Vegetarian & Vegan Nutrition

Ask the Expert

1 Do the higher levels of fibre in plant-based protein make it less bio-available?

Adam Cole (@adamcol02411621)

Wholefood plant-based proteins tend to contain lots of fibre, which, if consumed in large quantities, can affect the absorption of energy and minerals. Eating lots of fibre can also affect the excretion of nitrogen from the body, an element involved in protein metabolism, though this isn’t a major concern for most people. Plant-based proteins are less digestible than animal proteins, and some contain antinutrients that reduce nutrient absorption from food. Those who eat only plant-based proteins may need to eat a little more protein to offset this reduced digestibility; you also need to make sure your food is cooked well.

2 What is the best way to get all the essential amino acids in one meal?

Ollie Smyth

The best way to get all of the different types of amino acid in one meal is to combine different protein-containing foods. For a vegan, this means combining cereal grains (such as rice, oats, wheat, etc) with a legume (such as beans, lentils, etc). Example meals include five-bean chilli with rice, or peanut butter on a bagel. Some plant-based foods, such as quinoa and soya beans, contain all of the essential amino acids. Vegetarians are able to consume eggs and dairy products, which also contain all of the essential amino acids.

3 How do I get enough protein and amino acids without OD’ing on eggs and soy products?

Neil Ashton (@litespeeder)