The Vegetarian Protein Myth

Vegetarians do not eat red meat, pork, poultry or fish. Vegans do not eat dairy or eggs. So the millions of vegetarians throughout the world must not obtain sufficient amounts of protein, as the theory goes. Many myths surround the vegetarian diet and protein. The fact is that well-planned vegetarian diets contain sufficient amounts of protein, according to a statement by the American Dietetic Association published in the "Journal of the American Dietetic Association" in 2009.

Protein Sources

A common myth is that vegetarian diets do not have sources of protein. The truth is that vegetarians have many sources of protein in the diet that can be categorized into two groups of foods. The first group is composed of plant-based foods that contain a complete protein of all nine essential amino acids. These foods include soybeans and quinoa, a grain-like seed. The second group are plant-based foods that together contain all nine essential amino acids. When combined in a meal or each eaten at different times throughout the same day, beans and rice or beans and corn provide all the essential amino acids you need for a complete protein.

Protein Quality

A similar myth is that plant proteins are inferior to animal proteins. The truth is your body breaks dietary protein into amino acids. The quality of protein in a food is based on amino acid content, not whether it is from a plant or an animal. Plant-based proteins, such as soy, are the same quality as from meat. However, plant-based foods are overall healthier than animal foods when you consider the other ingredients. Plant-based foods are usually higher in vitamin and mineral content and contain healthy fats, such as monounsaturated fatty acids and polyunsaturated fatty acids. Meat, on the other hand, contains high amounts of cholesterol and unhealthy fats, such as saturated fat, which may increase your risk of heart disease.

Protein Quality

Naysayers of vegetarian diets often say vegetarians do not consume sufficient amounts of protein. They could not be more wrong. The truth is that well-planned vegetarian diets can provide more than sufficient amounts of protein. The U.S. Department of Agriculture recommends vegetarians consume 5½-oz. equivalents of beans and peas each day. An ounce equivalent is equal to ¼ cup of cooked beans and peas.

Kidney Failure

The myth that animal protein is preferred to speed up the healing process of hospitalized patients is not true. Patients with kidney disease must restrict the amount of protein they eat because they are unable to excrete urea, a substance formed when your body breaks down protein. Patients with kidney disease can metabolize plant proteins easier than animal proteins.