Евгений Войнов (tritankista) wrote in lj_live,
Евгений Войнов

Where do vegetarians get their proteins?

Even though most vegetarians eat a great deal of protein, they often don't absorb as much as they might over a non-vegetarian diet. It is because plant proteins are significantly less digestible than animal proteins, that have amino acid chains that are closer or identical to human protein chains.

Ingesting animal proteins might yield near to a 1:1 absorption ratio, while consuming plant proteins, for example wheat, may well only yield 50% of the amino acids required to create a "complete protein" or a protein that may quickly be assimilated into the body. In order for vegetarians to absorb a proper amount of protein, they need to consume a variety of plant proteins to make complete amino chains. By eating vegetables,legumes, seeds, nuts, fruits, and whole grains, vegetarians can improve the quantity of complete proteins they produce by combining several types of amino acid chains. One interesting plant that you may think about is stinging nettle. It is thought that stinging nettle contains 25% protein, dry weight throughout the peak season. You can learn more on this by having a look at this article regarding stinging nettle (ortie) since it features some helpful point.

Vegetarians must also consume more foods which contain proteins simply because plant proteins are generally difficult to digest. While a nutritional label may indicate that pasta provides 5 grams of protein per serving; you may only have the capacity to digest 2-3 grams of that protein, which means you must complement the pasta with other protein sources.

As well as natural protein sources, vegetarians must also seek foods that are "protein-fortified"--or artificially-infused with protein.

For example, several supermarkets provide a variety "protein-fortified" pasta and bread. I've seen pasta which has as much as 12 grams of protein per serving. Soy milk is also a useful source of protein for vegetarians. Research on isolated soy protein show that it can be assimilated nearly as well as animal proteins, yielding close to a 1:1 protein absorption ratio.

For non-vegan vegetarians, yogurt, milk, and eggs (which contain complete proteins) are all excellent protein sources. Being a vegetarian you have many options to boost your protein intake - and you ought to consider taking advantage of them all. You need to diversify your food selections, drink more soy products, and eat "protein-fortified" breads and pasta.

For people who might believe it is a bit hard to consume a lot of fruits and vegetables there are several tricks which exist. This French article about smoothie (smoothies) might prove helpful in this instance.

Comments for this post were disabled by the author