Since meat is a main source of dietary protein, vegetarians should carefully plan their diets to ensure they meet protein needs. When properly planned, vegetarian diets may provide certain health benefits. According to the U.S. Department of Agriculture, vegetarians tend to have lower rates of cardiovascular disease and obesity compared with non-vegetarians. A vegetarian diet rich in certain nutrients such as protein is important, especially for vegetarians who follow a vegan eating pattern.
Recommendations
Protein requirements are the same for vegetarians and non-vegetarians. The recommended dietary allowance for protein is 56 grams for adult men, 46 grams for adult women and 71 grams for pregnant and nursing women. However, vegetarians must carefully plan their diet to make sure they are getting proper amounts of all the essential amino acids required by the body.
Types
Complete proteins contain all the essential amino acids the body needs, and are found in meat, eggs, soy and dairy products. Sources of protein from soy products include soy milk, tofu, miso, tempeh, soybeans, soy nuts and meatless burgers made with soy. Vegetarian foods such as legumes, whole grains, seeds and nuts lack some essential amino acids. However, according to Medline Plus, certain amino acid combinations can form a complete protein -- these include peanut butter and bread, cereal and milk, corn tortillas and beans, rice and beans and macaroni and cheese.
Concerns
Most Americans consume more than enough protein. Vegetarians are only at risk for protein deficiencies if they consume mainly incomplete proteins. According to the National Institutes of Health, signs you're not getting enough protein are decreased strength, muscle fatigue and weight loss.
Considerations
Although it's important to consume adequate amounts of complete protein from foods, there's generally no benefit to consuming a high-protein diet. Some vegetarians choose to follow a high-protein, low-carbohydrate diet in hopes of losing weight. However, high-protein low-carbohydrate diets usually result in calorie restriction that is likely responsible for the weight loss. Although high-protein diets may initially help with weight loss, studies show that long-term, high-protein diets are no more effective than any other type of calorie-restricted diet.
Athletes
Vegetarian athletes require higher amounts of dietary protein than more sedentary vegetarians. Protein recommendations for athletes are the same for vegetarians and non-vegetarians. The recommended dietary allowance for protein for adults is 0.8 grams per kilogram of body weight. However, the American Dietetic Association encourages endurance and strength-trained athletes to consume 1.2 to 1.7 g of protein per kilogram of body weight, which equals about 0.5 to 0.8 g of protein per pound of body weight per day.
References
- USDA: Dietary Guidelines for Americans 2010
- USDA: DRI Tables
- Medline Plus: Vegetarianism
- NIH News in Health; Making and Maintaining Muscle: How Much Protein Do You Need?; March 2008
- American Dietetic Association; Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance; March 2009
Member Comments