What Vegetarians Need to Know About Getting Complete Protein
What is a complete protein?
To understand what a complete protein is, we must first define 'protein.' Proteins are a macronutrient (nutrient needed in large quantities) comprised of organic molecules called amino acids. Amino acids are categorized as either essential (not made by the body) or non-essential (made by the body.)
Proteins also fall into two categories: complete and incomplete. Complete proteins contain all the essential amino acids and some non-essential ones. However, incomplete proteins lack the essential amino acids.
Why should vegetarians be concerned?
Complete proteins are mostly derived from animal products, but incomplete proteins mostly come from vegetable sources and therein lies the problem. Depending on what type of vegetarian you are, you may not be getting a complete protein. If you still include milk, eggs, and fish in your diet (pescatarian), you are getting the complete proteins you need. If you do not consume any animal products (vegan), you are at risk for protein deficiency.
How can vegetarians get a complete protein?
Even if you are strict about not eating animal products, you can still meet the requirements for a complete protein. What you need to do is combine certain incomplete proteins from specific categories. Pairing a legume (peas, beans) with a grain (barley, brown rice, oatmeal) will make a complete protein. You can also pair a legume with nuts or seeds (almonds, pecans, sesame seeds, pumpkin seeds) to make a complete protein. And if you still consume dairy products (milk, cheese) you can combine a dairy with either a legume, grain, nuts, or seed and still make a complete protein. Examples of this would include macaroni and cheese and cereal and milk.
What about tofu/soybeans?
Several reliable health sources, including The National Institutes For Health, classify soybeans as the only plant protein to be considered a complete protein. However, not everyone in agreement with this (click 'The Downside of Soybean Consumption' link below.)
Sources:
National Institutes for Health Medline Plus website, Protein in diet, July 2009
Hunter, Beatrice Trum, The Downside of Soybean Consumption, NOHA News, Fall 2001 (NOHA is now American Nutrition Association)
Kozier, Barabra Glenora, Erb Berman, Audrey Snyder, Shirlee J Kozier and Erb's Fundamentals of Nursing-Chapter 47 Nutrition, Prentice Hall New Jersey 2008
Published by J Budd, RN - Featured Contributor in Health & Wellness
I am a registered nurse and former radio broadcast journalist in the NYC/NJ area for over a decade. Some of the stations I have worked with include Bloomberg News Radio, Sirius Satellite Radio, Fox News Rad... View profile
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