When considering a vegetarian diet, many people worry that
they won't get enough
protein.
This nutrient is made of
building blocks called
amino acids. Although the human body can make some of
these amino acids, nine of them (the essential amino acids) must be obtained
from food. Soy foods and animal sources of protein (milk, eggs, meat, poultry,
fish, and seafood) contain all the essential amino acids in the amounts our
bodies need.
Most plant foods contain the essential amino acids in
varying amounts, so vegetarians need to eat a variety of plant foods to make
sure they get enough of all nine essential amino acids. For example, legumes
(cooked dried beans, dried peas, and lentils) are low in sulfur-containing
amino acids (such as methionine), but they are high in another amino acid
called lysine. Grains are just the opposite. So if you eat both foods during
the course of a day, you can get all the essential amino acids your body
needs.
When the amino acids from two or more foods add up to make
a complete protein, those foods are called 'complementary proteins.' Examples
of complementary proteins are:
- Beans and tortillas.
- Black beans and
rice.
- Chili and corn bread.
- Pita bread with hummus
(ground garbanzo beans and sesame seed paste).
You do not need to consciously combine these foods at every
meal. Eating them throughout the course of a day will provide your body with
adequate protein.
