How do you get enough protein if you are a vegetarian?
I am thinking of becoming a vegetarian, but I would like to know how u get enough protein (for the vegetarian people out there)!!
Everything has protein in it… EVERYTHING! At least in a small amount. I’m assuming you’re American… honestly, most Americans eat way too much protein, to the points their bodies can’t fully digest it (and thus excess waste, potential for kidney problems, etc…). 50 grams a day should be the maximum (unless you’re intensively body building)… In many countries, 25 grams a day is considered ideal. Most American’s eat way more than 25 g, and many eat way more than 50 g. It’s dangerous and unhealthy, and your body can’t even use that much protein.
So the argument from people who eat meat that "vegetarians don’t get enough protein" is actually scientifically unsound, as most people who eat meat (and even many vegans and vegetarians trying to compensate) eat WAY TOO MUCH protein.
That said… beans, legumes, nuts, many kinds of grains, soy/tofu, etc… are all excellent sources of protein. In fact, the protein they contain is actually more easily digestible (for humans) than meat. The other consideration is amino acids, which all of these have. There’s an old idea about "mixing" amino acid sources, such as eating grains and legumes (pita and hummus, rice and beans, etc…), apples and tomatoes, etc… at the same time. There’s been some controversy around this, as some claim it’s not necessary as 1) each individually has all amino acids, or 2) your body doesn’t need them at the same time. However, others point out that 1) the human body metabolises them quicker than meat and 2) while each individually has amino acids, they don’t contain all amino acids in the "proper" amount, and therefore you need to eat complimentary foods for a balance.
So, believe what you want. Personally, I think the argument for complimentary foods makes far more sense (ie: if you get too much on one amino acid but too little of another, it "outweighs" the lesser). But something as simple as pita with hummus or a peanut butter and jelly sandwich will give you a perfect complimentary protein containing tons of protein and a balance of amino acids.
But many people do fine even without complimentary proteins (myself included… as though I know this stuff, I don’t care or follow it), so… Also, things such as egg and dairy (which you may or may not eat) contain tons of protein and the proper level of all amino acids. Just avoid cheese made with rennet, as rennet is from the stomach of (dead) cows.
July 23rd, 2010 at 8:42 am
vitamins
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July 23rd, 2010 at 9:01 am
tofu, soy, soy milk, protein shakes…..
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July 23rd, 2010 at 9:13 am
beans
nuts
legumes
soy products
mock meat
tofu
soy/oat/hemp/almond/rice milk
dairy products
whole grains
me personally i love my chickpeas and cashews
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July 23rd, 2010 at 9:18 am
usually not…..being a vegetarian is actually bad for you, you dont get all the nutrients that you need. Everyone should have meat every once in a while.
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July 23rd, 2010 at 9:40 am
Vitamins
Soy protein shakes or bars
tofu
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July 23rd, 2010 at 10:04 am
You need to eat things like peanut butter, tofu, beans, nuts, and veggie burgers… hummus of any variety is also very tasty…. and the veggie chicken, and energy bars… good luck!!!
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I am a vegetarian as well
July 23rd, 2010 at 10:12 am
That’s great you’re considering vegetarianism. Vegetarians get all of the protein and other nutrients they need by eating a normal variety of fruits, vegetables, beans, nuts, and grains.
High-protein vegetarian foods include almonds, black beans, cashews, fake meats, garbanzo beans (chickpeas), kidney beans, lentils, peanut butter, pinto beans, soybeans, soymilk, sunflower seeds, and tofu.
References :
http://www.tryveg.com/cfi/toc/?v=08sources
July 23rd, 2010 at 11:00 am
I take vitamins… eat nuts, soy and such…..
being veg it totally healthy.
I hope you make the choice
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July 23rd, 2010 at 11:05 am
Lots of beans. Depending what kind of vegetarian you are, fish? There are protein bars that have about 20 grams of protein in them. If you don’t like those protein bars, Special K has tastier protein bars (that are about 9 grams) as well as the bottled water that has 2 or 4. You could even take a vitamen supplement :]
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July 23rd, 2010 at 11:32 am
Vegetarians can still eat eggs so there is a good source for protein. You can also find a really good protein shake by the Naked Juice company. Fake meat also has a lot of protein.
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July 23rd, 2010 at 11:44 am
If you eat food you will get protein. The minimum recommended protein is about 40-55 grams per day. If you eat whole grains, veggies, fruits, and legumes, it would be extremely difficult to get below that number unless you starve yourself.
I’m vegan and I get the recommended daily protein in just two meals.
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July 23rd, 2010 at 12:11 pm
tums,fish,milk,peanuts,tofu,refried beans,energy drinks. soy milk
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July 23rd, 2010 at 1:01 pm
Peanut Butter, soy milk, whole grain bread, nuts, veggie burgers, lentil soup, some cereals, beans, rice, tofu
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July 23rd, 2010 at 1:42 pm
You get enough protein by eating food. It’s a complete myth that you must eat meat to get enough protein; most meat eaters get far more than they need, to the potential detriment of their health.
