The Protein
Misconception!
Source: The
Veggie Table
There is a popular misconception that meat is the only real
source of protein, and thus that a vegetarian diet is inherently
unhealthy due to a lack of protein. It is impossible to stress
how untrue this is.
 First
of all, the Recommended Daily Allowance of protein is not
as high as one might think, and many people - vegetarian
or not - eat more protein than their bodies actually need.
The approximate RDA of protein is only 47 grams for women
and 54 grams for men.
Secondly, there are many protein-rich vegetarian and vegan
foods. The only problem is that vegetable sources of protein,
with the exception of soybeans, are not complete proteins,
so you need to eat more than one in order to get the complete
protein.
Vegan sources of protein
* Cereals and grains - wheat, rye, corn, rice, pasta...
* Leafy green vegetables, including spinach
* Legumes - beans, lentils, peas, peanuts
* Nuts - almonds, walnuts, cashews...
* Seaweed - kelp, spirulina...
* Seeds - sesame, sunflower...
* Soy products - tofu, tempeh, soy milk...
* Vegetables - Brussel sprouts, potatoes, yuca
Ovo-lacto sources of protein
* Eggs
* Cheese
* Milk
* Yogurt
As long as vegetarians (and everyone else, for that matter)
eat a wide variety of foods, they will easily manage to eat
enough protein - not to mention other nutrients.
If you want to be absolutely certain that you are
getting enough protein, you should eat food combinations
which form a complete protein, such as:
* Legumes + seeds
* Legumes + nuts
* Legumes + dairy
* Grains + legumes
* Grains + dairy
Chances are you already eat complete proteins without
even trying. Here are some tasty and healthy complete protein
combinations:
* Beans on toast
* Cereal/muesli with milk
* Corn and beans
* Granola with yogurt
* Hummus and pita bread
* Nut butter with milk or whole grain bread
* Pasta with beans
* Pasta with cheese (e.g., lasagne, macaroni and cheese)
* Rice and beans, peas, or lentils
* Rice with milk (rice pudding)
* Split pea soup with whole grain or seeded crackers or bread
* Tortillas with refried beans
* Veggie burgers on bread
Note that these combinations don't necessarily have to be
eaten at the same time; you can eat one several hours after
the other and still benefit from the complete protein.
As you can see, there are plenty of vegetarian sources of
protein, so the next time some "carnivore" ;-)
says your diet is unhealthy, you'll know how to respond.
Bon appétit !
Read
Full Article at the Veggie Table >>
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