Protein is a very important nutrient for people of all ages. Many people are confused about the role that protein plays in our bodies; however, for adults, it is critical that you consider what protein does for you and your body if you are looking to maintain or improve your health.1 Because of this, it is important for adult men and women to be aware of the protein importance and the role that it plays in their bodies.2
Many adults make the mistake of believing that they do not need any protein in their diet when they are older. This could not be further from the truth as long as you are eating a well-balanced diet with all the essential nutrients, including protein, you can be successful in living a healthy life.3 Protein is an essential nutrient that can help to build muscle, increase stamina and help in the treatment of many illnesses such as cancer and diabetes. Many young adults who are looking to lose weight will often turn to protein as a way to achieve their weight loss goals. Protein plays a vital role in many bodily processes, but it is also important to remember that protein is not just for weight loss. In fact, it is one of the most important nutrients for many of the organs in your body including the brain, heart, lungs, and immune system.4
If you are interested in learning more about protein and how you can improve your health, be sure to consult with a nutritionist and ask him or her about protein importance and the benefits of adding protein to your diet.
What is a Vegetarian Diet?
Vegetarianism is a diet that requires abstention from eating animal products, which may include milk, eggs, honey, leather, fur, and the or organs of animals. Although some vegetarians may choose to eat plant-based meats such as fish, poultry, and shellfish, vegetarian diets are not limited to these options; they may include other animal-related foods in limited amounts.5
A vegetarian diet does not mean that you have to completely exclude all forms of protein: there are plenty of vegetarian dishes containing plant-based proteins and require the substitution of meat.6 The most important thing about vegetarian diets is not to deprive animal protein, but to increase the intake of plant-based foods in limited amounts.7
This diet does not result in low-calorie diets, as many people tend to think since animal protein is used in the preparation of many vegetarian dishes. With this in mind, the nutrients found in eggplant parmesan are very beneficial to the vegetarian diet, since the high nutrient count helps to replace the nutrients that are lost during the cooking process.8
The Benefits of a Vegetarian Diet
The benefits of a vegetarian diet can certainly be argued. But the reality is that most people’s diets don’t include as many plant-based foods as they should. Some plant-based foods – like fruits and vegetables – are even downright delicious! And what’s more, you don’t need to feel deprived. The benefits of a vegetarian diet extend far beyond those of a meat-and-potatoes diet, which may be the most practical dietary option if you don’t happen to have a lot of time on your hands.9
A vegetarian diet can actually have numerous health benefits. They can provide all of the necessary nutrients and vitamins needed for a healthy and long life, especially given that they’re well-planed. A vegetarian diet can also be good for the environment since many foods are grown in areas where they wouldn’t otherwise have been grown, or in ways that reduce waste and use very little water or other resources.10 By switching to a vegan or vegetarian diet, you can save both money and natural resources.
And the benefits don’t just stop there. Aside from the obvious fact that vegetarian food is better for you than more traditional non-vegetarian foods, switching diets also has some interesting side effects. People who have switched vegetarian diets report having better moods and being happier in general. Vegans often report less stress, higher energy levels, and better physical health. People who are vegan rarely report any negative changes in overall health, although they do tend to report lower levels of happiness.11
There are other benefits of a vegetarian diet. For example, if you’re trying to become more sensitive to the ingredients in your cooking, going vegetarian will probably help you make better food choices. Many vegetarians are also able to avoid many of the unhealthy consequences of eating too much red meat and poultry. In fact, studies have shown that people who eat a meat-free diet are less likely to suffer heart disease and cancer because there is less exposure to animal fat and other harmful ingredients.
The bottom line is that there are plenty of benefits of vegetarian food choices. If you are trying to lose weight, you might consider reducing your calorie intake by adopting this lifestyle. You will also reap the other health benefits of a vegetarian diet: reduced risks of heart disease and cancer, improved immune function and more. The reasons why more people are choosing to eat vegetarian food choices are clear – they are healthier, friendlier, and just plain delicious.
How Do Vegetarians Get Protein?
