Protein For A Plant-based Diet

In a plant-based diet, the dieter receives all or most of his nutritional needs from non-animal food sources. The Centers for Disease Control suggests that children under 3 consume 13 g of protein daily. Children between 4 and 8 need 19 g and kids aged 9 to 18 require between 34 g and 52 g of protein per day. Adult women need 46 g and adult men need 56 g of daily protein. You'll need a variety of plant-based protein sources if you don't eat meat.

Plants as Food

The "Gale Encyclopedia of Diets: A Guide to Health and Nutrition," reports that the earliest humans ate a diet of approximately one-third animal products. Despite that, history contains records of many civilizations that relied upon plants as their sole means of food. Consuming only plants may be the tenet of a religion, such as Hinduism or it may be part of a personal, environmental or ethical decision. Nuts, beans and legumes and soy products offer plant sources of protein.

Protein's Role in the Diet

The human body requires protein to grow and to develop and maintain healthy muscles, skin organs and glands, according to Medline Plus, a division of the National Institutes of Health. Amino acids are the vital components of protein and if a food contains all nine amino acids, it is a complete protein. If it contains fewer amino acids, it is an incomplete protein. Most plant-based foods are incomplete proteins, but by eating a combination of vegetarian foods, the dieter can receive complete protein requirements.

Plant-Based Protein

MyPyramid, the USDA's official nutritional guideline, lists beans and legumes, nuts and nut butters, peas and soy products as plant-based sources of protein. Soy products are the only complete vegetarian source of protein, containing all nine amino acids. Soy is found in tofu, tempeh, soy milk and vegetarian meat-replacement and dairy-replacement food products.

Benefits

A plant-based diet offers some potential benefits, according to the "Gale Encyclopedia," including a reduced risk of stroke, heart disease and high blood pressure. Dieters who do not eat meat may also have a lower risk of developing prostate or colon cancer. Although clinical studies are necessary to confirm these benefits, vegetarians may also be less likely to suffer from gallstones, osteoporosis, kidney disease, constipation and diabetes.

Considerations

Getting enough protein is essential when following a plant-based diet. If your diet allows, MyPyramid suggests adding eggs and dairy products, which are good sources of protein. Consult your doctor before switching to a plant-based diet and use vegetarian meat-replacement products, such as veggie burgers, soy sausage links, bean and lentil burgers and soy cheese and dairy substitutes.