10 Minute Vegetarian: Can You Get Enough Protein?

Posted Tue, 03/02/2010 - 1:46pm by Denise Reynolds

Filed Under:

One of the first questions almost every new vegetarian is asked has to do with getting enough protein by only eating plant foods. Meat is not the only source of protein, and it is a misconception that vegetarian diets cannot meet a person’s daily requirement for all of the essential amino acids.

How Much Protein Do You Really Need?

Take a look at a nutrition label and you will not see a recommended daily target for protein intake. That is because protein is based on a number of individual factors, including body weight. When dietitians calculate meal plans, the minimum number of protein grams needed each day is generally 0.8 grams per kilogram of body weight. For a 150-pound person (68.2 kg), this equals about 55 grams of protein per day.

Can a Vegetarian Get Enough Protein?

According to the Food and Agriculture Organization, the average American consumes about 100 grams of protein per day on the typical “Western” diet. Vegetarians and Vegans consume slightly less, about 60-75 grams according to the Vegetarian Resource Group. But as you can see, for most people, this is likely enough protein, as long as calorie intake is also adequate.

Complete Proteins

Years ago, it was thought that vegetarians could not meet their protein needs with a plant-based diet because only animal protein provided a person with a “complete” or “high-quality” set of essential amino acids (the building blocks of the protein molecule). Vegetarians who consume dairy and eggs are not likely to have any problems with “complete” proteins, but food experts were concerned about vegans who do not eat any animal proteins.

The soybean is the only plant food that contains each of the nine amino acids that the body needs every day. Today, foods made to look, taste, and function like meat and dairy are produced using the soybean, and so many vegetarians and vegans can easily meet their protein needs on a daily basis by including these foods in their meal plans.

But even those who do not regularly eat soy can still achieve a complete protein profile with fruits, vegetables, legumes, whole grains, and nuts and seeds. In the past, vegans were advised to combine certain foods within a meal to ensure a complete protein was achieved. Beans, for example are missing an amino acid that tomatoes have, so chili made with beans and tomatoes would provide a complete protein. Nutrition experts now know that these essential amino acids do not have to be present in a single meal. As long as the diet is varied and planned for optimal health, over the course of the day, vegetarians and vegans alike can easily meet their complete protein needs.

This is a part of my ongoing series, 10 Minute Vegetarian. I’m busy, you’re busy. We want to be healthy, but we don’t have a lot of time. In the 10 minutes it takes you to read this article, you can learn something about the health benefits of the vegetarian diet and how to implement it in your own hectic schedule.

This post was included in the latest All Things Eco Blog Carnival.



<body> <p>In recent years,

Submitted by Seiko watch on Thu, 04/26/2012 - 9:35pm.

<p>In recent years, the golf ball movement grew in  popularity, is no longer high society or the family special sports. Golf is  more younger, also become popular leisure sports.</a><a href="http://www.seikowatchesuk.com/"><strong>Seiko watch</strong> </a>launch  designed for holiday leisure sports design waves table, using Seiko patent  technology white titanium metal case with an exclusive development surface  hardening process, make metal colour and lustre and lightsome texture. <a href="http://www.seikowatchesuk.com/"><strong>seiko watches</strong> </a>have wear  resistance, even long wear also can maintain the original luster.</p>
<p>See a man ever taste, don't see his appearance, not  watching his height and his wallet,also don't see his degree, as long as see what  he wear, necks, surrounded on the waistband's three points feeling. And the  most point is what the price of the Wrist Wear<a href="http://www.seikowatchesuk.com/"><strong>seiko uk</strong> </a> Watches.</p>
<p>Want to know the man what wear, except beyond the simple  wedding ring, the only decorations are<strong> </strong><a href="http://www.seikowatchesuk.com/seiko-premier-watches-c-19.html"><strong>seiko kinetic watch</strong> </a>. The most  vexed is man took gold jewelry, and as long as Cultured person in the neck wear a boss type  yellow thick neck chain, on your finger sparkling glistening gold ring. That  will discount yourself of that image, became a vulgar people. But exception a  watch, the golden yellow watch no matter how to say that all of the same style  than gold bracelet have grade. Visible, <a href="http://www.seikowatchesuk.com/seiko-mens-watches-c-21.html"><strong>Seiko watches for men</strong> </a><strong> </strong>this thing in a man  really have decayed for magical attunements of magic power. So, when a boudoir  friend to ask me what gift give their most dear man, I'll be solemnly use  &quot;watch&quot; two sonorous powerful words to express my opinion.</p>
<p>I really can't  remember what better than<a href="http://www.seikowatchesuk.com/"><strong>seiko 5</strong> </a>watches more suitable for a man and women, he  will not let his woman waiting, punctual man must need a good watches,and no  man will take an alarm clock to slip away to reach everywhere. Urge oneself of  man fast growth for a good man, sent him watch is better. Of course,  you still can choose<a href="http://www.seikowatchesuk.com/seiko-coutura-ladies-watches-sxde07p1-cal7n82-p-203.html"><strong>ladies seiko watches</strong> </a>,<a href="http://www.seikowatchesuk.com/seiko-kinetic-watches-c-22.html"><strong>seiko kinetic </strong> </a> Watches,<a href="http://www.seikowatchesuk.com/seiko-kinetic-watches-c-22.html"><strong>seiko watches  uk</strong> </a> , <a href="http://www.seikowatchesuk.com/seiko-ananta-watches-c-16.html"><strong>chronograph Seiko</strong> </a>watches,<strong>&nbsp;</strong><a href="http://www.seikowatchesuk.com/seiko-ananta-watches-c-16.html"><strong>seiko  automatic </strong> </a>watches and so on.</p>


Hello, I think your blog

Submitted by Vincenzo Koerber on Sat, 01/26/2013 - 12:53am.

Hello, I think your blog might be having browser compatibility issues. When I look at your blog in Safari, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, superb blog! Vincenzo Koerber


Our commitment is to provide

Submitted by Guest on Sat, 01/24/2015 - 12:03am.

Our commitment is to provide our customers the best shopping experience possible with our personalized customer service at a safe and secure environment. We proudly stand behind the quality of products that we sell because we believe in providing our customers the best quality and affordable fine watches together with excellent customer service http://7star.pk/ http://7star.pk/90-pre-owned-used-watches-for-sale-in-pakistan http://7star.pk/33_citizen-watches


Thanks for being on point

Submitted by Dora on Thu, 03/05/2015 - 10:10pm.

Thanks for being on point and on tagert!


You couldn't pay me to

Submitted by cheap car insurance on Sun, 03/15/2015 - 2:46pm.

You couldn't pay me to ignore these posts!


Wow! That's a really neat

Submitted by car insurance quotes on Mon, 03/16/2015 - 7:13pm.

Wow! That's a really neat answer!


That's really thinking at a

Submitted by cialis on Wed, 03/18/2015 - 3:12pm.

That's really thinking at a high level


It's good to get a fresh way

Submitted by car insurance quotes on Fri, 03/20/2015 - 5:16pm.

It's good to get a fresh way of looking at it.

Post new comment

The content of this field is kept private and will not be shown publicly.