Protein is a major part of skin, muscles, organs and nearly all body fluids, and functions in cell repair, growth and development. Protein is broken down in your body and replaced by the amino acids produced from digestion of protein you consume. According to the 2010 Dietary Guidelines for Americans, most adults should consume 0.4g of protein per 1 lb. of body weight each day. Complete proteins, found primarily in animal-based foods, provide all the essential amino acids. Vegetarian diets consist mostly of incomplete proteins, and are low in one or more essential amino acids. Vegetarians must plan their diet accordingly to ensure that they consume adequate protein sources.
Beans
Most beans are incomplete proteins, with the exception of the soybean, which is the only plant-based complete protein. The Centers for Disease Control and Prevention reports that if beans are eaten in combination with rice, they can provide adequate amounts of complete protein. MedlinePlus advises that individuals should get two to three servings of protein a day. One serving of protein can be found in 1/2 cup cooked dry beans and provide approximately 8g of protein. Soy-based products such as tofu, tempeh and veggie burgers, can also provide a rich source of protein for vegetarians.
Nuts and Seeds
The U.S. Department of Agriculture states that nuts and nut butters are beneficial sources of protein for vegetarians. In 1 tbsp. of peanut butter, or 1/2 oz. of nuts, an individual can fulfill one serving of protein. In addition, 1/2 oz. of pumpkin, sunflower or squash seeds is equal to one serving of protein. The 2010 Dietary Guidelines for Americans states that one serving of nuts provides about 2g of protein per serving.
Dairy Products and Eggs
For lacto-ovo vegetarians, who consume some animal products, such as dairy products and eggs, complete protein sources such as milk, yogurt, cheese and eggs are available to fulfill protein recommendations, according to the USDA. The Dietary Guidelines for Americans reports that 1 cup of yogurt or milk contains 8g of complete protein.
Member Comments