The USP study shows that these individuals often resort to the few healthy elements to guarantee the contribution of proteins; Find out what are the attention points
Or for environmental reasons or to feed healthier, the number of vegetarians It is growing all over the world. According to a survey by Brazilian Vegetarian Society, between 2012 and 2018, there was a 75% jump of this population in the country – considering those who exclude alone meatvegetarians and those who do not consume any product of animal origin, the Vegans.
Therefore, the offer of products aimed at this public in supermarkets is also increasing. “It is a fact that the vegan diet has become more common and it is much discussed if supporters are able to achieve the needs of daily proteins and essential amino acids,” says the clinical nutritionist and physiologist of the Hamilton exercise Roschel, who led a survey to a survey in the University of San Paolo (USP) Posted in Jama Network Open.
The work evaluated the food consumption of 774 vegan people from a food call, which records everything that is consumed during a typical day. With these data in hand, the researchers were able to quantify not only the ingested nutrients, but also the calorie contribution for the degree of transformation (food food (food fresh and minimally elaborate, elaborate and ultra elaborate).
The results showed that most participants meet the recommendations for the intake of essential proteins and amino acids – molecules that form proteins, but are not produced by the body and have specific functions in the metabolism.
It has also been observed that most daily energy – 66% of the ingested calories – of vegans come from food freshThat is, they do not change to be consumed; and minimally elaborate, those who have crossed processes that do not involve the addition of salt, fat, sugar or other substances.
Another discovery is that those who ingested less ultra elaborate were more likely to inadequate protein consumption.
“The fact that the study stressed that many people with this type of food They reach the recommended quantity of proteins, but with ultra -elaborate food addiction, it makes sense in a context in which plant sources for the entire rich can have a lower protein density than the animal source, which requires larger portions to achieve nutritional objectives “, Serena Del Favero, nutritionist at Esinstein Space, Unit Sports and Rehabilititation at the Israelite Albert Einstein hospital.
According to research, the main ultra centers consumed by the vegans analyzed are protein supplements based on protein and plants based on plants. “Although we have found ultra smaller food consumption values among vegans compared to population data, these elements seem to take on a certain degree of relevance in satisfying the nutritional need of the proteins of these individuals,” says Roschel.
The ultra elaborate have been studied by the growing number of tests that their high sugar, sodium, fat and chemical additives are related to the increase in cases of obesity, diabetes, Cancer And other evils.
On the day of an office a day, Einstein’s nutritionist observed the highest consumption of these products by vegan patients to ensure the necessary protein intake. “This is particularly common in those who seek practicality, since the ultra elaborate are easier to prepare and can be consumed quickly,” says Favero.
Although the soy protectors and tesuited plants are considered ultra elaborate, there is no evidence that can cause the same negative effects as the typical ultra elaborate ones -snacks, stuffed biscuits and ready -made drinks, for example.
“Other protein foods consumed frequently were substitutes for meat products such as steaks, hamburgers and vegan sausages. These are usually – although not a rule – with a unbalanced nutritional profile and can be deleterious health if consumed in excess “, says the USP professor.
How to make good choices
Although ultra -elaborate women work as shortcuts, a more natural diet with ingredients that are also good sources of protein – such as legumes, whole grains, seeds and oil seeds – offers higher nutritional quality.
Tofu and tempeh are excellent options based on soy, less elaborate and versatile for culinary use. Other alternatives include chickpea flour, nutritional yeast, algae and dark green vegetables, which complete the intake of proteins and important nutrients such as iron.
The combination of different plant sources during the day helps to guarantee all essential, natural and natural amino acids. If the inclusion of ultra elaborate is required, the orientation is carefully controlling the label, analyzing the ingredients and nutritional composition of the product.
“The goal is to encourage more balanced consumption, reducing the dependence of ultra -elaborate people without completely ignoring their role in a modern vegan routine,” says Serena del Favero.
At the time of purchase, follow the following suggestions:
1. Give priority to products with short and simple lists of ingredients
It is the ideal that the ingredients such as soy, pea and chickpeas appear among the first objects, indicating that it is the main component. Avoid those who have many unknown or complicated names that indicate a higher level of processing.
2. Take eye on the sodium
Ultra elaborate foods often have high levels of this ingredient to preserve and improve taste.
3. Attention to fat
Always check the amount of fat And avoid objects with trans fats and high saturated levels.
4. Bet on the fibers
Choose the products rich in fibers since many ultra elaborate can lose this substance in the production process.
5. You prefer fortified foods with vitamins and minerals
Products with extra doses of vitamin B12, iron, soccer And vitamin D can be good vegan choices, since these nutrients are more difficult to put in a diet based on plants.
6. Manneire in Zucchero
Pay attention to hidden sugars and avoid added sugar products. Many ultra elaborate have sugar or syrup to improve taste.
7. Not all the ultra elaborate are the same
It varies the brands and options and compare ingredients and nutritional tables, always choosing the simplest and best nutritional profile.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
