How do vegetarians get enough protein in their diet?

Question

What do vegetarians include in their diet to get enough protein without eating meat? What are some combinations of food that you eat? What is a good food source to replace Iron?

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%).

MYTH: "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).

Iron-Dark green leafy vegetables,whole grain breads,beans,most foods have a small amount of iron except dairy products.

Answer 2

As a vegetarian, you need to be extra careful to make sure you get high quality protein. Most vegetable sources of protein don't have a proper amino acid blend, so you get even less out of it than the total grams that are in it. However, there are vegetarian sources of protein that ARE complete, so you don't need meat. Here are some examples: Rice and beans (together, they make a complete protein) Whey protein shakes Eggs (if you can eat them still, they are great for protein). If you are worried about fat or cholesterol, you can actually buy just egg whites which are 80-90 percent protein (and still high quality protein). And if you're worried about keeping calories lower?: Rice and beans are very filling for the amount of calories you get, so no worries there. Whey protein shakes and egg whites are both low calorie.

Answer 3

There is really no reason to worry about not getting enough protein in your diet even if you don't eat meat.

Protein deficiencies are very rare, and typically only occur in people with an extremely poor diet lack variety. Like during times of famine or drought.

Just about everything we eat has amino acids in it. As long as you eat enough and get a healthy variety of foods you will get enough protein.

It's true that vegetarians and vegans (a strict vegetarian who consumes no animal products at all) especially eat less protein than people that eat meat.

However there no evident that more protein is better.

Diets with to much protein could cause an increase the risk of osteoporosis(1) and kidney disease(2).

Eat a Rainbow of fruits and vegetables to guarantee variety in you diet wither you eat meat or not, and if you eat meat consider reducing the amount of meat you eat in regular diet.

For more depth information read "Protein in the Vegan Diet" by Dr. Reed Mangels, Ph.D., R.D. A link to this article is listed below.

Answer 4

Some vegetables, such as legumes (e.g. soy beans) are sources of protein. There are mixes (e.g., vegetarian chili with beans and rice, plus other vegetables for flavor) which provide a good balance. I am not a vegetarian, so I know very little about this, except what I hear from friends who are, and my son-in-law. These are "pure" vegetarians. Some people are lacto-ovarian vegetarians (don't eat meat that has been killed, but eat eggs and butter and milk, etc. — nutrition is easier in such cases).

I looked up a website of the Vegetarian Society in the UK that deals with this issue of a balanced vegetarianism. Perhaps that would help.http://www.vegsoc.org/cordonvert/recipes/mealplan.html
The same organization issues a fact sheet on vegetarianism: http://www.vegsoc.org/info/goingveg.html

Answer 5

In Australia, Sanitarium have a great product line called 'Vegie Delights', which are essentially made of soya protein. Soya Sausages, hot dogs, vege fillets, even vege not-bacon - the list goes on and on, and it's delicious!
I have been a vegetarian for 17 years, and enjoy a diet rich in red kidney beans, chick peas, tofu, and soya products. If I want an iron boost, I eat spinach, leafy green vegies or eggs.
I have only ever had to take an iron supplement once in my life, and that was when I was newly vegetarian and working out at a gym.
Good luck, and eat cruelty-free!
Versacegal.

Answer 6

Beans & rice are a good combination for protein. Use a mix of beans.

You can get non-haem iron from green, leafy vegetables. Make sure you have vitamin C as well to absorb the iron. eg: red capsicum, oranges.

If you are planning on trying out a vegetarian diet, then make sure you investigate first.

I recommend finding a Seventh Day Adventist church in your area as they often hold vegetarian cooking classes since they are vegetarian by religious conviction .

Happy eating!

Gypsy Queen

Answer 7

If you read labels on food you will see that most that is not straight up junk food has protein in it. Things like peanuts, peanut butter, and beans have alot of protein in it.

Alot of vegetarians also go to meat substitues like Morning Star Farms & Boca that have high amounts of protein.

It is also known fact that most meat eaters get way more protein then there body needs in a day.

Answer 8

Very easily. It always makes me curious when people ask how vegetarians get their protein. There are so many sources!

-nuts
-seeds
-beans/legumes
-lentils
-soy/tempeh
-green food
-many grains (like oatmeal, buckwheat, barley)
-vegetables and fruits in lesser quantities (broccoli, peas, potatoes, bananas)

And if you're a lacto-ovo vegetarian, you've also got:

-eggs
-milk
-cheese
-yogurt

If you're still worried, take some protein or amino acid supplements. Many cultures live on a primarily vegetarian diet, and they do perfectly fine.

Answer 9

Broccoli, beans, bread, tofu, rice, pasta and potatoes are all good sources of simple protein.
Meat is composed of complex proteins that are hard to break up and digest. That's why beef stays in your colon for up to 2 weeks before being passed through your system. As far as iron, a multi vitamin takes care of that. Meat has no nutritional value, except for iron, so there is no need to eat meat.

Answer 10

By eating enough food to survive. Read John Robbin's Diet for a New America - Protein deficiency is almost unknown in adults who consume enough calories to survive.