A vegetarian diet is typically a diet that excludes meat, poultry and fish. A vegan diet excludes dairy products and eggs as well.
The average vegetarian adult requires about 1 g/kg/day of protein. It was found that it’s more difficult for vegetarians to meet their daily protein needs compared to non-vegetarians.
That’s why it’s important for vegetarians to focus on getting a variety of protein foods to meet their needs.
Animal proteins in a vegetarian diet:
Vegetarian foods that are considered as complete protein sources, meaning they contain all of the essential amino acids that the body can’t make on its own, are:
- Eggs
- Dairy products (milk, cheese, yogurt …)
Plant protein sources:
In most plant foods such as grains and legumes, the quantity of some essential amino acids is not optimal for human needs.
In addition, consuming beans including soy can inhibit the action of an enzyme responsible for digesting proteins in the small intestine if they are not thoroughly cooked.
Some plant protein sources include:
- Legumes: beans, lentils, chickpeas …
- Soy foods: Tempeh, tofu, soy milk ...
- Whole grains: quinoa, oatmeal, Kamut, wheat berries …
- Nuts: almonds, walnuts, hazelnuts …
- Seeds: pumpkin seeds, flax seeds, sunflower seeds, chia seeds …
- Vegetables: cooked spinach, artichoke, peas …
- Meat alternatives: veggie burgers, chicken nuggets …
