If I become a vegetarian, would I suffer from protein-deficiency?

Question

I am planning to be a vegetarian but the only obstacle here is protein. I know beans and soy can provide you with proteins but is it sufficient?

Answer 1

MYTH: "Humans were designed to eat meat."

FACT: Although humans are capable of digesting meat, human anatomy clearly favors a diet of plant foods. Our digestive systems are similar to those of the other plant-eaters and totally unlike those of carnivores. The argument that humans are carnivores because we possess "canine" teeth ignores the fact that other plant-eaters have "canine" teeth, and that ONLY plant-eaters have molar teeth. Finally, if humans were designed to eat meat, we wouldn't suffer from heart disease, cancer, diabetes, and osteoporosis from doing so. [more on this topic]
MYTH: "Vegetarians get little protein."

FACT: Plant foods offer abundant protein. Vegetables are around 23% protein on average, beans 28%, grains 13%, and even fruit has 5.5%. For comparison, human breast milk is only 5% (designed for the time in our lives when our protein needs are as high as they'll ever be). The US Recommended Daily Allowance is 8%, and the World Health Organization recommends 4.5%. [more on this topic, inc. chart]
MYTH: "Beans are a good source of protein."

FACT: There is no such thing as a special "source of protein" because all foods -- even plants -- have plentiful protein. You might as well say "Food is a good source of protein". In any event, beans (28%) don't average much more protein per calorie than common vegetables (23%). [more on this topic, inc. chart]
MYTH: "Meat protein is better than plant protein. You have to combine plant foods to make the protein just as good."

FACT: This myth was popularized in the 1971 book Diet for a Small Planet and has no basis in fact. The author of the book admitted nearly twenty years ago that she made a mistake (in the 1982 edition of the same book). [more on this topic]

Answer 2

The myth that it's hard to get enough protein without meat is just that: a myth. Most Westerners get FAR more protein than they need and it's really quite difficult to be protein deficient if you're eating a varied, healthy diet. You'll find protein like you said in soy, beans and other legumes. It's also in nuts and seeds, whole grains, dairy and eggs if you're still eating them... even green veggies.

Answer 3

You needs lots of other legumes to take the place of soy. Eat lentils, chickpeas, peas, peanuts and beans. Also make sure to get grain protein - quinoa is a great choice because it's a complete protein and is also a good source of calcium and iron. There is even protein in fruits, veggies (especially dark green veggies) and mushrooms. You might be getting more than you think if you're not taking produce into account. It sounds like eggs are an option for you, too.

Answer 4

I think so. The truth is, we need less protein than we are used to eating, and a lot of plants have SOME protein. Even peanuts have a little protein. The trick is to eat complex carbs (I hope I got this right), which are a bit higher in protein, and to not starve yourself. Make sure your diet still includes a little fat -- up to a point it's not all that bad for you and your body can use it... about 25% of diet perhaps. Just make sure it's not trans fat and it's not saturated fat (the shape of the molecule is similar in both cases, which is what causes it to "get stuck" in the body and not get broken down right -- sorry techies if that's not accurate).

If you fall a little short in calories, it's not too awful either. Some recent studies have shown that up to a point that can actually contribute to longevity. Just don't get crazy with it.

Oh, and take a multivitamin. Don't get crazy popping every supplement known to man. It won't help.

Our bodies have evolved to be very efficient in using what they get. Just make sure that what you feed it is not bad for it and you'll be fine.

Good luck!

Answer 5

You won't suffer protein deficiency of you eat a balanced diet. Nuts, beans, cheese and the zillion different soy products out there prevent that from happening. Tofo can be made to taste like anything you want. deep fried is tasty. But soy based products are boutiful now....I mean soy milk in smoothies, soy meatless products like chicken nuggets, smart bacon, etc are full of protein, & taste great. As long as you don't turn into a bean burrito, salad & french fries type vegetarian, but rather mix up the healthy products available to us out there, you'll be good to go.

Answer 6

there are plenty of sources of protein for vegetarians! there's dairy if you're not vegan, bagels, many wheat-based foods like crackers & some breads, certain vegetables and beans. just check the nutrition facts to see how much protein you're getting. some people also like protein shakes, but there can be animal products in those, so watch out. congratulations for becoming a vegetarian and good luck. check out www.goveg.com if you need more info.

Answer 7

Most Americans get far too much protein in their diets, so cutting out meat does not mean you'll become deficient. However, many vegetarians are anemic (low iron) so they have to make sure they eat certain foods that are high in iron. The best way to get a lot of iron is to eat combinations of foods that have ample iron.

Answer 8

beans and soya can provide you sufficient protein. Personally, I'm a big fan of white meat and fish which is the primary source of protein for me - I do a lot of training. Whatever you're reasons are for becoming veggie, there are sufficient sources of protein in existence - how much of beans and soya you can eat though is another thing.....;-)

Answer 9

Yeah, it's possible, but I doubt you're going to end up with Kwashiorkor unless you really just don't take your health seriosly.

Eat some falafel, a bean burrito, red beans and rice, or a PB&J, etc regularly, and you'll be fine.

Talk to your doctor before you do any radical diet change.

Go to your library, and check out a few vegetarian cookbooks, and photocopy any recipes you try that you end up liking.

Answer 10

It is more then sufficient. Your body does not actually require much proteins and most vegetables have some proteins in them. Spinach has the most protein of all vegetables.