How do vegetarians get protein? Surprisingly, it’s not as difficult as you may think. Vegetarians can obtain all the protein they need from plant sources such as protein-rich foods. These foods include tofu (often called seitan), soy milk, tempeh, nuts (peanuts and almonds), lentils, avocados, nuts, seeds (sunflower, pumpkin, sesame, jay), fresh vegetables (pinto, romaine, green beans), and legumes (beans, lentils, split peas). Protein is important since it is the most necessary vitamin in the body, but many vegetarians lack protein due to a variety of factors including allergies, health conditions, or just being a vegetarian. Still, healthy protein does exist in a vegetarian diet, so a few simple tips will help you get more out of your protein intake.12
Vegetarians commonly consume large amounts of carbohydrates, especially refined grains (white flour) which have little nutrient value. However, vegetables and whole grains provide more fiber, minerals, and nutrients than any other type of food. The problem with refined grains (including white flour) is that they are digested too quickly, causing a high blood sugar level after each meal. This in turn leads to hunger and cravings, resulting in less protein and more fat stores. Since carbs are used up fast by the body, it is important to limit your intake of white flour and processed foods, especially sweets (wet foods, candy, chips) which are quickly converted to sugar.
An important factor in vegetarian dieting is protein sources. Animal products are considered to be the highest quality protein source, although some plant-based foods also contain high-quality protein. Nuts and eggs offer good protein to vegetarians; however, they usually contain excessive calories due to the cream and butter used for cooking them. A good rule of thumb is to add a small amount of protein to your diet on a weekly basis, but make sure you get enough vegetables and whole grains to keep your body satisfied and full.
OnTrack Diabetes / June 26, 2019
Better Health/ 2021
Hey Nutrition Lady / August 30, 2019
1“Protein: Why Your Body Needs It – WebMD.” https://www.webmd.com/diet/benefits-protein Accessed 10 Aug. 2021.
2“10 Science-Backed Reasons to Eat More Protein – Healthline.” 3 Mar. 2020, https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein Accessed 10 Aug. 2021.
3“What Is Protein? How Much You Need, Benefits, Sources, More ….” 12 Jun. 2019, https://www.everydayhealth.com/diet-nutrition/protein-how-much-you-need-benefits-sources-more/ Accessed 10 Aug. 2021.
4“Why Is Protein Important In Your Diet? | Piedmont Healthcare.” https://www.piedmont.org/living-better/why-is-protein-important-in-your-diet Accessed 10 Aug. 2021.
5“Vegetarianism The Basic Facts – Academy of Nutrition and Dietetics.” 1 Oct. 2018, https://www.eatright.org/food/nutrition/vegetarian-and-special-diets/vegetarianism-the-basic-facts Accessed 10 Aug. 2021.
6“Vegetarianism The Basic Facts – Academy of Nutrition and Dietetics.” 1 Oct. 2018, https://www.eatright.org/food/nutrition/vegetarian-and-special-diets/vegetarianism-the-basic-facts Accessed 10 Aug. 2021.
7“What is a Vegetarian | The Vegetarian Society.” https://vegsoc.org/info-hub/definition/ Accessed 10 Aug. 2021.
8“Are Animal Proteins Better for You Than Plant Proteins? | Cedars-Sinai.” 16 Jan. 2019, https://www.cedars-sinai.org/blog/best-protein.html Accessed 10 Aug. 2021.
9“Becoming Vegetarian: How to, Pros and Cons, What to Eat – Healthline.” https://www.healthline.com/health/becoming-vegetarian Accessed 10 Aug. 2021.
10“Vegetarian diet: Benefits, risks, and tips – Medical News Today.” https://www.medicalnewstoday.com/articles/8749 Accessed 10 Aug. 2021.
11“Vegetarian diet: How to get the best nutrition – Mayo Clinic.” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446 Accessed 10 Aug. 2021.
12“Dietary Protein and Amino Acids in Vegetarian Diets—A Review.” 4 Nov. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893534/ Accessed 10 Aug. 2021.