The global shift towards plant-based diets is marked by various trends and motivations. Over the last decade, there has been a significant increase in individuals embracing vegan or vegetarian lifestyles. Choosing a plant-based lifestyle opens a vibrant world of nutrient-rich options, where fruits, vegetables, grains, legumes, nuts, and seeds become the cornerstone of a wholesome diet.
Contrary to the prevailing misconception that a plant-based diet lacks essential amino acids, this article aims to shed light on the wealth of complete protein vegetarian food sources available for vegans and vegetarians.
What are Complete Proteins?
Proteins, the fundamental building blocks of life, play a pivotal role in maintaining the human body’s proper functioning. Comprising amino acids, proteins contribute to tissue formation, immune function, and the synthesis of enzymes and hormones. Some proteins are deemed “complete,” possessing all nine essential amino acids required by the human body. Traditionally associated with animal-based foods, these complete proteins are also found in a variety of plant-based sources.
What Makes a Protein Complete?
A protein source earns the label “complete” when it contains all nine essential amino acids in sufficient quantities to support bodily functions and maintain optimal health. Historically, animal-based foods like meat, fish, eggs, and dairy were primary sources of complete proteins. However, as plant-based supplements gain popularity, exploring alternative sources that meet these criteria becomes paramount.
Complete Protein Sources for Vegans and Vegetarians:
1. Quinoa
Quinoa, which resembles couscous but with a crunchy texture and nutty taste, is an ancient grain. Being pseudo cereal, it’s naturally gluten-free, as it doesn’t grow from grasses like traditional cereals. One cup or 200gm of cooked quinoa provides approximately 8 grams of protein.
Apart from being a complete protein source vegetarian, quinoa offers higher amounts of magnesium, iron, fibre, and zinc compared to numerous typical grains. Quinoa can substitute for rice in various recipes and can be cooked with plant-based milk for a creamy, protein-packed breakfast porridge.
2. Tofu, tempeh and edamame
Tofu, tempeh, and edamame are plant-based protein options derived from soybeans. Tofu, created by coagulating soy milk into blocks, offers various textures like silken, firm, and extra-firm. Its neutral taste allows it to absorb the flavors of accompanying ingredients when cooked.
Consuming approximately 100gm of tofu provides 8gm of protein. It also provides 15% of the Daily Value (DV) for calcium, as well as smaller amounts of potassium and iron.
Tempeh is made from fermented soybeans which are chewier and nuttier than tofu. Edamame beans are young, green, and slightly sweet soybeans. Typically steamed or boiled, they can be savored as a standalone snack. Consuming approximately 100gm of tempeh can provide up to 11gm of protein along with fibre, iron, potassium and calcium.
Similarly, 100gm of edamame provides 8gm of protein along with fiber, iron, potassium, vitamin C and calcium.
3. Amarnath
Amarnath is also considered as a pseudo cereal just like quinoa. Amarnath is a versatile food option and can be boiled as a side dish or porridge or popped in a skillet to add texture to granola bars or salads.
Around 250 gm of cooked amaranth can provide up to 9gm of protein along with manganese, magnesium phosphorus, and iron. Including amaranth in your regular diet can improve your overall health.
4. Buckwheat
Despite its name, buckwheat is a seed, not a cereal grain, and it offers all essential amino acids. Buckwheat is commonly cooked with noodles. One cup or approximately 170gm of buckwheat can provide 6gm of protein. Buckwheat is also rich in essential minerals, including phosphorus, manganese, copper, magnesium, and iron.
5. Ezekiel Bread
Ezekiel bread is made from sprouted whole grains and legumes, including barley, soybeans, wheat, lentils, millet, and spelt. Two slices of approximately 68gm of Ezekiel bread provide 8gm of protein. Ezekiel bread is made from whole grains and legumes, not Maida. Ezekiel bread also provides all nine essential amino acids.
6. Spirulina
Spirulina is a type of blue-green algae which is popular amongst vegans and vegetarians. Spirulina powder is most preferred by people who use it to add to their smoothies, granola bars, soups, and salads for a boost of nutrition.
One tablespoon or around 7gm of spirulina powder can provide 4gm of protein with all nine essential amino acids. Spirulina is also a good source of antioxidants and a good source of several B vitamins, copper, and iron.
7. Hemp Seed
Hemp seeds are also called hemp hearts and are a type of nut which is highly nutritious. 30gm of raw hauled hemp seed provides up to 10gm of protein> Hemp seeds are also a rich source of Iron providing 15% of Daily Value (DV). They’re also a good source of phosphorus, potassium, magnesium, and zinc.
In addition, hemp seeds are rich in the essential fatty acids linoleic acid (omega-6) and alpha-linolenic acid (omega-3).
8. Chia Seeds
Chia seeds are tiny black and white seeds which can absorb water to form a gel like structure. They are used to make puddings and pectin-free jams. Chia seeds also commonly used as an egg substitute in vegan baking.
Chia seeds are an excellent source of complete protein for vegans and vegetarians. Two tablespoons or 30gm of chia seeds provide 4 grams of protein along with omega-3s, iron, calcium, magnesium, and selenium.
9. Rice and Beans
Rice and beans are a perfect combo of a complete protein. Both brown and white rice lacks lysine but is high in methionine. Beans are high in lysine and are high in methionine. As a result, combining these two foods is a great way to get all nine essential amino acids.
250gm of rice and beans provide 12gm of protein and 10gm of fiber. Rice and beans can be easily incorporated either as lunch or dinner option.
10. Pita and Hummus
Pita and hummus may not be very common food in India, but it is an excellent source of complete protein. One medium-sized or 57-gram whole wheat pita with 2 tablespoons or 30 grams of hummus provides approximately 7 grams of protein. Consider adding pita and hummus to your diet to fulfil your requirement of all essential amino acids.
Conclusion
In conclusion, the misconception that plant-based diets lack complete proteins is debunked by the diverse array of options available for vegans and vegetarians. From complete protein sources like quinoa, soy products, and buckwheat to strategies for complementing incomplete proteins, individuals can craft well-balanced and nutritionally sound meal plans.
As individuals continue to embrace plant-based lifestyles, understanding and incorporating complete proteins into dietary choices become key to achieving optimal health.
FAQS:
1. Which type of protein is best for vegetarians and vegans?
Plant-based protein is the best type of protein for vegetarians and vegans.
2. How to get 100g protein a day as a vegetarian?
To get 100g of protein as a vegetarian includes foods like oats, cheese, paneer, soy, tofu, lentils, beans, nuts and seeds in your every meal.
3. What is the highest protein source for vegetarians?
Legumes are the highest protein source for vegetarians.
4. Which vegetarian food has all 9 amino acids?
Foods like legumes and seeds has all 9 essential amino acids
5. Is chana a complete protein?
Yes, chana is a complete protein.
One Comment