protein rich vegetarian food?

Question

i need some suggestions for protein rich vegetarian food please, as an alternative to meat...

Answer 1

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%.

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%).

The short answer is: "No, sufficient protein can be obtained by eating a variety of foods", but here is a longer explanation:
Protein is synthesized by the human body out of individual amino acids. The body breaks down food into individual amino acids and then reassembles the proteins it requires.

All amino acids must be present in the body to make proteins. Those that can be synthesized from other amino acids are called "unessential" amino acids. You can live on a diet deficient of these if you eat enough extra of the other amino acids to synthesize these. Those that cannot be synthesized from other amino acids are called "essential" amino acids and must be present in the diet.

Protein that contains all essential amino acids is called "complete" protein. Protein that contains some, but not all essential amino acids is called "incomplete" protein. It used to be believed that all amino acids must be eaten at the same time to form complete proteins. We now know that incomplete proteins can be stored in the body for many days to be combined with other incomplete proteins. As long as all essential amino acids are in the diet, it does not matter if the proteins are complete or incomplete.

The amount of protein recorded on food labels only lists the complete proteins. A product may contain much higher amounts of incomplete protein that is not listed. Combining such products may increase the total amount of protein beyond the levels expected.

The 1989 revision of the FDA's RDA suggests a protein intake of 44-63 grams. Many scientists think this number is too high. Most scientists agree with this number.

Here is another (from "Physicians Committee for Responsible Medicine"):

THE PROTEIN MYTH

In the past, some people believed one could never get too much protein. In the early 1900's, Americans were told to eat well over 100 grams of protein a day. And as recently as the 1950's, health-conscious people were encouraged to boost their protein intake. The reality is that the average American takes in twice the amount of protein he or she needs. Excess protein has been linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers. Despite all this, many people still worry about getting enough protein.

The Building Blocks of Life:

People build the proteins of their bodies from amino acids, which, in turn, come from the proteins they eat. Protein is abundant in nearly all of the foods people eat. A varied diet of beans, peas, lentils, grains, and vegetables contains all of the essential amino acids. Animal products are high in protein, but are undesirable because of their high fat and cholesterol content. Fat and cholesterol promote heart disease, cancer, and many other health problems. One can easily meet the body's protein requirements with plant foods. It used to be believed that various plant foods had to be eaten together to get their full protein value, but many nutrition authorities, including the American Dietetic Association, have determined that intentional combining is not necessary.1 As long as one's diet includes a variety of grains, legumes, and vegetables, protein needs are easily met.

If you are concerned,
Include:beans,nuts,peanut butter,whole grain breads,soy,eggs,milk

Answer 2

1

Answer 3

It will depend on the type of vegetarian regime you are planning to adopt love but most proteins are found in pulses, (lentils, beans peas) nuts (more protein than beef) eggs, cheese etc., The list is not exhaustive, others will fill in what I have missed. Some people eat dairy products, others will eat fish and still be called vegetarian.
I was a strict vegetarian (nothing that crawled, walked or swam) for about 12 years. I have fallen by the wayside a little, I eat fish and sometimes a little chicken, but not red meat. Yes, I know I am no longer vegetarian but I still eat most of the the foods I used to. Good luck!

Answer 4

I've been a vegetarian for 21 years now and in my humble opinion the best source of protein for vegetarians can be found in quorn products.

These are meat substitute meals which are made from a type of fungi super rich in protein.

Answer 5

Beans, nuts, soy meats, tofu, dairy, and I believe possibly broccoli are all rich in protein. Soy is a complete protein, but the others do best when combined- eg a serving of beans with rice= 1 complete protein

Answer 6

Vegetarian

Answer 7

Great question. The problem with protein sources that come from plants is that the iron is difficult to digest. While animal sources contain hemi-iron, plants contain non-hemi iron and are usually incomplete proteins. Not to worry. The proteins can usually be made complete by creating the right combinations of foods. Such as beans with rice, or making a peanut butter sandwich using whole grain bread. Another way to insure that your body is able to absorb the iron is to eat oranges or drink OJ. As it does aid in the absorption of iron.
Although I am a meat eater, I do like the occasional vegan meal. I even created my own recipe called "Fake Steak Fajitas"
I saute green and red peppers and yellow onions with a little olive oil. Then I cook these fake steak strips by Morning Star (they also have chicken) with the vegetables. Season with salt and pepper to taste. I place this on a tortilla with a slice of avocado and a little salsa. It is so good. I have even served this to my parents who did not even realise it was meatless.

Answer 8

At this time of year I would go for chestnuts, Sainsbury's do some excellent frozen ones which are brill if you heat them in the microwave first. You can use them in salads and as desserts with chocolate sauce or maple syrup and pureed down they are excellent for cooking with. If you don't like chestnuts try the various nut roasts, M&S do a good one. Myself I like Sainsbury's Vegetarian Kievs with a garlic and cheese filling and Aunt Bessie's Vegetarian Toad in the Hole. At present I am cooking a new ready meal from Quorn i.e. Curry & Rice.

Answer 9

Whole grain wheats contain a good serving. While quinoa is the only whole grain to contain complete protien (all the amino acids). And while you keep hearing that you have to eat a balanced diet to make sure you get all your protiens at one sitting, you don't. Your liver stores all the amino acids as they enter and uses what it needs, when it needs it. Of course you can't just eat the same exact food for every meal, everyday because you will only get those amino acids.

Answer 10

Hemp seeds are a complete protein. As is soy (tofu) but I refuse to eat that.... ---> good site on why soy is not good. http://www.westonaprice.org/soy/index.html

I am raw vegan (nothing cooked - no animal products)
I eat FOR FATS AND PROTEINS:
Hemp seeds, flax seeds, nuts, beans, avocados, coconuts.
Did you know that if you chew your veggies long enough to get all the good enzymes, there is more useable protein in the plants than in any flesh?
Good site that I found inspirational on my journey: http://www.thegardendiet.com