Complete Protein in a Vegetarian Diet
Protein is vital to proper health. The body depends upon protein for growth and aids in the function of many major organs. Almost every part of the body needs protein. Healthy amounts of protein are possible on vegetarian and vegan diets.
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Function of Protein
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Protein aids in muscle growth, and is especially critical in the diets of growing children. Protein plays a part in many bodily functions. Protein is essential to the growth of hair and fingernails, and it aids the muscles that keep the heart beating.
Sources of Protein
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Legumes, cheese, eggs, milk, nuts, whole grains, and vegetables are all sources of protein. Strict vegetarians or vegans can find plenty of sources for protein without dairy or eggs by eating vegetables, legumes, nuts, seeds, beans, quinoa, whole grains and soy products including tofu and tempeh.
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Identifying Complete Proteins
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The issue of complete protein can be a little more difficult for vegetarians than non-vegetarians, but it isn't problematic. Proteins that include the eight essential amino acids are considered "complete." Most plant sources that contain protein are therefore incomplete by definition. These amino acids are isoleucine, lysine, leucine, methionine, phenylalanine, threonine, tryptophan and valine. The vegetable source that is a "complete protein" is quinoa. Quinoa is a seed, used much like grains, and is versatile when used in recipes. Soy products also offer complete protein. Many varieties of soy burgers and other meat substitutes allow you to easily add complete proteins into your vegetarian diet.
Misconceptions
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It was once believed that a specific combination of foods that contained essential and non-essential amino acids was the best way to ensure complete protein in a vegetarian diet. According to the American Heart Association and the American Dietetic Association, this is no longer necessary. Vegetarians were encouraged to eat different foods such as rice and beans at the same time for a complete diet. Now these institutions report that it is not necessary to combine thee foods to get complete protein.
Warnings
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Too little protein can lead to weakened muscles, hair loss and decreased immunity. In severe cases, the heart respiratory system can become weakened. While too much protein isn't much of a concern for vegetarians, it can be deadly, leading to kidney failure.
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