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Home Nutritional Information Where do vegetarians get their protein from?

Where do vegetarians get their protein from?

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Where do vegetarians get their protein from?

March 31, 2021


5 minutes reading

The first question people often ask is where do vegetarians or vegans get their protein from? Because most people think that protein is only found in meat, fish… (animals in general). A plant-based diet doesn’t mean you lack your daily protein intake. Legumes, ginkgo, nuts, and cashews are excellent sources of plant-based protein for vegetarians and vegans.

Vegetarian source of protein.
  1. Lacto-ovo-vegetarian – VegetarianLacto: Lacto comes from the Latin words “milk” and “ovo” meaning egg. Will not eat animal meat, poultry, fish, seafood, shellfish… but can eat eggs and dairy products. The most common type of eating, often simply understood as a vegetarian.
  2. Lacto-vegetarian – Vegetarian with dairy: Do not eat meat, fish, poultry and eggs but can use milk and dairy products such as cheese, ice cream, yogurt …
  3. Ovo-vegetarian – Vegetarian with eggs: Do not eat meat from animals, poultry, seafood, dairy products.. but can eat eggs.
  4. Vegan – Vegan: a diet that avoids all animal products, even eggs and honey.

Protein is made up of amino acids that are important components of all cells, building and repairing tissues, muscles, bones, blood cells, making enzymes and hormones for the body. Therefore, long-term protein deficiency should be avoided.

The DRI (Dietary Reference Intake) reference amount for protein is 0.8 grams per kilogram of body weight. For example, a person weighing 60kg will need 48grams of protein per day.

The amount of protein you need each day depends on your age, sex, and level of physical activity. Any factor alters the body’s protein requirements. If you are really interested in providing protein for your body, consult with a nutritionist you trust.

Protein is found in most beans: white beans, black beans, chickpeas, peas, soybeans.. In addition, nuts also provide other minerals such as iron & zinc. According to the United States Department of Agriculture, beans are a plant-based source of protein that provides additional fiber, folate, and potassium.

Introducing some plant proteins

  • Green bean: Usually use whole green beans
  • Tofu, tempeh: Tofu is made from soybeans, and tempeh is pureed and fermented soybeans.
  • Lentil – Indian Mulberry Green and red are popular and easy to cook. 1 cup of cooked lentils provides 18 grams of vegetarian protein.

Nutritional yeast—Nutritional yeast (Hearing) is a complete protein source for vegetarians. This food can be added to many dishes by mixing or sprinkling it to enhance the flavor of the dish. 1 tablespoon can provide 3 grams of protein. Nutritional yeast not only provides protein, but also provides vitamins of group B & B12.

Plant-based transitional diets are increasingly popular. Vegans have been shown to reduce the risk of chronic diseases, such as diabetes and heart disease. These people also often have low molecular weight (LDL or harmful) cholesterol and reduced blood pressure. The health benefits can be attributed to the lower intake of saturated fat and cholesterol and the amount of fruits, vegetables, whole grains, nuts, soy products, fiber and antioxidants in the diet. higher vegetarian diets.

Every food choice we make has an impact on the world around us. Livestock farming is an industry with a large impact on greenhouse gases. Producing animal products, especially red meat, in particular beef, lamb and goat, produces more greenhouse gas emissions than growing grain crops that produce plant-based protein sources. object. Livestock farming also has a negative impact on freshwater aquifers. Make food choices that not only have a direct impact on your health, but also on the health of the Earth.

If you’re just starting out as a vegetarian, you can substitute meat-based proteins for plant-based proteins.

  1. Eat one meatless meal throughout the week.
  2. Substitute your favorite recipes: for example, replace ground beef with green lentils, soy proteins like tofu.
  3. Consult a vegetarian or vegan cookbook or blog.
  4. Find a vegetarian friend.
  5. Consult a registered dietitian for healthy eating if you decide to follow a long-term vegetarian diet.

References:

  1. Berryman CE, Lieberman HR, Fulgoni VL 3rd, Pasiakos SM. Protein intake trends and compliance with the Dietary Reference Intakes in the United States: analysis of the National Health and Nutrition Examination Survey, 2001-2014. Am J Clin Nutr. 2018;108(2):405-413. doi:10.1093/ajcn/nqy088
  2. Callaway, JC Hempseed as a nutritional resource: An overview. Euphytica 140, 65–72 (2004).
  3. Mariotti, F., & Gardner, CD (2019). Dietary Protein and Amino Acids in Vegetarian Diets-A Review. Nutrients, 11(11), 2661.
  4. Position of the American Dietetic Association: Vegetarian Diets. (2009, July 1). Journal of the Academy of Nutrition and Dietetics.
  5. Waite, R., M. Beveridge, R. Brummett, S. Castine, N. Chaiyawannakarn, S. Kaushik, R. Mungkung, S. Nawapakpilai, and M. Phillips. 2014. “Improving Productivity and Environmental Performance of Aquaculture.” Working Paper, Installment 5 of Creating a Sustainable Food Future. Washington, DC: World Resources Institute.

Editing and translation: DS Le Thi Hong Van

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