Vegetarians may not eat red meat, but they do eat protein. The idea that vegetarians don't get enough protein in their diet is one of the myths about vegetarianism. While certain types of vegetarians may find it easier to meet their daily protein needs than others, all vegetarians, including vegans, who follow the most stringent set of dietary requirements, can meet their protein needs.
Type of Vegetarians
All vegetarians do not follow the same food guidelines. Lacto-ovo vegetarians, who eat both eggs and dairy, have access to more protein sources than vegans, who eat no eggs or dairy. Lacto-vegetarians consume dairy products but not eggs.
Types of Protein
Vegetarians and vegans get their protein primarily from plant sources. Proteins consist of amino acids. Nine amino acids fall under the classification of essential, meaning your body can't manufacture them. While all animal sources of protein contain complete protein and supply all the essential amino acids, non-animal sources of protein are incomplete, because they contain some, but not all, the essential amino acids. Soy and quinoa, a whole grain, are the only plant-based complete protein. However, you don't need to get all the essential amino acids in one food to supply your protein needs.
Pairing Proteins
At one time, the prevailing view was that vegetarians needed to pair protein sources at one meal, so that they consumed all the essential amino acids at a sitting. This view has fallen out of favor; as long as you eat all the essential amino acids within a 24-hour period, Health Services at Columbia University states, you do not need to pair foods at one meal just to get all the essentials within a certain time frame.
Protein Deficiency
Vegetarians rarely develop protein deficiency. Protein is in nearly every food, although sometimes in small amounts. As long as you're consuming enough calories each day, you're getting enough protein, the University of Georgia Health Services states. Typical vegetarian diets, including vegan diets, appear to meet and even exceed daily protein requirements, according to the American Dietetic Association's 2009 position paper. Concentrating on getting enough healthful and reasonably high-protein foods, such as whole grains, beans, nuts and seeds, will add up to a healthy amount of protein for vegetarians.
References
- American Dietetic Assocation; Position of the American Dietetic Association: Vegetarian Diets; July 2009
- Health Services at Columbia University; Complete and incomplete Proteins in Grains and Vegetables?; August 2003
- University of Georgia Health Services; Vegetarian Diets
- Eastern Illinois University: Vegetarianism
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