Vegetable Protein Sources

Vegetable Protein

The major nutritional concern for those pursuing a vegetarian diet is getting enough good quality protein. Scientifically speaking, proteins are organic compounds made up of building blocks called “amino acids.” There are about 20 common amino acids. Nine of them are considered “essential” because the body cannot make them, and therefore, they must be supplied by the food you eat.

Complete vs. Incomplete

Foods that contain all of the essential amino acids are called “complete proteins.” These complete protein foods are generally animal foods. Plant foods do not, as a rule, have complete proteins, but by eating combinations of plant foods, called “complementary proteins,” you can obtain a complete protein.

For example, when you eat beans with rice, such as is often found in Mexican cuisine, you are obtaining a complete protein. The beans and rice complement each other, in that each has some of the essential amino acids and when eaten together, they provide all of the essential amino acids.

Eat protein from a variety of sources

It is now generally accepted by scientists that it is not necessary to eat these complementary proteins at the same meal. However, vegetarians do need to eat a varied diet of high quality plant foods in order to get enough of the amino acids your body needs to have a good supply of complete proteins.

Here is a quick list of vegetarian protein sources, including non-meat animal sources for your information. If you need more specific information on any topic, you can click on the links provided.

Click here for a printable copy of this nutrition facts list.

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