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Is it feasible to effectively supplement a vegan diet without soy?
Table of Contents
1. Soy Allergy
Allergy 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. Soy allergy affects up to 14% of children with cow's milk allergy. Fortunately, it is often temporary and tolerance for the product increases with age. However, the absence of allergies in childhood does not mean that no allergies will occur later in life. According to the research of T. A. Kamdar and colleagues, soy is a common cause of allergic reactions that occur for the first time in adulthood, immediately after shellfish and fish. Several allergenic proteins in soy have been identified, which are responsible for unwanted reactions. Avoiding soy and products that contain it is the most effective method of preventing allergies. According to the Regulation of the European Parliament and of the Council (EU) No 1169/2011, allergens, including soy, must be clearly distinguished from other ingredients on labels in the list of ingredients, to make it easier for allergic individuals to read labels.2. The role of soy in a vegan diet
Soy plays a significant role in a vegan diet, primarily due to its high-quality protein. It is a key component in meat substitute products. Soy provides substantial amounts of protein compared to other vegetables - up to 34 g per 100 g. It is a protein with a very high nutritional value, almost equivalent to egg protein. Its quality can be measured through the PDCAAS method, which takes into account the composition and digestibility of amino acids. In this method, the body is compared to a heavy amino acid content, with the magnesium content in the etheric protein reduced. A result of less than 1 means that the protein will not be fully utilized by the body. The value for soy is 0.91 or slightly more, depending on the source. Soy is also a source of calcium, magnesium, iron, and potassium. In 100 g of soy, one can find 240 mg of calcium, 216 mg of magnesium, 8.9 mg of iron, and 2132 mg of potassium.3. How to substitute soy in a vegan diet with alternative plant-based products
If soy is not part of your diet, consider other plant-based sources with similar protein, calcium, and iron content.4. A protein substance
Products with the highest PDCAAS value are listed in the table. Table 1. Soybean has the highest PDCAAS value among plant products with the PDCAAS value, but all plant products contain limiting amino acids. In legumes, methionine is the limiting amino acid, while in cereal products, lysine is the limiting amino acid. Combining different plant proteins in the diet increases the chance of providing a complete set of amino acids. Table 2 contains the protein content in legumes and cereals. Rice quinoa is a particularly valuable product due to its high PDCAAS value and high protein content.5. Rice-based pseudocereal rich in high-quality protein
This plant provides high-quality protein that can compete with animal protein. It contains all necessary amino acids in quantities similar to FAO recommendations. This is a significant deviation from conventional grains, as it is close to the nutritional value of legumes. However, due to the presence of anti-nutritive compounds such as phytic acid, protein intake among vegans may be less efficient than among people who consume animal protein. Similarly, iron intake may be less efficient.6. This metal is iron
Due to the lower availability of iron from plant-based products, J. R. Hunt proposes increasing the recommended daily intake of this nutrient for vegetarian eaters by up to 80%, in comparison to the recommendations for meat-eaters. It is noteworthy that even 100 grams of quinoa can provide 4.9 mg of iron, which, although less than in other plant-based products like soybeans, still meets half of the daily requirement for this nutrient for men. The recommended daily intake is 10 mg for men and 18 mg for women of reproductive age. In Table 3, information on other good plant-based sources of iron is provided. For those looking to meet their daily iron needs, it is worth noting that consuming products containing iron in combination with coffee, tea, or cocoa can hinder its absorption.7. The substance in question is calcium
Soy contains a considerable quantity of calcium. In fact, it is not the only plant-based product in which this component is present. Table 4 displays the calcium content in selected products.8. Object
Soybeans are also an excellent source of magnesium and potassium, but vegetarian dietary plans, which include soybeans or not, are typically rich in both these components. A vegetarian diet without soybean should include a variety of vegetables, especially legumes, nuts and seeds, as well as cereals, preferably whole grain. To provide all the required amino acids, it is necessary to diversify the diet as much as possible and utilize all the available products. To effectively balance vegetarian dietary plans, it is also necessary to consider several of its aspects.9. Omega-3 and omega-6 fatty acids
Due to the absence of fish and marine products in the vegan diet, the body receives fewer omega-3 fatty acids. Unsaturated fatty acids such as alpha-linolenic acid (ALA) are converted in the human body to EPA (eicosapentaenoic acid), but not enough for DHA (docosahexaenoic acid). Therefore, it is assumed that DHA should be provided through diet. The main source of DHA is fish. Therefore, it is advisable to consider supplementation with this acid with the support of a nutritionist. A good alternative to fish is oil from microalgae, but there are no specific recommendations on this topic. However, it is definitely necessary to ensure adequate provision of ALA in the diet, which is found in plant oils, particularly in linseed oil.10. Cobalamin, otherwise referred to as Vitamin B12
Generally, plant-derived products do not contain vitamin B12. Consequently, it is imperative to consistently track the levels of vitamin B12 in the blood and supplement it appropriately following a prior consultation with the attending physician.11. Vitamin D and its Derivatives
It has been proposed that the entire Polish population consider Vitamin D supplementation. Individuals aged 19 to 60 are advised to supplement with 800-2000 IU per annum, contingent on sun exposure and co-occurring ailments. As observed, a vegan diet devoid of soy is feasible and straightforward to implement, provided variety and adequate quantities of products are maintained.
