Protein

Because animal sources are our primary source of protein, and because they are the ones that include high-quality complete protein, careful attention needs to be paid in order for this important nutrient to be a part of vegetarian diet plans. Lacto-ovo and lacto-vegetarians who consume dairy products and eggs have fewer difficulties consuming adequate amounts of protein than vegan vegetarians. But even so, with proper planning, vegans can meet their protein needs without great difficulty.

Plants can contribute protein to the diet, but they are not a complete protein. Beans and legumes like kidney beans, navy beans, chickpeas, lentils, soybeans, nuts, and seeds are also considered good protein sources, but again they are not complete sources. A complete protein is one in which all the essential amino acids are found within the protein. An incomplete source does not contain all of the essential amino acids, meaning one of two could be missing.

Your body needs the right combination all amino acids (the nine essentials, supplied by food sources, and eleven nonessentials, made by the body) in order to build tissues and other compounds. If one or more is missing, your cells will not be able to make a complete protein. But this is not cause for alarm. Through a process of combining various incomplete sources of protein with each other, your body can make a complete protein source. In other words, by combining one food that offers some of the essential amino acids with another food that offers the other essential amino acids, you can create a complete protein source. Some of these combinations include the following:

    • Dried beans and barley
    • Dried peas and oats
    • Lentils and corn
    • Peanuts and rice
    • Soy/soy products and pasta
    • Soy/soy products and whole-grain/enriched breads
    • Soy/soy products and nuts (almonds, walnuts, pecans, cashews) or seeds (sesame, sunflower)

A general rule of thumb is to combine legumes with grains, nuts, or seeds. Here are some examples:

    • Peanut butter on whole wheat bread
    • Black bean or split pea soup with sesame seed crackers
    • Red beans with rice

When combining complementary proteins, it is not always necessary to consume these foods together at the same meal or at the same time. But it is important to consume various selections from the legumes with selections from the grain group over the course of a meal or two in order to reap the benefits of creating a complete protein.

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