June 23, 2020

Protein in the Vegan diet

There is much talk about protein and a fixation on how to get enough of it, especially when it comes to plant based diets! Lupins are one of the world’s richest sources of combined protein (40%) and dietary fibre (37%), This makes Lupins the perfect plant-based alternative to animal products and a great source of protein for vegans. Hailing from the legume family, Lupins deliver a highly concentrated amount of protein (40g per 100g) and can be easily incorporated into the vegan diet.

The recommendation for protein for adult male vegans is around 63 grams per day; for adult female vegans it is around 52 grams per day. Incorporating lupin foods into everyday meals and snacks makes it very easy for those following a vegan diet to meet the recommendations for protein.

Let’s define exactly what protein is shall we? Protein is one of three macronutrients (others are fats and carbohydrates) and are an essential nutrient to sustain life. Proteins are made up of chains of smaller chemicals called amino acids. The human body cannot store amino acids, so it must be supplied daily from the foods we eat.

The amount of protein you need in your diet depends on your weight, age and health. As a rough guide, the recommended dietary intake (RDI) for protein (measured in grams per kilogram of bodyweight) is:

  • 0.75 g/kg for adult women
  • 0.84 g/kg for adult men
  • Around 1 g/kg for pregnant and breastfeeding women, and for men and women over 70 years.

For example, a 75 kg adult male would need 63 g of protein per day. It is recommended that 15 to 25% of total energy intake per day is from protein sources. The human body can’t store protein and will excrete any excess. Therefore, the most effective way of using the daily protein requirement is to eat small amounts at every meal. Using the example of the ‘average’ 75 kg male above, this would require that he eats approximately 21 g of protein at three meals each day.

Pinarie Lupin Chips are the perfect way to enjoy the benefits of Lupin in a convenient, tasty and nutritious snack form. The Pinarie Snacks range includes two great tasting flavours: Onion & Chive and Sea Salt in two sizes 100g or 500g.

Available from leading independent grocers and health food stores. Visit www.pinariefoods.com.au to locate your closest stockists. Also available to purchase online through the Pinarie Foods website.

Sources: Better Health Channel, Australia & https://www.vrg.org/nutrition/protein.php

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