One of the most common concerns for vegetarians is meeting protein requirements. You not only need to get enough protein, but you also need to get the right types of proteins. You can get complete protein from milk and eggs, but if you are vegan and do not eat any animal-based products, you need to know how to meet your needs from plant-based foods.
Background
You need protein from the diet to maintain your muscles, keep your immune system functioning and allow your body's vital reactions to occur. The Harvard School of Public Health explains that a complete, or high-quality, protein is one that provides each of the essential amino acids that you need to get from the diet. If you are deficient in one or more essential amino acid, your body will not be able to make the proteins necessary for muscles and other body tissues.
Complete Proteins
Most complete proteins are from animal-based foods, such as meat, poultry and fish, and lacto-ovo vegetarians can get high-quality protein from dairy products and eggs. If you only eat plant-based foods, Iowa State University Extension states that you can get complete proteins from soy products, such as soybeans or edamame, soy milk or tofu, which provides 10 g per 1/2-cup serving. Quinoa is a unique grain because its protein is high-quality, according to University of Wisconsin Extension.
Combining Proteins
Even if you do not eat any single sources of complete proteins, you can still get each of the essential amino acids because of the principle of complementary proteins. Throughout the day, eat a variety of incomplete proteins from vegetarian foods such as nuts, legumes such as beans, peas and lentils, vegetables and grains. The amino acids in these proteins combine to function as complete proteins for your body.
Considerations
All plant-based sources are cholesterol-free, and they are often lower in saturated fat than many animal proteins. Most of the fat from soy is heart-healthy unsaturated fat. Many plant-based sources of protein are high in other essential nutrients. For example, the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services states that legumes count as vegetables and protein foods because they are rich in dietary fiber, iron, zinc, potassium and folate. Regardless of how you meet your protein needs, remember that an overall healthy diet, and not one protein source, is the most important consideration.
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