How Does a Vegetarian Get Protein From Food Without Carbs?
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Vegetarians are people whose diets--through custom or belief--do not contain animal flesh. More recently, people who choose not to consume any products that come from animals, such as eggs, cheese and milk, have become known as vegans--those who eat only foods derived from vegetables, fruits and grains. It is possible for adherents of both groups to eat a balanced diet, but more protein options are available for vegetarians. Many vegetables contain protein as well as carbohydrates. The challenge for vegetarians is to find enough foods that contain "complete" proteins--complex substances that contain all of the essential amino acids linked in nutrients in the right quantity and proportion to benefit the human organism. These complete proteins are necessary to maintain health whether the human in question is vegan, vegetarian or omnivorous.
Natural Sources of Protein
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Many foods contain proteins, but none contains as perfect a combination of complete proteins as the egg. Plain yogurt provides protein without the carbs in fruit, sugar and other ingredients that are often added. Other dairy products like milk and cheese contain the same proteins, but most contain more fat and carbohydrates. Soy is a vegetable source of complete protein used in many foods. Tofu or "bean curd" is made of compressed soy protein and used in soups, salads and other foods. Dark green leafy vegetables contain protein but, more importantly, carotenoids that help process proteins. All of these foods are fairly low in carbohydrates.
The beans and legumes that are often recommended for proteins tend to be rather high in carbohydrates. If this is an issue, such as for low-carb dieters or diabetics, consult a nutrition database, such as the one the U.S. Department of Agriculture maintains. (See Resources below.) -
Protein Alternatives
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As Americans eat less meat, alternative foods are being developed to replace the taste and texture of meat for those who simply want to eat healthier. Textured soy protein has been around for years, making food that tastes and chews like chicken, hamburgers, meatballs and a variety of other food that have the high protein of the soybean.
Cooking appears to alter more than the texture and taste of food. It changes nutritive values and may lead to carbohydrate changes, too. Since carbohydrates come from sugars and starches, changes in these substances may affect a food's carbohydrate content. The safest bet is to rely on proven sources of complete protein in your vegetarian diet: eggs, dairy and soy products, plain yogurt and dark green leafy vegetables.
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Resources
- Photo Credit Microsoft Office clip art, DRW & Associates, Inc.
