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Is it possible to balance the vegan diet with the exclusion of soybeans?
Table of Contents
1. I'm allergic to soy
Allergy, according to information on the website of The American Academy of Allergy Asthma and Immunology, is an unwanted response of the body to certain allergens (mostly proteins) that is caused by an overreaction of the immune system, most often involving IgE antibodies. Allergy is not an intolerance. Although the latter may have very similar symptoms, its underlying is not immune system reactions but an abnormality of the digestive system, e.g. deficiency of enzymes.2. Soy on a plant-based diet
Soy provides a high protein dose, the highest among vegetables up to 34 g per 100 g. It is a protein with a very high nutritional value, almost the same as egg protein. The protein quality measured, for example, by the PDCAAS method is almost the exact same as milk protein.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
Products with the highest PDCAAS value are shown in the table. Table 1. The PDCCAAS value of the selected soy products is the highest among plant products with the PDCAAs value. In all plant products there are limiting amino acids, i.e. those whose content is lower compared to their protein content in the sample, so that the use of protein by the body, e.g. for anabolic processes, may be limited. So, it is best to combine the products in such a way as to provide all the higher amino values.5. Quinoa is a rice commodity
It contains all the essential amino acids in a quantity close to the composition recommended by the FAO. It stands out in a grain context, almost comparable to onions. Due to the presence of anti-nutritive compounds in plants that can adversely affect the nutrition of the product, such as phytic acid, in the opinion of M. A. Kniskern and C. S. Johnston, the recommended protein intake among vegans should be higher than that among people who consume animal protein. Likewise, iron.6. The iron
Because of the lower absorption of iron from plant products, J. R. Hunt suggests increasing the recommended daily intake of iron for vegetarian dieters by up to 80% compared to the recommendations for meat-eaters. Quinoa contains 4.9 mg of iron per 100 g. This is significantly less than in soybeans, but this portion meets half of the daily iron intake for men. Recommended intake is 10 mg for men and 18 mg for menstruating women per day. Other good plant sources of iron are listed in the table. Table 3.7. It's calcium
Soya contains a lot of calcium. Fortunately, it's not the only plant product that contains this element.8. Product
Soybeans are also a very good source of magnesium and potassium, but vegan diets which include soybeans or not are usually rich in both elements. A vegan diet without soybean should be rich in vegetables, especially onions, nuts and seeds, as well as cereals, preferably unrefined. To provide all the essential amino acids, it is necessary to diversify the diet as much as possible and use all the products available.9. Omega-3 and omega-6 acids
Due to the lack of fish and seafood in the vegan diet, they provide less omega-3s to the body. Alpha-linolenic acid (ALA) is converted in the human body to EPA (eicosapentaenoic acid) but not enough to DHA (docaxahexaenoic acids). It is therefore assumed that DHA should be supplied with the diet. The source of DHA is primarily fish. Therefore, it is worth considering supplementing with this acid individually with the help of a dietitian.10. Vitamin B12 and its derivatives
Naturally, plant products usually do not contain vitamin B12, so monitoring of serum vitamin B12 levels and appropriate supplementation after consultation with your doctor is necessary.11. Vitamin D and its salts
Vitamin D supplementation is recommended for the entire Polish population. People aged 19 to 60 years are recommended to supplement in 8002000 IU throughout the year depending on exposure to sunlight and co-existing diseases.
