When switching to a vegan or vegetarian diet, many people are concerned about getting enough protein. There is an erroneous assumption that protein is only available from animal-based foods. Fortunately, it is relatively simple to get sufficient amounts of this vital nutrient from plant-based protein sources. The following guide will show you some of the options available when following a plant-based nutrition plan.
Understanding protein
When people talk about protein, what they are really talking about are amino acids. The human body needs 20 different amino acids to function, but it can only make 11 of these on its own. The other nine must be consumed via a protein source. Animal proteins generally have all nine of these missing amino acids, which makes it easy to ensure you are getting all of them. A single type of a plant protein won't have all nine, which means you have to combine different plant proteins in order to get the amino acids you need. This isn't difficult, especially if you incorporate variety into your diet. Even better, it's not vital that every meal provide the complete host of amino acids — you just need to try and get them over the course of a day.
Vegetarian options
Vegetarians are able to get complete proteins very simply by consuming animal products like milk, eggs, and cheese. Although these products aren't technically meat, they still contain all nine of the missing amino acids. If you opt to take this route for all of your protein needs, you need to incorporate at least one animal product into every meal.
The Grain-Legume Connection
For vegans and those that eschew all animal-based foods, the grain-legume connection is the easiest way to ensure you get complete proteins. Basically, by combining a grain with a legume in every meal or at least throughout the day, you will likely consume all your needed proteins and amino acids. This doesn't mean you are forced to live on boring beans and rice. You have many options for both the legume and the grain. The following are just a few examples.
Legumes
Grains
Other options
Beyond grains and beans in their whole food form, there are also products you can incorporate into your diet. For example, seiten is made from wheat gluten, making it a grain protein. It has a meaty texture and absorbs whatever flavor it is cooked with. For legume proteins, tofu, and TVP, both soy products, provide a meaty protein option. You can also enjoy hummus instead of plain chickpeas, or tempeh instead of plain soy beans or tofu.
Talk to a nutrition plan expert for more help in planning a healthy plant-based diet.
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