Protein is the "building block of life" meaning that plants, which are life forms, have it too. Calorie-for-calorie, broccoli has way more protein than beef.
All you have to do is eat a balanced, varied diet including all of the vegetarian food groups: fruits, vegetables, legumes, whole grains, nuts, and seeds. If you’re eating eggs and dairy, that’s just that much more protein, but even vegans can quite easily get enough.
The conventional wisdom about combining plant proteins to make them complete has gone out the window in the last several years, so you don’t even need to worry about pairing beans with grains or whatnot. Just eat food.
p.s. Vitamins don’t have protein. Vitamins have… vitamins.
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July 23rd, 2010 at 2:08 pm
Plant proteins have zero side-effects compared to animal proteins. If you want a clean and healthy stomach everyday free from constipation, poor bowel movement etc. a vegetarian diet is what you require.
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July 23rd, 2010 at 2:39 pm
We covered this in BIOl 2020…Anatomy and Physiology. It seems that one has amino acid protein chains that require a specific sequence in order to form what is known as a complex protein. In order to form this complex protein, one must consume legumes and grains simultaneously. For example, succotash is a dish that contains beans (legumes) and corn (grain). It would be an example of a complex protein. Another example would be peanut butter (legumes) and bread or crackers (grains). The combinations go on and on… but the important aspect is that the pea, bean, or nut (legume) be consumed at the same meal (at least) with the bread, corn, rice, wheat, etc…(grain). See also the second source below for some information from wikipedia…
References :
Marieb’s 7th Edition
http://en.wikipedia.org/wiki/Protein_in_nutrition
July 23rd, 2010 at 3:29 pm
BEANS!
kidney
pinto
black etc. and you can make hummus with garbanzo beans and olive oil. Dip veggies, pretzels or anything you want and it’s delish.
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July 23rd, 2010 at 4:12 pm
Whole grains, beans, nuts and soy products, eggs (if you eat them) are great sources but everything else has protein too. Even broccoli has a few grams per serving.
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July 23rd, 2010 at 4:32 pm
Everything has protein in it… EVERYTHING! At least in a small amount. I’m assuming you’re American… honestly, most Americans eat way too much protein, to the points their bodies can’t fully digest it (and thus excess waste, potential for kidney problems, etc…). 50 grams a day should be the maximum (unless you’re intensively body building)… In many countries, 25 grams a day is considered ideal. Most American’s eat way more than 25 g, and many eat way more than 50 g. It’s dangerous and unhealthy, and your body can’t even use that much protein.
So the argument from people who eat meat that "vegetarians don’t get enough protein" is actually scientifically unsound, as most people who eat meat (and even many vegans and vegetarians trying to compensate) eat WAY TOO MUCH protein.
That said… beans, legumes, nuts, many kinds of grains, soy/tofu, etc… are all excellent sources of protein. In fact, the protein they contain is actually more easily digestible (for humans) than meat. The other consideration is amino acids, which all of these have. There’s an old idea about "mixing" amino acid sources, such as eating grains and legumes (pita and hummus, rice and beans, etc…), apples and tomatoes, etc… at the same time. There’s been some controversy around this, as some claim it’s not necessary as 1) each individually has all amino acids, or 2) your body doesn’t need them at the same time. However, others point out that 1) the human body metabolises them quicker than meat and 2) while each individually has amino acids, they don’t contain all amino acids in the "proper" amount, and therefore you need to eat complimentary foods for a balance.
So, believe what you want. Personally, I think the argument for complimentary foods makes far more sense (ie: if you get too much on one amino acid but too little of another, it "outweighs" the lesser). But something as simple as pita with hummus or a peanut butter and jelly sandwich will give you a perfect complimentary protein containing tons of protein and a balance of amino acids.
But many people do fine even without complimentary proteins (myself included… as though I know this stuff, I don’t care or follow it), so… Also, things such as egg and dairy (which you may or may not eat) contain tons of protein and the proper level of all amino acids. Just avoid cheese made with rennet, as rennet is from the stomach of (dead) cows.
References :
July 23rd, 2010 at 4:38 pm
nuts
tofu
peanut butter
beans
fake meat
protien stuff
References :
vegetarian
July 23rd, 2010 at 4:47 pm
TOFU
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July 23rd, 2010 at 5:23 pm
The thing is, you don’t.
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July 23rd, 2010 at 5:58 pm
There is not only no shortage of protein in dairy products and soy, there are high levels of protein in foods such as:
Asparagus – 36%
Broccoli – 33%
Peanuts – 29%
Cauliflower – 27%
Black-eyed peas – 27%
Egg noodles – 19%
Green beans – 18%
Bread – 17%
Walnuts – 16%
Spaghetti – 16%
Macaroni – 15%
Potatoes – 12%
Cantaloupe – 11%
Avocados – 11%
Meats, in general have about 25% protein.
References :
http://www.dietaryfiberfood.com/protein-food.php
http://www.weightlossforall.com/protein_content_from_good_source.htm