Protein is essential to the proper function of your body. It helps to replace damaged cellular components, in addition to catalyzing the chemical reactions that go on in your body around the clock. The Institute of Medicine recommends that between 10 and 35 percent of calories in your diet come from protein, and high-protein diets tend to fall on the high end of this spectrum. Vegetarian diets, by contrast, tend to emphasize carbohydrate-rich foods. Consequently, they can be lower in protein. Other differences also exist.
Protein Sources
A major difference between high-protein diets and vegetarian diets lies in the protein source emphasized by each. High-protein diets often center on animal-based foods such as chicken, fish, eggs and low-fat dairy, while restricting intake of carbohydrates. An example is the diet featured in the book "Protein Power" by Michael Eades, M.D. By contrast, the defining characteristic of vegetarian diets is that they exclude many animal foods in favor of protein-rich items such as soy products. However, many vegetarians consume dairy.
Fiber Intake
Plant-based foods such as fruits, vegetables and beans are major sources of fiber in the diet. By contrast, meat and dairy contain no fiber. Plant-foods are also high in carbohydrates and can therefore be restricted under high-protein diets. A vegetarian's typical protein sources, which include beans and nuts, also contain fiber, which means that a vegetarian diet typically will be higher in fiber than a high-protein, animal-based diet. However, vegetarian diets that emphasize refined grains as a calorie source can be fiber deficient, notes Walter Willett, M.D., as refined grains lack the fiber found in whole grain products.
Vegetarian Deficiencies
Vegetarian diets that emphasize fruits and vegetables easily meet the daily requirements for many vitamins and minerals, notes Joel Fuhrman, M.D., author of "Eat to Live." However, a diet that excludes animal products can be deficient in certain nutrients that are found almost exclusively in animal foods. An example is vitamin B-12, which is synthesized by bacteria in the intestinal tracts of animals and makes its way into their flesh and milk. Vegetarian diets that minimize or exclude dairy products can be deficient in B-12.
High-protein Diet Deficiencies
Similarly, animal foods lack essential nutrients present in plant foods. A high-protein diet that centers around animal foods and does not include several servings of vegetables can be deficient in vitamins such as vitamin A and vitamin E. These vitamins are important antioxidants your body requires to protect itself from damage caused by environmental toxins. A high-protein diet that does not include citrus fruits, leafy green vegetables, or other sources of vitamin C can be deficient in this vitamin as well, as vitamin C is not found in meat or dairy products.
References
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- "Protein Power"; Michael Eades, M.D.; 1999
- "Eat to Live"; Joel Fuhrman, M.D.; 2005
- "The Nutrition Doctor's A-To-Z Food Counter"; Dr. Ed Blonz; 1999
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