Jeffrey Salazar
Vegetarian and vegan diets are rising in popularity, with 7.3 million adults in the United States alone following a vegetarian diet. One common concern about these diets is whether they can provide sufficient protein. However, there are many plant-based protein options available, and experts agree that a well-planned meatless diet can provide all the nutrients you need. This includes beans, pulses, legumes, nuts, seeds, soy products, grains, and dairy.
How to replace protein in a vegetarian diet
| Characteristics | Values |
|---|---|
| Why replace animal protein? | Diets high in animal products, such as butter, full-fat dairy, and red meat, are high in saturated fat, which is linked to health complications, including obesity, elevated LDL cholesterol levels, heart disease, stroke, and diabetes. |
| What are the sources of plant protein? | Beans, legumes, lentils, pulses, nuts, seeds, whole grains, fruits, soy products, seitan, quinoa, hemp seeds, oats, mushrooms, and eggs. |
| How to incorporate plant protein in the diet? | Start by adding one vegetarian meal once a week, then slowly add more plant-based meals. Add plant-based protein sources such as homemade lentil meatballs to dishes in place of meat. Include a protein-rich ingredient in each meal or snack, such as topping salads with tofu, sprinkling nutritional yeast, or pairing fruits with nut butter. |
| What are the recommended daily allowances (RDA) for protein? | 0.8 grams of protein per kilogram of body weight. For example, a 140-pound woman would require approximately 51 grams of protein per day. |
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What You'll Learn
Pulses, beans, and legumes
Pulses are a type of legume, and include beans, peas, and lentils. They are a cheap source of protein and are high in fibre and iron. Examples of pulses include red kidney beans, white beans, mung beans, brown beans, chickpeas, and black beans. Three tablespoons (120g) of baked beans contain 6g of protein. Pulses can be added to sauces, soups, and stews, and can be used in salads and tacos. For example, chickpeas can be used to make hummus, or you could try a spiced coconut dal.
Lentils are a great source of vegetarian protein and can be added to soups and stews. They are also one of the most iron-rich legumes. Eating lentils may also help to reduce blood sugar levels compared to other high-carb foods.
Soya beans are another type of pulse that is a complete protein, meaning it is comparable in quality to animal protein. Eating 25g of soya protein a day can help to lower cholesterol levels. Soya-based foods that are high in protein include tempeh, edamame beans, tofu, soy yoghurt, and soy milk.
Beans are also a good source of protein and can be incorporated into recipes such as soups, tacos, and salads. For example, you could try a Greek taverna baked bean casserole made from fava beans, tomatoes, onions, and garlic.
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Dairy products
Milk, yoghurt, and cheese are great sources of protein and also contain calcium to keep bones healthy. Choosing lower-fat dairy options will help reduce saturated fat intake without compromising on protein or calcium. For example, one cup of peas contains 7.9 grams of protein, compared to 8.23 grams in reduced-fat milk.
Eggs are another good source of protein for vegetarians who eat them. One large egg contains 6-8 grams of protein, twice the amount in a slice of bacon. Eggs also contain all nine essential amino acids, vitamins B12 and D, and are low in saturated fat.
However, for those who are vegan or dairy-free, there are plant-based alternatives to dairy products that still provide protein. These include dairy-free yoghurt made from nuts like almonds and cashews, pea protein, soy, and coconut. Nut butters can also be a valuable part of a plant-based diet, as they contain protein as well as healthy fats and nutrients like vitamin E and selenium.
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Meat alternatives
Soy-based Products
Soybeans and soy products are popular meat alternatives that provide complete protein, meaning they contain all the essential amino acids found in animal protein. Tofu, for example, is made from curdled soy milk and has a high protein content of 44 grams per cup. Tempeh, made from fermented soybeans, has 34 grams of protein per cup. These soy-based products can be used in stir-fries, wraps, sandwiches, and burgers. Another soy-based meat alternative is seitan, also known as wheat meat or wheat gluten. Seitan has a texture and appearance similar to meat when cooked, and it provides 25 grams of protein per 3.5 ounces. However, those with gluten-related disorders should avoid seitan.
Beans, Legumes, and Pulses
Beans, legumes, and pulses are excellent meat alternatives that are high in protein, fibre, and B vitamins. They can be used in various dishes, including curries, salads, soups, tacos, and sauces. Lentils, for instance, can be formed into vegetarian meatballs to replace meat in spaghetti dishes. Baked beans are another good option, providing 6 grams of protein per 3 tablespoons.
Dairy and Eggs
Dairy products such as milk, yoghurt, and cheese are great sources of protein and calcium. Lower-fat dairy options can help reduce saturated fat intake while still providing sufficient protein. Eggs are also a good alternative to meat, containing 6-8 grams of protein per large egg. They are a complete protein, providing all essential amino acids, and are low in saturated fat. There is no recommended limit on egg consumption, but those with familial hypercholesterolemia should consult a doctor or dietitian for advice.
Nuts and Seeds
Nuts and seeds are nutritious meat alternatives that provide protein, fibre, and healthy fats. They can be enjoyed as snacks or sprinkled on dishes like salads, oatmeal, or yoghurt. Examples of protein-rich nuts and seeds include hemp seeds, chia seeds, pumpkin seeds, sunflower seeds, and flax seeds.
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Nuts and seeds
Nuts are a type of seed with a tough outer layer. All nuts contain protein, but some provide more than others. For example, cashews are high in protein and contain several important vitamins and minerals. A 1/4 cup (32 g) serving provides about 80% of the Daily Value (DV) for copper, which supports immunity and aids the creation of red blood cells and connective tissue. Brazil nuts are also a great source of selenium, an essential mineral that supports thyroid health and protects the body from infection. Just one Brazil nut (5 g) has almost 175% of the DV for selenium.
Seeds tend to have a higher proportion of polyunsaturated fats than nuts. Chia seeds, for instance, contain 5 g of protein and 10 g of fibre per ounce (28 g). They are also high in iron, calcium, selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other beneficial plant compounds. Quinoa is another seed that is a good source of protein. 5 tbsp (185 g) of cooked quinoa contains 8 g of protein.
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Whole grains
Ezekiel bread is another option for vegetarians looking to increase their protein intake. It is made from sprouted whole grains and legumes, including barley, soybeans, wheat, lentils, millet, and spelt. This combination of whole grains and legumes makes it a complete protein. For an extra protein boost, you can use Ezekiel bread to make a vegan BLT sandwich with tempeh instead of bacon, or toast the bread and top it with peanut butter and chia seeds.
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Frequently asked questions
Some good sources of protein for vegetarians include beans, legumes, lentils, nuts, seeds, whole grains, soy products, and dairy.
The Recommended Daily Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. For example, a 140-pound woman would require approximately 51 grams of protein per day.
Some easy ways to incorporate more protein into your vegetarian diet include adding beans or legumes to soups, curries, salads, or tacos, sprinkling nuts or seeds on breakfast oats or yogurt, or using soy products, such as tofu, in stir-fries, wraps, or sandwiches.
Replacing animal proteins with plant-based proteins can have several health benefits, including lowering cholesterol levels, reducing the risk of obesity, heart disease, stroke, and diabetes, and promoting weight loss.
