Vegetarian High Protein Diet

A vegetarian high-protein diet emphasizes proteins from beans, lentils, soy products, seeds, nuts, eggs and dairy products, as well as certain vegetables, grains and fruits. High-protein diets for vegans, who avoid all animal products, omit eggs and dairy. Vegetarian high-protein diets address nutritional concerns about omnivorous high-protein diets that are low in fruits and vegetables and high in saturated fats.

Identification

Some popular high protein diet plans recommend that people consume more protein than generally recommended by major health authorities: typically 100 grams or more per day. In the United States, the Recommended Daily Allowance for protein is 0.36 grams per pound of body weight. A person weighing 150 lbs. would therefore need to consume about 54 g of protein per day. However, the Vegetarian Resource Group notes that the human body metabolizes plant proteins differently from animal proteins. Therefore, individuals on plant-protein-based diets need to consume somewhat more protein, about 0.45 g per pound of body weight.

Misconceptions

Rose Elliot, author of The Vegetarian Low-Carb Diet, says that high-protein diets are not synonymous with low-carbohydrate diets. Her low-carbohydrate diet plan supplies 60 to 80 g of protein per day, well within the recommended protein intake for an average person weighing around 150 lbs. or more. Elliot cautions that high-protein diets are associated with kidney damage and suggests balancing protein intake with eating lots of vegetables and healthy fats.

Benefits

High-protein vegetarian diets may help build muscle when combined with a rigorous exercise program. At the same time, dieters avoid consuming the high levels of fats, especially saturated fats, associated with high-protein diets based on animal products. According to the Harvard School of Public Health, one 20-year study of over 80,000 women found that those who ate low-carbohydrate diets with a high content of vegetable fat or protein had a 30 percent lower risk of heart disease than women who ate high-carbohydrate, low-fat diets. Women who ate low-carb diets high in animal fats or proteins, however, did not have a reduced risk of heart disease.

Solutions

High protein vegetarian diets may help build muscle when combined with a rigorous exercise program. At the same time, dieters avoid consuming the high levels of fats, especially saturated fats, associated with high-protein diets based on animal products. According to the Harvard School of Public Health, one 20-year study of over 80,000 women found that those who ate low-carbohydrate diets with a high content of vegetable fat or protein had a 30 percent lower risk of heart disease than women who ate high-carbohydrate, low-fat diets. Women who ate low-carb diets high in animal fats or proteins, however, did not have a reduced risk of heart disease.

Considerations

The Harvard School of Public Health says that healthy individuals can safely consume up to 25 percent of their daily calories in protein, or 125 grams per day on a 2,000-calorie diet. Individuals with diabetes or kidney disease, however, should restrict protein intake to around 10 percent of daily calories to reduce strain on the kidneys.