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A lot of people might be surprised how much protein can be consumed in a plant-based diet but it is still a matter of concern when it comes to vegetarianism.
The primary focus of concern is getting adequate protein and all 8 essential amino acids. Most plant proteins do not contain all 8 essential amino acids. Those that do may be considered controversial and avoided; soy, for example contains all 8 essential amino acids but there is concern over its estrogen-like properties. To get all 8 essential amino acids, a vegetarian can easily combine food products that compliment eachother. For example, beans are low in the amino acid lysine but rice is rich in lysine. The great thing about such a combination is that it may exist naturally in many recipes and cultures. For example, rice and beans are found frequently in Mexican meals. It is believed that the two items should be consumed together, however, this is also difference of opinion among nutritional professionals. Until more research is done, consuming the complementary proteins together is a safer bet than consuming them hours apart.
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The primary focus of concern is getting adequate protein and all 8 essential amino acids. Most plant proteins do not contain all 8 essential amino acids. Those that do may be considered controversial and avoided; soy, for example contains all 8 essential amino acids but there is concern over its estrogen-like properties. To get all 8 essential amino acids, a vegetarian can easily combine food products that compliment eachother. For example, beans are low in the amino acid lysine but rice is rich in lysine. The great thing about such a combination is that it may exist naturally in many recipes and cultures. For example, rice and beans are found frequently in Mexican meals. It is believed that the two items should be consumed together, however, this is also difference of opinion among nutritional professionals. Until more research is done, consuming the complementary proteins together is a safer bet than consuming them hours apart.
Chart provided by:http://www.savvyvegetarian.com/articles/get-enough-protein-veg-diet.php
Plant proteins are also considered low quality proteins because they are measured against the protein in eggs, the ideal protein with a high biological protein value. However, some vegetarians consume eggs, such as lacto-ovo or ovo-vegetarians, and more of a problem for stricter vegetarian diets such as the vegan diet.
Great sources of vegetarian protein include nuts, seeds, legumes, eggs, and some dairy products. However, some protein products may be high in fat and cholesterol so those should be used less often or in balance with other meals that are lower in fat and cholesterol. Here is a chart that shows various forms of protein and their calories. It's important to keep in mind that while plant-based proteins do appear smaller- a vegetarian could certainly consume more servings throughout the day to get the amount they need.
Great sources of vegetarian protein include nuts, seeds, legumes, eggs, and some dairy products. However, some protein products may be high in fat and cholesterol so those should be used less often or in balance with other meals that are lower in fat and cholesterol. Here is a chart that shows various forms of protein and their calories. It's important to keep in mind that while plant-based proteins do appear smaller- a vegetarian could certainly consume more servings throughout the day to get the amount they need.
Although there will always be controversy over vegetarian diets, the ADA, among many organizations, including the Mayo Clinic and the American Diabetes Association, encourage the benefits of a vegetarian diet through online publications and position papers. In fact, the new position paper by the American Dietetic Association explains a lot of information regarding vegetarian diets including information on protein. It can be found here:http://www.vrg.org/nutrition/2009_ADA_position_paper.pdf
There are also a lot of athletes who are vegetarian, even vegan, who manage to get adequate protein intake. Some examples include (from the website www.veganathlete.com/vegan_vegetarian_athletes) :
- Brenden Brazier- Ironman triathlete
- Scott Jurek- Ultramarathoner
- Bill Pear- 4 time Mr. Universe Winner
- Art Still - Buffalo Bills/Kansas City Chiefs MVP, Hall of Fame
- And many, many others!
Thank you for reading,
Julie Conant Wallace
Resources: (will be updated to APA style asap)
- International Vegetarian Union: http://www.ivu.org/faq/protein.html
- Vegetarian.About.Com:http://vegetarian.about.com/od/healthnutrition/tp/protein.html
- The American Dietetic Association:http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/nutrition_5105_ENU_HTML.htm
- The Vegetarian Nutrition Dietetic Practice Group: http://www.vrg.org/
- My Pyramid Dot Gov:http://www.mypyramid.gov/tips_resources/vegetarian_diets.html
