How Important Is Complementing Protein to Vegetarians

Vegetarians either partially or totally restrict animal based foods and those containing animal based ingredients from their diet. Vegetarians il

Human li ill

Milk

Meats

Human

Milk

Meats

Human

Nuts

Wheat

Milk

Human

Nuts

Wheat

Milk

Human

Legumes

Rice

Figure 6.4 Example content of three essential amino acid (aa) in human protein and three high biological value protein sources (top). Comparison of two lower biological value protein sources (nuts and wheat) to human protein and milk (middle). Eating two lower biological value foods allows them to complement each other to make a higher biological value meal (bottom). Here, the limitations of legumes to provide aa3 is compensated for by the abundance of aa3 in rice. The opposite is true for rice and aa1. (Note: the three amino acids are not necessarily the same in the different graphics)

Human

Legumes

Rice

Figure 6.4 Example content of three essential amino acid (aa) in human protein and three high biological value protein sources (top). Comparison of two lower biological value protein sources (nuts and wheat) to human protein and milk (middle). Eating two lower biological value foods allows them to complement each other to make a higher biological value meal (bottom). Here, the limitations of legumes to provide aa3 is compensated for by the abundance of aa3 in rice. The opposite is true for rice and aa1. (Note: the three amino acids are not necessarily the same in the different graphics)

Table 6.4 Simple Solutions for Complementing Proteins

Combination

Examples

Legumes and grains

Rice and black beans (or kidney beans, lentils, or

black-eyed peas)

Tortillas and beans

Barley and bean soup

Peanut butter sandwich with whole grain bread

Legumes and nuts or seeds

Hummus

Bean soup with sesame seeds or nuts

Combine beans, chickpeas, and various nuts in a

salad.

Eggs and dairy products

Oatmeal with milk

with any vegetable source

Cheese sandwich

Cheese pizza with vegetable toppings

French toast, pancakes, waffles

Dry cereal and milk

Quiche

Meatless lasagna

Fried rice with egg

Macaroni and cheese

with more restrictive practices will have to be more conscious of complementing protein, especially since their overall protein intake tends to be lower than non-vegetarians.

Fruitarians—Levels of fruitarianism vary. Diet tends to include what certain plants bear (that is, fruits, nuts, some or all vegetables) but not the plant sources that would be harvested, such as grains. Strict fruitarianism is meant to simulate the diet in the Garden of Eden, therefore cooked vegetables will not be included. Complementing protein sources is very important and can be challenging depending on diet criteria.

Vegans—Vegans tend to restrict their dietary choices to what plants bear as well as food produced from harvested plants (for example, cereal grain products, sprouts). A vegan diet tends to include cooked foods such as oatmeal, breads, and some vegetables to enhance their palatability (for example, corn, potatoes, beans). Vegans have numerous options for complementing proteins and soy-based foods also provide a complete protein source.

Lactovegetarians—Include milk and dairy products to a vegan diet. Since milk is a good source of complete protein, there is less concern for complementing proteins, especially if milk-based products are consumed at different meals or if soy foods are part of the daily intake.

Ovovegetarians—Include eggs and foods containing eggs to a vegetarian diet. Like the vegan, there are multiple options for complementing proteins and there is less concern for complementing proteins, especially if eggs are consumed throughout the day or the diet includes ample soy foods.

Lactoovovegetarians—Include dairy, eggs, and recipe foods that include eggs and dairy products as ingredients. Minimal concern exists for complementing protein if these foods are found in meals and snacks throughout the day or ample soy is part of the diet.

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Responses

  • robert
    How to provide high biological value proteins to strict vegetarians?
    1 month ago

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