Vegetarian Protein Sources: How To Get The Essential Amino Acids

Vegetarianism is widely known as the lifestyle or diet in which there is a strict exclusion of animal meat and byproducts in the diet. These include fish, poultry, meat and byproducts such as eggs, milk, and even honey.

Because of the booming cases of cancer and other diseases, which are leading causes of death worldwide, many people are becoming more conscious of what they eat, most especially meat. Animal meat, in all forms - be it red meat, white meat, or fish meat, is always in controversy.

It is a known fact that processed meat contains preservatives and chemicals that are carcinogenic. It is interesting to note that lard, which is highly saturated fat, was once used as a sandwich spread. Imagine the effects it had dealt to those who have consumed it. Having a high saturated fat content, it can easily clog arterial walls and blood vessels, leading to dangerous levels of blood pressure and, in turn, can lead to cardiovascular complications and even death.

Why do people consume things they know can be harmful to them? One reason why people persist in the consumption of these foods is because of the taste. The taste of these foods, despite their knowledge that these are potentially harmful, has an appeal to them and makes eating more enjoyable. Food is supposed to be delicious and enjoyed, after all.

Vegetarians have different classifications. Ovo-vegetarians can include eggs in their diets, but not dairy products such as milk and cheese. Lacto-vegetarians, however, are the opposite of ovo-vegetarians. On the other hand, ovo-lacto vegetarians include both eggs and dairy products in their diets. However, vegans are a different case, and they strictly exclude both eggs and dairy products in their diets, in addition to animal meat, poultry and fish. However, if that's the case, where do these people with this kind of diet or lifestyle get the necessary proteins and essential amino acids needed by their bodies?

Studies reveal that the protein vegetarians get through their diets is only slightly lower compared to their meat-eating counterparts. It was once believed that those with vegetarian diets have a significantly lower amount of protein intake or that their protein levels in their bodies is inadequate. Although misconceptions about this still exist, it is important to note that there is sufficient protein to be had in the consumption of plant based foods.

Protein is made up of many amino acids, so eating a variety of foods rich in amino acids is important. All whole foods have amino acids, so eating a variety of complementary plant sources can suffice. Ovo -lacto vegetarians, however, get ample amounts of protein from eggs and dairy products, so this is not a big issue for them.

Learning how to get the essential amino acids is not enough. The food must appear palatable, as well. The appeal of the food to the eyes and taste is also important for those with vegetarian diets. With a little simple creativity or fancy culinary touch, these foods can taste as good as those foods with meat. However, what separates these foods is the fact that the vegetarian diet is healthier and safer.

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What effect does milk have on your health?

Over the years I have concluded that there is no benefit from consuming dairy for the body in any shape or form. I do however believe it depends on the individual as to what level he/she is affected by consuming dairy. For example, the lifestyle each individual has, the level of stress, current diet, if dairy was consumed at a younger age, how much is consumed in their current diet. 

Studies have shown that by consuming dairy in the form of milk depletes calcium from the bones as animal protein produces acid which leaches calcium from the bones. A medical study showed that people that consume the most amount of cows milk has significantly higher fracture rates to a person that does not consume any or as much dairy. 

Milk and cheese have been linked to increased risk of developing prostate cancer, ovarian cancer, increased and development of acne in boys and girls, weight gain, stomach difficulties due to build up of bacteria in the gut as antibiotics are added to cows feed which we consume and are causing more health implications.  

People are gaining more milk allergies and are becoming lactose intolerant which causes health difficulties, concerns and problems. So it is important to get tested to check this from a medical doctor who has the nutritional background, through a blood sample, on an ongoing basis. 

A single serve of whole milk contains more than 20% of the RDA of saturated fat. Cheese is the worst for weight gain and this needs to be monitored. 

Humans are the only animal outside the animal kingdom that consume dairy. Calves have 4 stomachs not 1 so it is needed by a calf to aid development not people, in my opinion. Calves also need to gain weight more rapidly.

In my professional experience, symptoms vary from each person. If a client tends to gain more weight, suffers from acne, stomach problems, etc., they will react more, so it is vital they don't consume dairy. Others do not seem to react to the same severity, however, I do feel within my experience of consulting, you will see the signs of reacting negatively in some shape or form with each individual.

I would refrain from using dairy because of how it can make you feel and the difficulty of the enzymes to break down in your body can lead to more health complications throughout someone's life. 

The alternative I use and would recommend is oat, coconut, almond and rice milk depending on the needs of the individual.