Protein that Vegetarians and Vegans Should Add to Their Diets

As a relatively new mostly-vegetarian (I still very rarely eat seafood), I have struggled with finding the right balance of nutrients in eating a healthy diet. During the last 11 months, I have spent a lot of time researching and experimenting with finding the right combination of foods to ensure a healthy, active lifestyle. If you are considering becoming a vegetarian or vegan, or just are new to the "club", here is some information about how to include non animal-based protein in your diet.

Soy is the only non-meat form of protein that is considered "complete" or containing all essential amino acids required for human nutrition. Even better, the FDA noted, "25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease". As a protein source, soy is at the top of the list for calories to protein benefit so those who are considering cutting calories won't need to sacrifice total protein intake if they eat more soy.

Tofu is one of the most well-known types of soy protein and seems to be either loved or hated. It's got a reputation for having a strange consistency and tasting like... well, nothing. This lack of taste is the real beauty of tofu, and anyone who can overcome the interesting texture will find that tofu is the most versatile of all protein sources. In my house, even the carnivores have eaten tofu and enjoyed it due to the infinite number of ways it can be flavored. Cooking with tofu is surprisingly easy too because it requires virtually no clean-up, it cooks quickly, and it's very inexpensive. Vegetarians can substitute tofu for meat in almost any dish that requires it. For example, for tacos that would normally use ground beef, season ¼" cubes of tofu the same way and you'll find that taste is quite similar. For the best tasting tofu, go to your local Asian market or anywhere tofu is made fresh.

If tofu really isn't for you, try other forms of soy protein. Soy milk is readily available in nearly all grocery stores now and a single serving usually provides 6-8g of soy protein. Edamame (whole soybean) is also available either fresh or frozen in a variety of markets and can be a low-cal, satisfying snack. A good number of heath food stores now carry tempeh, another soy substitute, as well as textured soy protein, which can be added to cereals, soups or nearly anything else. Also, even megamarts these days are carrying protein powder which comes in a variety of flavors. Those who are looking to diet or athletes wanting to add more protein should consider substituting or supplementing meals with a protein shake. Flavors range from chocolate and mocha to vanilla, berry and unflavored.

Other possibilities for incomplete proteins include beans, legumes, nuts and seeds. Most doctors and health professionals recommend that vegans especially (who consume no animal products at all) try to fit each of these groups in to their diets daily as well as supplement with amino acid vitamins.

No matter which way you decide to consume protein, the USDA's recommended amount per individual varies: about .8g of protein per kilo (or 2.2lbs) of body weight. This is just a gauge however, and athletes, pregnant or nursing women, growing children and other specific groups of people will need more protein.

"How Much Protein Do You Need?". http://www.thedoctorwillseeyounow.com/content/nutrition/art2059.html

"Major Nutrients". http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3&tax_subject=358&topic_id=1611&level3_id=5977&level4_id=0&level5_id=0&placement_default=0

"Soy Protein". http://en.wikipedia.org/wiki/Soy_protein#Biological_value_of_soy_protein