Question: What Are the Best Ways for a Vegan to Get Protein?
I am thinking of switching to a vegan diet, but I am afraid I won't get enough protein. What are some good ways to get enough protein from a vegan diet?
-Megan, About.com User
-Megan, About.com User
Answer: Plant-based foods contain protein, but not as much as animal-based foods, so it's understandable why a vegan may be concerned about getting enough protein in her diet. Legumes, nuts, seeds and whole grains are vegan diet staples that contain protein. However, these plant proteins don't have all of the essential amino acids your body needs (why they're also referred to as incomplete proteins).
The one exception is soy protein. Soy protein is a complete protein, like animal-based foods, and has all of the essential amino acids you need.
Vegans should eat a variety of plant proteins. When you combine whole grains, nuts, seeds and legumes, you can get all of the essential amino acids. You don't really need to combine proteins with each meal, just be sure to get a variety of plant proteins during the day.
A bigger problem for a vegan may be getting enough vitamin B12, which is only found in animal-based foods.
Healthy Vegan Ideas
- Combine grains with legumes (black beans and rice, for example).
- Corn can be combined with legumes, such as pinto beans, in a corn tortilla.
- Add chopped green vegetables and almonds to pasta.
- Whole wheat toast with peanut butter will give you a complete protein snack.
- Try bean soup with whole grain vegan crackers.
Healthy Vegan Recipes
- Simple Tofu and Vegetable Stir-Fry with Ginger
- Sun-dried Tomato and Walnut Penne Pasta
- Szechuan Style Chinese Noodles
Source:
American Dietetic Association. "Vegetarian Diets." Published June 2003.
