Many people give up eating meat, fish, and eggs and adopt a vegetarian diet in order to maintain their weight. They frequently are unaware that this results in an insufficient amount of complete protein, which speeds up the aging process.
Let us discuss the causes for this, as well as foods that can be consumed to complement the full amount of protein found in plants.
Before beginning any treatment, I establish with my patients in my clinic a prerequisite that helps them postpone the aging process. They need to keep a meticulous journal of their daily menu. The food diary accurately documents every kind of food, when it is eaten, and even the precise kind of fruit or vegetable, as well as how it was prepared and how much was eaten. Such a journal provides insight into the patient’s regular eating routines.
Over the years, I looked at thousands of these menus and found that a large portion of Israelis, including those who are highly health-conscious, tend to eat too little protein. This is a concerning statistic that stands out particularly for women. I distinguish between men and women since, among them, the phenomena is more common; in fact, it might be argued that it is more prevalent among individuals who identify as health enthusiasts.
Women who, for health-related reasons, omit the daily serving of beef or chicken (and do it very intelligently, by the way) do not increase their daily protein intake by adding vegetable substitutes. By doing this, individuals gradually adopt a diet deficient in protein, which puts them at risk for premature aging and ongoing health problems.
The process of tissue renewal is harmed by incomplete protein.
Any protein that has all the amino acids—the building blocks the body uses to construct its tissues—such as those found in beef, chicken, turkey, and, of course, fish, dairy, and eggs—is considered complete. Proteins are found in the dermis (deep layers of skin), muscle tissue, internal organs, keratin in hair, collagen and elastin (skin connective tissues), and other skin tissues.
Every day, these tissues regenerate. New cells are constantly being generated and old cells dying off. However, if the daily diet does not include a enough amount of various and essential amino acids, the process of tissue regeneration is harmed. In fact, it is frequently observed that individuals who consume insufficient amounts of protein also frequently experience hair loss, thin skin that has faded in color, and thin texture.
Furthermore, in severe situations, we find unmistakable indicators of anemia (Normocytic normochromic anemia), which is differentiated from iron deficiency by having spherules that are normal in size and color. These women also frequently complain of weight gain and physical weakness since they typically eat a diet heavy in carbohydrates and low in protein.
If you follow a vegetarian diet, be sure to consume enough protein.
The effectiveness of the vegetarian diet has long been established. Many studies, some of which were published as early as the 1990s, have proved that adherence to a vegetarian diet can improve life expectancy by an average of approx. 10 years. A vegetarian diet also permits a large decrease in the amounts of cholesterol produced in the liver from these acids, which lowers the risk of cardiovascular disease because it is low in saturated animal fat.
But the majority of the numerous research that supported the value of a vegetarian diet relied on a lacto-ovo vegetarian diet. Dairy and eggs are the main sources of complete protein in this diet, which is essential for the body’s ability to regenerate tissue as well as for the heart muscle, internal excretory system, and all layers of skin to function.
It’s important to remember that, since our bodies are constantly renewing themselves, it is possible to follow a vegetarian diet even if you don’t eat fish, eggs, or dairy products. However, in order to do this, you must supplement with essential plant-based substances, starting with daily feedings of complete protein.
Grain and legume combinations are required to provide a full plant-based protein. The body receives protein from the combination of these two foods that is comparable in quality to eating a steak, but without the added saturated fat. The grains contain one type of amino acid and the legumes contain another.
It is important to realize that, according to recent research, the body may obtain all the protein it needs from a single meal without requiring a combination of grains and legumes. The body can assemble the necessary protein from the combination of amino acids in them when the two are eaten up to four hours apart.
Combinations such as rice with lentils, beans or chickpeas, chickpea spread with bread, or peas and corn are tasty and simple to create, plus they provide full protein. Since soybeans are the only kind of legume that has every amino acid needed to build a complete protein, they can be eaten as a meal or as tofu, which comes in a number of flavors and preparation options and provides the body with a complete protein that is on par with meat.
Egg white: a calorie-efficient source of protein
The recommended daily intake of complete protein is contingent upon several factors, such as age, gender, body composition, and degree of physical activity. It is now established that plant-based protein, when paired with eggs and low-fat cheeses, may be consumed by even expert body builders.
In addition, people who refrain from eggs and dairy products in an effort to avoid gaining weight should be aware that egg whites and low-fat dairy products are incredibly low in calories and fat and a very rich source of complete protein.
Why just protein instead of an entire egg?
The main cause of this is that the egg yolk, which makes up the majority of the egg’s calories, is extremely fatty and is composed entirely of pure cholesterol. On the other hand, the protein found in egg whites is entirely fat-free and a fantastic source of complete protein. With three or even four egg whites, an omelet can be a very rich and complete protein supply that is surprisingly low in calories (four egg whites plus one egg yolk equals less than 200 kcal).
It’s crucial to remember that, contrary to popular belief, pistachios, almonds, and olives do not contain full protein. Additionally, even if they taste amazing, eating them won’t replace fish or eggs.
