How Do Vegetarians Get Enough Protein?

In American diets, the largest source of protein comes from animal sources. In fact, if you look up a list of protein-rich foods, you will be inundated with a long list of animal products (meat).

If you are considering becoming a vegetarian, you might be worried about having an adequate protein intake on a meatless diet. Take heart, many new and transitioning vegetarians ask the same question. Before you get to worried, let us examine some of the facts.

According to the American Heart Association, most Americans get too much protein in their diet, and for most people, the biggest protein source is meat. While it is true that meat is protein-rich, it is also true that meat may not be the healthiest choice for your body.

There is a definite correlation between meat and certain forms of cancer, heart disease, and high cholesterol. According to a recent study completed by Dr. T. Colin Campbell, professor at Cornell University's College of Human Ecology, animal protein is one of the most carcinogenic substances people expose themselves to on a regular basis.

Among many other vital functions, we need protein for the growth and maintenance of our muscles, nerves, tissues, bones, organs, hair and skin. Protein is a vital nutrient, and without it, our bodies will not function properly. However, if meat is the most common source of protein in most American diets, how do vegetarians get enough protein?

Vegetarians receive enough plant-based protein to maintain healthy bodily function, and they get their protein without the added risks of animal sources, ie: cancer, heart disease, and high cholesterol.

Plant-Based protein can be found in the following foods (among many others): Quinoa, Lentils, Oatmeal, Broccoli and Soy based foods (Tofu, Tempeh, Miso, Tamari) all contain protein, and they tend to be staple foods in many vegetarian households.

If you are just starting out on a vegetarian diet, and you want to make sure you are getting enough protein for your dietary needs, you could try simple, yet delicious recipes, like Bean Burritos, any kind of Bean Soup, Vegetarian Chilli, Spicy Grilled Tempeh with Brown Rice and Broccoli, and Veggie Burgers. As you can see, your taste buds do not have to suffer because you have made the healthy choice to cut meat out of your diet.

Even if you have decided to cut down on the amount of meat you consume, you will still be doing your body a huge favor, and you should have no worries about your protein intake. However, the fact remains, if your diet contains absolutely no animal protein sources, you can still get more than enough protein to sustain a standard of healthy living.

- Sources -

http://www.ironmagazineforums.com/diet-nutrition/85975-oatmeal-protein-vs-egg-protein.html

http://www.americanheart.org/presenter.jhtml?identifier=11234

http://www.human.cornell.edu/bio.cfm?netid=tcc1