A High-Protein Vegetarian Diet Plan

Overview

As research points to the benefits of a diet lower in saturated fats and refined carbohydrates, more people are choosing to follow a high-protein vegetarian diet. It's become a preferred choice of athletes and nonathletes alike as a way to meet daily protein requirements while reaping the additional benefits that come along with it.

The Facts

Different types of vegetarianism exist according to the extent of the practice followed by the individual. In general, vegetarians consume a diet without any meat and composed mostly of plant-based foods, although many do consume food products derived from animals, such as eggs and dairy. High-protein diets, including vegetarian plans, derive roughly 30 to 40 percent of total calories from protein sources.

Significance

The 2005 Recommended Dietary Allowances (RDAs) recommend an intake of at least 0.8 g protein/kg of body weight for men and women. Because proteins are used as building blocks in virtually every cell in our bodies, you must continuously replace them through the foods you eat. Although some controversy exists, active individuals, such as athletes, may benefit from higher intakes. Based on this theory, many people have adopted a high-protein diet. Most Americans who adopt high-protein diets derive much of their protein from meat, but vegetarians must obtain most of their energy from plant-based foods to meet protein requirements.

Features

Choose a wide variety of plant-based foods as part of a high-protein vegetarian diet. Vegetarian sources of protein include beans, legumes, nuts, seeds and whole grains. Other good sources, which aren't typically known for their high protein content, are green vegetables such as peas, spinach and broccoli. Some vegetarians choose to incorporate animal-based foods, including egg and dairy products. Soybeans and soy-based products are among the highest in protein content per ounce. Many soy-based meatless products are widely available today and provide increased convenience and versatility, making them a preferred choice among vegetarians following a high-protein diet.

Benefits

If you're interested in following a high-protein diet, it's important to recognize that many plant-based foods are as high in protein content per calorie as animal-based foods and also contain all of the amino acids our bodies need, without the saturated fats and cholesterol present in animal-based foods. According to the American Heart Association, "many studies have shown that vegetarians have a lower risk of obesity, coronary heart disease, high blood pressure, diabetes mellitus, and some forms of cancer." People choosing to follow high-protein diets may benefit from using a vegetarian plan to decrease their risk for chronic disease.

Expert Insight

Dr. T. Collin Campbell, author of "The China Study," a comprehensive 30-year study on nutrition, points out that plant foods have dramatically more antioxidants, fiber and minerals than animal foods and that animal foods have much higher cholesterol and fat. In his book, he overwhelmingly recommends a plant-based diet and emphatically states, "There are virtually no nutrients in animal-based foods that are not better provided by plants."