![]() ![]() Protein needs for lacto-ovo vegetarians are the same as meat-eaters: 0.8 grams per kilogram body weight. These products also tend to have a higher concentration of protein than plant sources. Actively choosing foods with "complementary proteins" at each meal is not necessary.Įggs and dairy products provide complete proteins. Your liver stores a reserve of amino acids used to build proteins. As long as you eat a variety of plant protein sources throughout the day, there is no need for concern. Plant-based protein sources, with a few exceptions like soy and quinoa, are low in one or more of these essential amino acids. There are 9 essential amino acids (protein-building blocks) the body can't produce on its own. Examples of vegetarian protein sources and amountsĭo I need to worry about complete proteins or combining proteins?įortunately, no. You may consider protein powders from soy, hemp, pea, chia, whey (dairy-based) and other sources if you are on a reduced-calorie, vegetarian diet and have difficulty meeting your protein needs. Whole grains, preferably,and vegetables, provide protein in smaller quantities.įruits, fats, and oils provide essential nutrients but minimal protein. While a welcome treat for people missing their favorite burger, these highly processed products do not come with the same health and nutrition benefits of other plant-based proteins.ĭairy products and eggs provide ample protein for lacto-ovo vegetarians. Some "fake meats" closely mimic the flavor and texture of meat. Soy products (tofu, soy milk, tempeh, and meat substitutes) are highly digestible and provide higher and more concentrated protein content than soybeans and other legumes. What are the best vegetarian protein sources?ĭried beans and peas (legumes), soy, nuts, and seeds are especially high in protein and valuable vitamins and minerals. ![]() Rest assured, you can easily meet your needs with vegetarian protein sources. Indeed, protein is critical for muscle rebuilding and repair and immune function. "How do you get your protein?" often comes up in conversations among those following a plant-based or vegetarian diet. Wondering if you can meet your protein needs from a vegetarian diet? Yes, you can, and here's how! Sue Heikkinen, MS, RDN, CDCES, BC-ADM, ACE-PT - Registered Dietitian Nutritionist and Certified Diabetes Care and Specialist Educator
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