Protein Sources for Vegetarians
Vegans Can Easily Get Enough Protein -- Even Without Soy
Mar 24, 2009
We all need protein and the usual recommendation is about 0.8 grams per a kilo of body weight a day, which is about 56 grams or 2 ounces for someone weighing 70 kilos (154 pounds). Pregnancy, breastfeeding, high levels of physical activity and illness increase these requirements to some extent.
There's a common misconception that vegetarians and vegans easily get deficient in protein, but it is surprisingly easy to fill and even generously exceed this requirement even without any meat, dairy or other animal-based proteins.
Amino Acids and Complete Protein
Proteins consist of amino acids and the human body uses amino acids acquired from diet to build its own proteins. There are a eight essential amino acids for adults, while children need four more. All of these amino acids can be found from vegan sources.
Meat and eggs contain an abundance of all the essential amino acids and are thus said to be complete proteins, while most non-animal foods contain very small amounts of some amino acids and have been called incomplete proteins. Hemp seed, soy, quinoa, rice and buckwheat are often mentioned as examples of complete vegetable proteins.
It was once believed that as a vegetarian one has to combine several protein sources at the same meal to provide the body with all essential amino acids, but this was found to be incorrect. There is also no evidence to support the common claim that vegetarian diet is inferior to ones containing meat because vegetarian proteins are "incomplete".
Soy or Not?
Soy is valued as a good source of protein for a variety of reasons. It is rich in protein, but also fiber, vitamins, minerals and other nutrients, including some flavonoids that may help prevent cancer. It is fairly inexpensive and very versatile, available as soy milk and other dairy-like products, tofu, tempeh, faux meats and many other kinds of products.
Recently there has been a backlash against soy, blaming it for various ailments from brain shrinkage to thyroid problems. From the studies it seems like excessive consumption of soy may possibly increase the risk of some health problems, but the same goes for the overconsumption of just about any food. In Asia small amounts of soy have been consumed for millennia and have not posed problems.
Soy is by no means a necessary component of a vegetarian diet. Those who are worried about the the possible dangers of soy or who wish to avoid for other reasons, such as allergies, have many other choices for high-protein foods, including other beans and legumes, nuts and seeds, mushrooms and seitan (wheat gluten).
Some grains, especially quinoa, are fairly high in protein. Leafy greens and cruciferous vegetables like broccoli are also a good source. All healthy foods, even fruit, contain some amounts of protein.
Low-Carbing for Vegetarians
Eating a low-carb diet is not impossible for a vegetarian or even for a vegan - though it may prevent one from eating out. The Atkins diet. especially its inductory phase, may be difficult for a vegan as almost all good vegan protein sources also contain a significant amount of carbs, but less strict carbohydrate-limiting diets should not pose problems.
Vegan Protein Powders
Most vegetarians or vegans need not to pay special attention to the protein content of their diet, as long as they eat a variety of healthy foods. Those who are into heavy body building or other very demanding sports may wish to use protein supplements to guarantee they get enough amino acids for muscle building, but this is not a problem for vegetarians.
Besides soy protein powder, there are other dairy-free and egg-free protein powders that are also suitable for vegetarians. Examples include brown rice protein and hemp protein powders.
Hemp seed is a powerhouse of nutrients, but one should be careful when purchasing hemp protein powders, as some of them are just finely milled hemp protein, which is fairly high in fat. As good as the fat in hemp is, the calorie content may be too much for those who consume large amounts of protein supplements.
References
American Dietetic Association; Dietitians of Canada. Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets. J Am Diet Assoc. 2003 Jun;103(6):748-65.
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