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Is it possible to balance the vegan diet with the exclusion of soybeans?
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1. I'm allergic to soy
Although the latter may have very similar symptoms, it is not immune system reactions that most people experience, but rather digestive abnormalities such as enzyme deficiency. Fortunately, tolerance to this product is most often transient and develops with age. T.A. studies have identified several allergic proteins so far. In most people, soy lecithin or soybean oil do not trigger an allergic response. According to Regulation (EU) No 1169/2011 of the European Parliament and of the Council, as allergic reactions, including allergenic products such as soybeans, should be indicated on the labels of allergen-resistant products, such as the soy sauce, have been identified to date.2. Soy on a plant-based diet
The PDCAAS method takes into account the content and composition of amino acids and the nutritional value of the protein. The model protein takes a value of 1 (the model protein is animal protein: eggs, milk, chicken meat). The result for soy is 0.91 or slightly more, depending on the source. 216 mg of magnesium in 100 g. Iron 8.9 mg in 100g. Soy in a plant-based diet is difficult to deliver amino acid. Soy provides the highest dose of protein as a method of weight reduction of up to 163 g. The maximum amount of protein used in this method is up to 34 mg in the same diet.3. How to replace soy in a vegan diet
If you exclude soybeans from your diet, look for comparable plant sources of protein, calcium, and iron.4. It's a protein
The PDCCAAS value of selected soybean products is the highest among plant products. The PDCAAS value is therefore best composed in such a way as to provide all the exogenous amino acids. On the other hand, in cereal products, it is the lysine that is not lacking in soybeans, whereas methionine is abundant in cereals. The table below shows the protein content of soy beans and cereal. The protein content in the selected products refers to the raw products. Following the elimination from the diet of the most important sources of protein, the whole plant amino organisms can be treated as a mixture of soy products and grains. Thanks to this, the PDCA can be classified as an essential amino acid.5. Quinoa is a rice commodity
It stands out in a grain context, almost as good as onions, like Kniskern and C.S. Like iron, it contains all the essential amino acids in amounts close to the composition recommended by the FAO. Because of the presence of anti-nutritive compounds in plants that can adversely affect the nutrition of a product, such as phytic acid, M.A. Johnston believes that the recommended protein intake among vegans should be higher than that among people who consume animal protein. This pseudo-god provides protein of surprisingly high quality.6. The iron
Quinoa contains 4.9 mg of iron per 100 g. The recommended intake is 10 mg for men and 18 mg per day for menstruating women. Table 3. Due to the lower absorption of iron from plant products J.R. This is significantly less than that found in soybeans, however, this portion meets half the daily requirement for iron for men. Other good plant sources of iron are listed in the table.7. It's calcium
Table 4 Soybeans contain a lot of calcium in the selected products.8. The Commission shall adopt implementing acts in accordance with the opinion of the Standing Committee on Plants, Animals and Food, Food and Rural Affairs
Therefore, it is considered that DHA should be supplied with the diet. It is therefore worth considering supplementing with this acid individually with the help of a dietician. However, you certainly need to make sure that you provide an adequate amount of ALA in the diet, which is found in vegetable oils, especially flaxseed oil. Alpha-linolenic acid (ALA) is converted in the human body to EPA (eicosapentaenoic acid), but not enough to DHA (deoxyhexaneic acid). DHA sources are primarily fish. A good alternative to fish can be micro-algae oil, but there are no specific recommendations for this. Due to the lack of fish and fruits in the body, they provide less omega-3s in the digestive system.9. This Regulation shall enter into force on the twentieth day following that of its publication in the Official Journal of the European Union
Naturally, herbal products usually do not contain vitamin B12. It is therefore necessary to monitor serum levels of vitamin B12 and to supplement appropriately after consulting your doctor.10. This Regulation shall enter into force on the twentieth day following that of its publication in the Official Journal of the European Union
As can be seen, a vegan diet without soybeans is possible and easy to implement provided that a variety of products and an adequate quantity are maintained. Individuals aged 19 to 60 years old are recommended to supplement 8002000 IU throughout the year depending on exposure to sunlight and coexisting diseases. Vitamin D supplementation is recommended for the entire Polish population.
