Introduction
When we hear the term vegetarian we simply understand those people who don’t eat meat. A vegetarian is a person who avoids eating meat, poultry, fish, and other foods derived from animals. Typically, vegetarians eat plant-based meals such as fruits, vegetables, grains, legumes, nuts, and seeds. There are many different reasons why people decide to become vegetarians. Some people do it out of moral outrage and a desire to avoid hurting animals for nourishment. Others are inspired by concerns for the environment because plant-based diets typically have a less carbon footprint.
If we dive deeper we can see various classifications of vegetarians.
Types of Vegetarian
1. Lacto-vegetarian
People who are lacto-vegetarians avoid eating meat, poultry, fish, and eggs but do consume dairy products. Beyond these basic criteria, lacto-vegetarians do not have any subcategories. Their primary sources of nourishment are dairy and plant-based foods.
2. Lacto-ovo vegetarian
This kind of vegetarian still eats dairy products and eggs despite avoiding meat, fish, and fowl. It’s a common option for people who want to avoid eating animal flesh but still get the vital nutrients contained in dairy and eggs.
3. Ovo -vegetarian
Ovo-vegetarians avoid meat, fish, and poultry but they do eat eggs. Ovo-vegetarians often rely on a variety of fruits, vegetables, grains, legumes, nuts, seeds, and eggs to meet their dietary needs.
4.Vegans
Vegans abstain from eating any animal products, including meat, dairy, eggs, and frequently even honey. They often stay away from non-food animal products as well, such as leather and fur.
5. Pescatarian
These people don’t eat meat, or poultry but include fish and seafood in their diet.
6. Fruitarians
Fruitarians mostly eat fruits, nuts, seeds, and other plant components that can be collected without causing harm to the plant.
Protein Deficiency in Vegetarians
Amino acids are the building blocks of protein and there are certain kinds of amino acids that our body cannot synthesize called essential amino acids. Leucine, lysine, methionine, and tryptophan are the essential amino acids that are typically found in animal sources and may be limited in plant-based diets due to the less consumption of these amino acids vegetarians might face the risk of protein deficiency. Most plant-based diets do not contain high amounts of protein because of this, vegetarians must be conscious and consume a well-balanced diet that includes a variety of plant-based protein sources like legumes, beans, tofu, nuts, and whole grains.
Also read: 10 Easy Vegetarian Salad Recipes
Good Protein Source for Vegetarians
Getting enough protein is essential for vegetarians to have a balanced diet. There are many top-notch sources of plant-based protein. Black beans, chickpeas, and other legumes are high in fiber and protein. Both tofu and tempeh, which are made from soybeans, are adaptable options with high protein levels. Quinoa is a seed that resembles a grain and contains a complete protein. Protein and good fats are abundant in nuts and seeds including almonds, chia seeds, and pumpkin seeds. These sources are discussed in detail below.
Effects of Less Protein Intake in Vegetarian
Protein plays a pivotal role in sustaining various bodily functions. It provides the building blocks for tissues, aids in immunological defense, and speeds up crucial biochemical processes. Protein can be even converted into carbohydrates, fats, and lipids via transamination. But from these nutrients, proteins cannot be built. Therefore, protein is very important and its deficiency leads to various problems. Some of them are:
- Inadequate protein intake hinders proper growth and development in children
- Weakened immune system
- Skin and hair problems ( hair loss, brittle hair, and skin problems)
- Reduced tissue repair
- and less protein in the diet can cause swelling(edema) due to the accumulation of fluid in the tissue.
- The slowdown in the body’s ability to heal from injuries.
- Fatigue and lack of energy
- Affects cognitive abilities and mental clarity
- Kwashiorkor and marasmus
Vegetarian diet can also be a great source of protein which is clearly visible from their amino acid content.
Amino Acids (Protein) Source for Vegetarian
| Lysine | Found in beans, lentils, quinoa, and tofu |
| Leucine | Available in legumes, seeds, nuts, and whole grains |
| Valine | Found in legumes, whole grains, and nuts |
| Methionine | Present in seeds, nuts, whole grains, and soy products |
| Threonine | Available in beans, lentils, nuts, and seeds |
| Phenylalanine | Found in soy products, seeds, and nuts |
| Tryptophan | Present in soy products, nuts, seeds, and whole grains |
17 Vegetable Protein Source
1. Lentils
A fantastic source of protein is lentils. They include all nine of the essential amino acids that our bodies cannot make on their own, making them complete proteins. 17.9 grams, or 35% of the Daily Value (DV), of protein, are found in one cup (198 grams) of cooked lentils.
