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

Dr. Siddhant Bhargava

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 meat-free lifestyle. How much truth is there to the oft-repeated claim that vegetarian and vegan diets do not provide enough protein and nutrients? To separate science from popular opinion, Mid-Day.com spoke to fitness and nutrition scientist Dr. Siddhant Bhargava. He clears up questions related to the plant-based diet, protein-rich vegetarian foods, daily nutritional requirements, and dairy consumption.

Here are edited excerpts from the interview:

What are the most common concerns regarding dairy consumption?

There 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 Alzheimer's disease. Studies have stated that excessive addition of dairy in one's diet can lead to breast, ovarian, or prostate cancer.

Is it possible for a plant-based diet to be nutritionally fulfilling?

Well-formulated plant-based diets can certainly satisfy your nutritional requirements. That said, certain nutrient needs may be difficult to achieve solely through a plant-based diet and fortified foods alone. This is especially true in the case of essential nutrients like vitamin B12, vitamin D, and long-chain omega-3s for which you may need supplements, while on a whole-food plant-based diet. The proven way for vegans to reach the optimum levels of vitamin B12 is by consuming B12-fortified 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. Long-chain omega-3 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 plant-based diets can reach this suggested intake by supplementing with algae, corn, and sunflower oils.

Are we required to take supplements when following a plant-based diet? If yes, which?

Plant-based 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. That's why it's 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 plant-based diet.

Is the satiety level of a plant-based diet lower?

As 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 don't have wholesome food easily available during that time. Hence it is important to stay satiated even on a plant-based diet as well. To help you stay full for longer intervals you can try incorporating starchy plant-based foods like carrots, potato and sweet potato, nuts, seeds, grains, and legumes.

What are the most common myths associated with a plant-based diet?

There are a lot of myths around a plant-based diet that need to be debunked. It has been researched that a vegan diet is varied, nutrient-dense, and healthy. Here are a few common misconceptions about a plant-based diet and vegan nutrition:

• A Plant-Based Diet Is Restrictive: It is a misconception that there are only limited edibles that one can consume when on a plant-based diet. The truth is that you can have almost anything. Meat-based 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 meat-based foods like lasagna, burgers, and stews.
• Whole plant-based foods are low in calcium: Plant-based foods like dark green leafy vegetables, legumes, almonds, and soya milk are exceptional sources of calcium. A half-cup 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 above-mentioned calcium-rich plant foods.
• Plant-based diets are iron deficient: A well-balanced plant-based diet is characteristically higher in iron as compared to that of an ovo-lacto vegetarian or meat-eater. Potatoes, lentils, cannellini beans, tofu, spinach, and hemp seeds are all rich sources of iron.
• You won't get sufficient proteins in a vegan diet: A plant-based 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 2.5g of protein while a 100-gram serving of cooked chickpeas can provide about 18 percent of the daily value for protein.

How much protein does one really need?

It is recommended that all adults must consume about 0.83 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 8-ounce 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 it.

What are the best vegetarian protein substitutes for meat?

It may sound hard to imagine at first how a vegetarian or a vegan will get enough proteins, but a lot of pocket-friendly, 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 don't eat meat at all.

Are all sources of protein similar in terms of nutritional content?

Proteins 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 - there are about 11 of these and they're known as non-essential 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 function.

Which are the most nutritionally wholesome sources of plant-based protein?

A shift from animal products is getting easier with more fortified and nutrient-dense plant-based 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 B-12, through the intake of some of the most wholesome sources of plant-based foods. These include tofu, tempeh, and edamame which contain about 10 g, 8.5 g, and 15 g of protein per ½ cup respectively. Cooked lentils contain approximately 8.84 g of protein per ½ cup while a half cup of peanuts contains about 20.5 g of protein. Apart from these, quinoa, chia seeds, beans with rice, and potatoes are also exceptional sources of plant-based protein.

Which type of milk is healthiest to drink?

There 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, cow's 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 knee.

How is cow milk nutritionally different from milk substitutes?

The 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. Cow's milk has numerous health benefits like it is rich in high-quality 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 don't necessarily provide any of these health benefits that contribute to making one healthy.

Is it advisable to transition to a plant-based diet gradually or all at once?

You must start slow by opting for a few plant-based meals and then rotate them through the week. You can start off with plant-based meals you have always enjoyed such as lentils, oatmeal, pasta primavera, jacket potatoes, veggie stir-fry, 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 well-being.