Alternative Sources Of Protein

Dietary protein is essential for growth and development. It helps provide energy and proper pH balance in the body. The building blocks of proteins are amino acids. Essential amino acids must be obtained from foods; those that contain all essential amino acids are called complete proteins. Meat, milk and fish are complete proteins. Vegetarians, vegans and others wishing to reduce the amount of animal proteins in their diet need alternative sources of protein.

Beans, Nuts, Seeds and Grains

The Harvard School of Public Health explains that the protein in a steak provides 38 grams of protein but also comes with 44 grams of fat, of which 16 grams are saturated fat, the type that raises cholesterol in the blood. By comparison, two cups of cooked lentils delivers 36 grams of protein with only two grams of fat and 18 grams of heart-healthy fiber. Eating plant proteins together, such as beans and brown rice or peanut butter and whole wheat bread, ensures all that essential amino acids are combined to make up complete protein. Adding nuts and seeds to salads and vegetable casseroles increases protein intake. Cornmeal fortified with the amino acid L-lysine is also a complete protein.

Wheat Grass Juice

Researchers in India completed a study on the benefits of one ounce of wheat grass juice given every day for six months to terminally ill cancer patients. Blood work showed study subjects had higher albumin, hemoglobin and serum proteins and more strength and stamina, effects comparable to receiving a blood transfusion. The trial, published in the June 2006 "Journal of Clinical Oncology," states that wheat grass is a complete protein with approximately 30 enzymes, vitamins and minerals.

Blue-Green Algae

Spirulina and chlorella are two examples of blue-green algae that are grown and harvested under controlled conditions for food. Others come from large freshwater lakes. Medline Plus states that blue-green algae contains low-fat, high-quality protein comparable to meat and milk, with iron and other minerals. Of concern is the high cost of supplements and quality assurance that they are free of pollutants. The nutrients in blue-green algae are easily absorbed when taken orally. Supplements are available in frozen liquid, powder and tablet forms.

Soy

Nutritionist Phyllis Balch, author of "Prescription for Nutritional Healing," states that all soybean products, such as tofu, tempeh and soymilk, are complete proteins, containing all essential amino acids plus other nutrients. Flour, cheese, ice cream, yogurt, meat substitutes and nuts made from soy are available for meatless dining and treats. Soybeans prepared in the pod are called edamame. Soybean farming practices and whether or not isolated soy isoflavones are of benefit, or have potential harms, are some controversies yet to be decided. Also, soy may be an allergen for some individuals. Limiting soy products from two to four servings a week is advised by the Harvard School of Public Health.