Vegetarians have lower rates of obesity, cancer and heart disease than meat eaters, the Physicians Committee for Responsible Medicine reports. However, getting all of the nine amino acids that your body needs can be a challenge if you're a vegetarian. Fortunately, there's no shortage of vegetarian sources for complete protein that will have your protein bases covered and fit into your vegetarian lifestyle.
Eggs
Eggs are a rich protein source that are compatible with vegetarian diets. A single hard boiled egg contains more than 6 g of high quality protein. In fact, egg protein is very high in what's known as biological value. The BV describes how well a protein source becomes digested and absorbed by your body. Eggs have the highest BV of any food in the food supply, Wageningen University states. Use eggs for frittatas, scrambled or as part of a veggie omelet.
Soybeans
Soy products like edamame, soy milk and tofu are rare sources of complete plant-based protein. If you're vegan, eating tofu regularly can help you get all the amino acids you need without having to use a complement protein source like rice and beans. Additionally, compounds in soybeans, known as phytoestrogens, can help reduce the risk of developing heart disease, lower blood pressure and combat osteoporosis.
Quinoa
Quinoa is the only grain that is also a complete protein source, rivaling the protein quality of meat products like beef. A single cup serving of quinoa contains 8 g of complete protein. You can use quinoa in place of brown rice as a dinnertime side, in stews and soups or in casseroles.
Dairy
Dairy products like cottage cheese and milk are complete protein sources that can also help reduce your risk of high blood pressure and stroke. A review article published in the June 2001 issue of the "Journal of Nutrition" notes that the calcium, magnesium and potassium in milk boost heart health and protect your cardiovascular system from chronic disease. For heart health, opt for low-fat or fat-free dairy options like fat-free yogurt and reduced-fat cheese.
References
- Physician's Committee for Responsible Medicine: Vegetarian Foods: Powerful for Health
- Wageningen University: Biological Value
- Better Health Channel: Soybeans
- Ohio State University: Chow Line: 'Mother grain' quinoa a complete protein (for 10/5/08)
- "Journal of Nutrition": Dairy Food Consumption, Blood Pressure and Stroke
- The Vegetarian Resource Group: Protein in the Vegan Diet
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