Proteins are the building blocks of life. Proteins like carbohydrates and fats are called macronutrients. But unlike the other two, proteins cannot be stored and used by the body whenever necessary. Therefore it is of paramount importance that the daily quota of proteins is
to be consumed by the body, which is roughly .8 to 1 mg per kg body weight. They are sources of energy supplying roughly 4 calories per gram of protein consumed. Though they are only second to carbs and fats for energy production. Proteins like hemoglobin help in transport of oxygen to the cells of the body while other proteins help in storage of iron for future use. Proteins also function as carrier molecules in the body.

Of late veganism has taken the world by storm. Claims that vegan food are far superior may not be absolutely true, but for those who cannot tolerate the non vegetarian diet, vegan proteins are not hard to find and also not very inferior, to say the least.

Proteins are composed of amino acids and the quality of proteins is gauged by their amino acid profile. Amino acids are classified into the essential and the non essential amino acids. The essential amino acids are those that the body cannot do without, but are not manufactured in the human body. Hence they have to be supplied in the diet. They are leucine, isoleucine, lysine, methionine, histidine, phenylalanine, tryptophan and histidine. It is a well known fact that all non vegetarian proteins are rich sources of all the essential amino acids.
When the discussion is about vegan proteins, nutritionists recommend the routine consumption of pulses /dals. The pulses belong to the family of legumes- any crop that grows in pods. The legumes include all the beans, peas and lentils. Pulses are good sources of protein, vitamins, minerals and iron, not to mention the ample complex carbs and fibre. This is an alternative to the meats and fish in the vegan diet. Also it goes very well with salads. A mild gaseous feel might put off people who love to have them, but this problem settles in some time. The serving size of cooked pulses is approximately 1/4th of a cup or one ounce which converts into 60-70 calories. The split form of pulses are the dals. Hence we have the moong bean, the chickpeas etc which when split, is the moong dal or the channa dal.
Like all other legumes, the soyabean grows within pods and comes in a variety of colours. This pulse can be used in oil extraction, as a substitute for milk and can be processed into numerous edible varieties of food like tofu, miso, tempeh, soya protein etc. Originally a Chinese crop it has become a pan Asian crop now. It is widely used in the vegan diet as a meat substitute in soya sausages and as a dairy substitute as soya milk, soya cheese and soya yoghurt.
The nutritional highlights about soyabean is that it is abounding in proteins, minerals, vitamins and insoluble fibre. It is a calorie dense food and abounding in all the essential amino acids. Here again there is a problem of processed soya which loses methionine, cystine and lysine.
In addition, it is a rich source of phytoestrogens called isoflavones, the two most import being daidzein and genistein. There are reports suggesting a lower incidence of breast cancer in those women regularly consuming soya proteins. On the flip side there are conflicting reports that women consuming soya regularly are in fact more prone to estrogen related cancers. Young girls fed with processed and unfermented soya report with precocious puberty and children fed with soy milk also face the same after effects.
Soy has a structure mimicking estrogen it can block estrogen receptor sites and help in reducing symptoms of estrogen excess like premenstrual syndrome. Likewise it is recommended in post menopausal women in whom the falling estrogen levels can be compensated by these phytoestrogens.
But herein lies the problem. Soy products have to be traditionally fermented to neutralise the toxins and carcinogens present in them. Fermented products like natto, tempeh and soya sauce are safe for human use, unlike the unfermented and processed soya products. There have been reports to show that unfermented dairy substitutes like soy milk, soy cheese and soy sausages and burgers may actually harm the body due to its hormone like activity. Hence it is a double edged sword.
Peanuts are legumes and not nuts. Products made out of peanuts include peanut protein, peanut butter, peanut flour and peanut oil. They are found in cakes, biscuits, sauces and confectionary. They are rich in proteins, fats and other micronutrients. 100 grams of peanuts are equivalent to 500 -600 calories. The fats present in peanuts account for about 50% of the calories and hence it is nutrient dense. Peanut butter is an excellent post exercise nutrition giving about 100 calories per tablespoon. In addition peanuts contain 20% proteins. All these make peanuts an excellent weight loss diet. They promote satiety and reduce appetite with a feeling of fullness imparted by the fibre content, both of which help in weight loss. The high protein and mono saturated fat content helps in increasing energy expenditure. Also it can be consumed in the diabetic as the glycemic index is low
There is no dearth of healthy vegan food. Only the right choices have to be made to get all the necessary nutrients