Here's How Vegetarians Can Complete Their Protein Intake Without Any Problems
If you are a vegetarian, consuming enough protein becomes a massive problem. Since a majority of ‘complete' protein-rich foods like chicken, eggs and other meats are prohibited, vegetarians only have a few options left to meet their daily protein requirement. Moreover, there's a lot of misinformation and confusion around vegetarian sources of protein. With this piece, I'll break down how vegetarians can consume enough ‘complete' protein.
Vegetarian Options For Protein Rich Diet
Vegetarians primarily depend on dairy or dairy products for their protein intake. Other options like kidney beans, chick peas, green peas, oatmeal, rice, wheat, pasta, nuts like cashews, walnuts and almonds, corn and rye are pretty effective as well. Although the percentage of protein is not very high in the above mentioned sources and the profile of amino acids is of course incomplete, they still can contribute to your protein intake.
How To Complete The ‘Incomplete Amnio Acid Profile' Of Vegetarian Protein Sources
There are a set of amino acids that are called essential amino acids because we need to consume them from our diet. The body can't manufacture them. The maximum sources of vegetarian protein do not contain all the essential amino acids that the body needs. To counter this, you can supplement two sources of incomplete amino acids and complete the amino acid profile of that food. This is called complementary protein intake. Under this process, you combine two incomplete sources of protein to make ‘one' complete source. A perfect example of a complementary protein is rice + beans. Rice lacks amino acids like Threonine and Lycine and is complemented by beans like Rajma or lentils like dal. On the other hand, beans and lentils don't contain an amino acid methionine, which is complemented by rice or wheat.
But Watch Out For Calories
Before you get too tempted with complementing protein, you need to have a strict eye on the calories coming in as well. With good protein, you are also consuming more calories in the form of carbohydrates through these complementary proteins. Dals and beans are primary sources of carbohydrates and then, proteins. When your target is to stay lean or maintain a muscular physique, a complete source of protein should be a lean source too, where you consume lesser calories. When you try to replace a protein shake or chicken breast with kidney beans and rice, you are adding an additional 300 calories to supplement the same amount of protein. Besides this, beans and lentils are very satiating and can curb hunger for a long time. You will feel a lot fuller. Therefore, the best practice would be to include these complementary protein sources once a day in your daily diet.
Anuj Tyagi is a Certified Personal Trainer , Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of thewebsite where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him throughFacebook andYoutube.
Note- The article just lays down the properties of sprouts. For successful fat loss or muscle, you will need to align your calorie intake with your goal. Sprouts are one of the healthiest food items out there.
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