vegan nutrition (2)
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- Protein
The myth that plant proteins are incomplete, necessitating protein combining, was debunked by the scientific nutrition community decades ago
Protein combining is the idea that in order to get "complete" proteins from plant-based foods, you need to eat two different protein sources together, like beans and rice or corn and quinoa. The idea is that plant-based proteins don’t provide all of the essential amino acids, And it’s just not true. there’s no need to worry about eating complementary proteins, as long as you’re eating enough calories.
Your body stores amino acids, as long as you’re eating a variety of plant-based protein sources, you’re good. And Pretty much all plants provide protein.
Protein deficiency is extremely rare, and almost exclusively happens to people who are starving because they either can't get or refuse to eat any food. Telling people that they need to worry about "completeness" of proteins is ridiculous.
To make it as simple as possible for you. Yes there are complete and incomplete protein profiles and they are presented in the biological value of proteins but by combining sources in adequate ratios your good.
B12
As a vegan, this is the only vitamin you need to get as a supplement, store-bought plant-based milk & nutritional yeast (cheese alternative) are fortified with B12 but just to stay safe.
Vitamin B12 is not made by plants or animals but by microbes that blanket the earth. In today’s sanitized, modern world, the water supply is commonly chlorinated to kill off any bacteria. So, while we don’t get much B12 in the water anymore, we don’t get much cholera, either, which is a good thing!
B12 deficiency is a humanity-induced problem, not a vegan problem. whether in supplements, fortified foods, or animal products, it comes from micro-organisms.