2. Chickpea
Chickpea is considered a good source of plant-based protein Per 1-cup (164-gram) serving, cooked chickpeas typically have 15 grams of protein. However, the amount of protein might vary significantly based on the type and varieties of chickpeas used and also the method of making. They are particularly rich in essential amino acids like lysine, leucine, isoleucine, and valine.
3. Seitan
A plant-based protein source manufactured from wheat gluten is known as seitan. It is a popular choice for vegans and vegetarians trying to improve their protein intake because it is high in protein and has a meaty feel. Remember that anyone with celiac disease or gluten intolerance should avoid it.
4. Kidney beans
For vegetarians looking for plant-based protein, kidney beans are a fantastic option. Along with fiber, complex carbs, and important nutrients, they offer a decent quantity of protein. Kidney beans can help you meet your protein demands and improve your general health by becoming a part of your diet.
5. Quinoa
Like lentils, Quinoa also contains nine essential amino acids. This makes it a valuable addition to a vegetarian diet, as it helps meet protein requirements without relying on animal products. Major amino acids in Quiona, are lysine, isoleucine, leucine, valine, and methionine.
6. Tofu
For vegetarians, tofu, commonly referred to as bean curd, is a well-liked and adaptable plant-based protein source. It is a fantastic source of protein to add to a vegetarian diet because it is manufactured from soybeans and is high in critical amino acids.
7. Tempeh
As like tofu tempeh is also made from soybean. However, tempeh contains fermented soybean.
8. Green peas
This is also a source of protein. But compared to the chickpea, and kidney beans this is not the high protein diet. However, it can always add protein to a vegetarian diet.
9. Edamame
For vegetarians, edamame is an excellent source of protein. In addition to being high in protein, these young, green soybeans also include fiber, important amino acids, and several vitamins and minerals. To increase your protein consumption, you can eat them as snacks, add them to salads or stir-fries, or use them in a variety of other foods
10. Spinach
Spinach contains some protein, but its protein content is relatively low compared to plant-based protein sources like beans, lentils, tofu, and quinoa
11. Broccoli
It is not the primary protein source. But as like Spinach broccoli can also add some protein to a vegetarian diet.
12. Nuts
E.g. almonds, peanuts, walnuts): We consider nuts as an excellent source of proteins. Some nuts, such as almonds, peanuts, and cashews, have relatively higher protein content compared to others.
i)Almonds are relatively high in arginine and phenylalanine.
ii)Peanuts are rich in arginine, leucine, and phenylalanine.
iii)Walnuts are a good source of arginine and lysine.
iv)Cashews are higher in arginine, leucine, and lysine.
13. Seeds
(e.g. chia seeds, hemp seeds, pumpkin seeds) Seeds are also a great source of protein. For instance, quinoa and soybeans are regarded as complete proteins since they sufficiently contain all nine essential amino acids. While some of the essential amino acids may not be present in seeds like chia, hemp, pumpkin, and sunflower. However, they do contribute to the protein diet.
14. Nutritional yeast
Protein content is a well-known benefit of nutritional yeast. On a dry weight basis, nutritional yeast typically has a protein content of 50–60%. Due to its nutritional composition, which includes its protein content, vitamins, and minerals, it is frequently used as a supplement or flavoring by vegans and vegetarians.
15. Oats
For vegans, oats are a good source of protein. They may not be as high in protein as some other foods, but when combined with complementary sources like nuts, seeds, or plant-based dairy substitutes, their amino acid profile can be improved.
16. Brown rice
For vegetarians, brown rice can be a useful source of protein. Brown rice has a fair quantity of protein, although not as high in it as certain other plant-based sources like beans, lentils, or tofu.
Also Read: Zucchini Bread Recipe With Applesauce: Step By Step
17. Greek yogurt
For vegetarians, Greek yogurt is a good source of protein. It is an excellent source of protein and may be eaten as a snack or added to meals to help you get the protein you need.
Final Verdict
Vegetarians can get enough protein from a variety of plant-based sources, but planning is necessary to prevent protein deficits. As long as people eat a variety of protein-rich foods, a balanced vegetarian diet can offer the required amount of protein. Legumes (beans, lentils, and chickpeas), tofu, tempeh, seitan, quinoa, nuts, seeds, and whole grains are a few excellent vegetarian protein sources.