Madeleine Hull
A vegetarian diet can provide sufficient protein, but careful planning is required to ensure adequate intake. While protein deficiency is uncommon among vegetarians, it is a valid concern, especially for those with higher protein requirements, such as athletes. This paragraph will discuss strategies to increase protein intake in a vegetarian diet, including incorporating various plant-based protein sources and considering alternative dietary choices within the vegetarian spectrum.
How to increase protein intake in a vegetarian diet
| Characteristics | Values |
|---|---|
| Protein-rich ingredients | Tofu, eggs, seitan, tempeh, legumes, pulses, seeds, nuts, dairy, and fruits |
| Recommended daily intake | UK adults are advised to eat 0.75g of protein for each kilogram they weigh |
| Health benefits of plant-based proteins | Lower risk of heart disease and other causes of death, lower cholesterol levels, weight loss |
| Health risks of animal proteins | Elevated risk of type 2 diabetes, weight gain, heart disease, cancer, osteoporosis, inflammation |
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What You'll Learn
Dairy products like milk, yoghurt and cheese
Milk is a good source of protein, providing 8 grams of protein per serving (1 cup or 8 ounces) with 1 gram of protein per ounce. It contains two types of protein: casein and whey. Casein is the dominant protein in milk, accounting for roughly 80% of milk’s total protein. It gets digested slower than whey, resulting in a more gradual, prolonged release of its amino acids into our muscles. This may help us feel fuller for longer, which can be useful for weight management. Consuming casein before bed may also help improve the repair and rebuilding of muscles as we sleep. On the other hand, whey accounts for the other 20% of milk's protein and is digested faster, allowing its amino acids to be released into our muscles more quickly. This rapid release of protein is particularly beneficial for building muscle after a workout.
Yoghurt is another way to spread your protein intake throughout the day. Dairy yoghurt has the most protein out of different types of yoghurt, and Greek-style yoghurt has the highest protein content.
Cheese is also a nutrient-dense food, providing protein, fats, and minerals. One ounce of hard cheese, or a wedge about the size of your thumb, contains about 8 grams of protein. A half-cup of soft cheese like 4% full-fat cottage cheese has about 14 grams of protein. Cheese may be better tolerated than milk in some people because it is lower in lactose. However, it is also high in saturated fat and sodium, so it should be consumed in moderation as part of a healthful diet.
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Eggs
You can include eggs in your diet in a variety of ways. For example, you can make an omelette, egg bake, or boil, or have them on toast. However, be cautious of high-calorie, high-fat additions such as cheese, bacon, and butter. Most healthy people can eat up to seven eggs a week without affecting their heart health.
If you are concerned about the cholesterol in eggs, you can choose to eat only the egg whites, which still provide some protein without the cholesterol.
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Nuts and seeds
According to registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital, "In just a handful of nuts, which is about an ounce or a quarter of a cup, you get a lot of bang for your buck. They contain anywhere from 3 to 7 grams of protein per ounce, 1 to 3 grams of fibre, and 160 to 200 calories."
Some nuts and seeds are particularly rich in certain nutrients. For example, peanuts and pecans contain lots of B vitamins, while almonds are rich in calcium and vitamin E. Walnuts have lots of folate, vitamin E, and alpha-linoleic acid (ALA, an omega-3 fatty acid). All nuts contain magnesium, which is an important mineral for human health.
When it comes to seeds, chia seeds offer 2 grams of protein, 4 grams of fibre, and 78 milligrams of calcium per tablespoon. Flaxseeds are also a good option, with 2 grams of protein and 3 grams of fibre per tablespoon. Hemp seeds contain 10 grams of protein per tablespoon, although they have less fibre than the other seeds, with only 1 gram per tablespoon.
There are endless ways to include nuts and seeds in your daily meals. You can sprinkle them on your breakfast oats or yoghurt, add them to salads, sauces, vegetables, or whole grains such as brown rice or quinoa, or simply eat them as a snack.
However, it is important to limit your intake to an ounce or two per day, as eating too many nuts and seeds can add extra calories that can take the place of other healthy foods.
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Pulses and legumes
Pulses are the edible fruits or seeds of pod-bearing plants and are rich in calcium, iron, magnesium, zinc, potassium, and phosphorus. They also contain antioxidants, which help prevent the effects of free oxygen radicals that can cause chronic illnesses like cancer and heart failure. Some pulses include black beans, chickpeas, lentils, red kidney beans, soybeans, and moong dal. Legumes, on the other hand, are an excellent source of B-complex vitamins. They include rajma, chholey, chana, and lobia.
To optimise the intake of nutrients from pulses and legumes, it is recommended to consume at least five types of pulses each week and prepare them in five different ways each month. This could include dishes like dal, idli, papad, laddoo, halwa, pickle, and dosa. Soaking pulses before cooking improves digestion and enhances nutrient absorption, while also reducing the presence of anti-nutrients like phytic acid and tannins. It is also important to balance the ratio of pulses to grains or millets when consuming them together.
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Meat alternatives like tofu, tempeh and seitan
Meat alternatives like tofu, tempeh, and seitan are excellent sources of protein for vegetarians.
Tofu, a nutrient-dense food, is made from condensed soy milk that is pressed into blocks of varying firmness. It is high in protein and contains all the essential amino acids required by the body. Tofu has been a part of Chinese cuisine for centuries and is known to have several health benefits, including lowering the risk of cancer, diabetes, and heart disease. Tofu is also a good source of fats, carbohydrates, vitamins, and minerals.
Tempeh, a soy-based food, is another popular meat alternative for vegetarians and vegans. It is a complete source of protein, meaning it contains all nine essential amino acids required for healthy bones and muscles. Tempeh is made from partially cooked, fermented soybeans that form a solid cake. It has a nutty taste and a compact, meaty texture. In addition to its high protein content, tempeh is a good source of vitamin B12, fiber, iron, calcium, and other minerals.
Seitan, also known as wheat gluten, is a plant-based protein that has been used in Chinese vegetarian dishes for centuries. It closely resembles the look and texture of meat when cooked, making it a popular choice for those seeking meat alternatives. Seitan is an excellent source of protein, with about 25 grams of protein per 3.5 ounces (100 grams). It is also a good source of selenium, iron, calcium, and phosphorus. However, it is important to note that seitan is an incomplete protein, lacking the essential amino acid lysine, commonly found in animal-based products.
These meat alternatives can be used in various dishes such as curries, stir-fries, salads, and more, providing vegetarians and vegans with tasty and nutritious options to increase their protein intake.
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Frequently asked questions
Include a protein-rich ingredient in each meal or snack. Dairy products, eggs, nuts, seeds, beans, legumes, and pulses are all good sources of protein.
Nuts, seeds, and fruits with nut butter are all high-protein vegetarian snacks.
Try adding tofu or tempeh to your stir-fries or salads, or making a chickpea, black bean, kidney bean, or baked bean stew. You can also substitute rice and pasta with quinoa.
In the UK, adults are advised to eat 0.75g of protein for each kilogram they weigh. On average, guidelines suggest men should aim to eat around 55g of protein a day and women should aim for around 45g of protein daily.
Studies show that eating protein from plants is often healthier. A 2016 Harvard University study found that those who got their protein from plants had a lower risk of death from heart disease and other causes. A growing body of research also demonstrates a link between animal protein intake and serious health problems, including cancer, heart disease, and osteoporosis.
