary simply because those with a mixed diet have a higher intake of protein. However those with a vegan diet end up consuming less calories to obtain the necessary amount of proteins.Mixed diet - T-Bone Steak 3oz (28g) provides 19g of protein, 1 cup skim milk (245g) provides 8g protein, 1 cup of scrambled eggs (220g) provides 22g protein, Chicken Leg - Drumsticks (60g) provides 16g proteinVegan diet- 1 cup Oatmeal 6 (grams) Protein , 1 cup Soy Milk 7 (grams) Protein, 5 oz firm Tofu 12 (grams) Protein, 5 oz firm Tofu 4 (grams) Protein, 1 cup cooked Brown Rice 5 (grams) Protein

There is no specific range for a healthy level of protein, as it is extremely specific to the person's body and current weight. Anything under 0.36 grams of protein per pound of bodyweight per day.

Animal proteins are known as complete proteins. They contain almost all of the essential amino acids needed for a healthy body. Incomplete proteins that can be found in vegetables, must be eaten in larger quantities and combinations for you to obtain all that is needed for optimal health and function.

How does protein contribute to a healthy diet?

How does animal protein compare to that found in vegetables?

Comparing a vegan diet to a normal mixed diet, how do the levels of proteins vary?

Could a vegan diet at a young age effect the brain development?

How does vegan proteins affect muscle development?

What level of proteins are found in certain vegan options and what are the health risks/benefits?

How much can the protein level drop before it is considered unhealthy?

What is the best “bang for your buck” when it comes to clean vegan proteins?

Can a vegan diet lead to health risks if not properly monitored?

How can vegans add proteins beyond the typical vegan diet?

Lentils are high in complete proteins. At 9 grams of protein per half cup and 15 grams of fiber which means it is a very healthy option! Tofu has 10 grams of protein per cup, although tofu is a very well known vegan option current studies show that soy-derived hormones may potentially cause malignant tumors to multiply in numbers.

It has been studied that a poorly planned vegan diet can be directly linked to mental health issues as well as neurological disorders. If certain key nutrients are not present it can restrain the brain. Some vegans tend to process information slower for the brain has not been fully developed. Although some children that grow up on a vegan based diet (fruits, vegetables, whole grains and legumes) tend to live longer than other children who grow up on animal products (milk, yogurt, eggs, meat). Within an animal based diet, they generally contain saturated fats, cholesterol, and other unnecessary supplements, that our body does not need to survive. Vegetarian diets provide excellent nutrition for all stages of childhood, from birth through adolescence.

Although many alternatives are said to have it active, vegan diets can be deficient in B-12, lack in this can be very dangerous. Symptoms include lack of energy, can eventually lead to nerve damage, depression, tingling and numbness in hands and feet, and paranoia. Other potentially missing nutrients are vitamin A, vitamin D, proteins, zinc, and iron. All this can be avoided if proper monitoring is present.

Protein as a whole, whether it be plant based or not, is key to muscle development. Proteins are used to repair and rebuild tissues. The only difference found was that vegan muscle was more lean than that of a meat eater.

Quinoa is a great source of protein as it contains 8 grams per cup, as well as containing magnesium, antioxidants, and fiber. Green peas contain 8 grams of protein per cup, they are also sources of leucine which is an amino acid crucial in metabolic speed and weight loss that is hard to come by in plant based sources. Hemp seeds are a protein motherload! 13 grams of protein per three table spoons. They are also surprisingly easy to add into your daily foods as they are tiny and easy to hide.

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