You'd have to say what kind of vegetarian to get a real answer. These days the term "vegetarian" indicates a very varied bunch: strict vegetarians, ovo lacto vegetarians, vegans, freegans, beegans, seagans, pescetarians, flexitarians, pollotarians...... All of those "vegetarians" consume different diets.
Ovo Lacto vegetarianism is the most popular around the world. That means you cut out meat, but continue to eat eggs and dairy products...so you still get some complete protein, B12 and iron.
In spite of the positive answers you're getting here, it's not easy to get the 50 or so grams of protein you need every day by just eating veggies/grains. If it was, 3 out of 4 vegetarians wouldn't eventually go back to eating meat according to a CBS news poll.
Most foods contain some protein. Protein is made up of about 20 different amino acids. Your body makes some of them; the rest must come from your diet. Animal foods (eggs, dairy, meat) contain all the amino acids necessary for complete protein; most veggies don't. So you need to eat a wide variety of veggies/grains every day (not every meal) so your body can, hopefully, combine the different amino acids each contains into the complete protein it needs to grow and function properly. You need to eat at least one serving of beans, lentils, peas, etc., every day (three servings is better) because they're the best/only source of one important amino acid, lysine. Beans and rice make a complete protein; peanut butter on whole wheat bread is another. If you take time to search the internet, you'll find lots of info on combining different foods....but it does take time and planning.
Protein isn't your only concern, though. Iron is much harder to get in the vegetarian diet. Iron in veggies is non heme iron and harder for your body to absorb than the heme iron in animal foods. Plus some high iron foods (spinach) contains oxalates which actually inhibit your body's ability to absorb iron....and calcium. Research has shown that vegans/vegetarians tend to have lower iron stores than meat eaters. Not necessarily anemic, but lower stores.
Look out for Omega3s. No, flax seed is not a good source of EPA and DHA. It's ALA and you probably already get a ton of that from your diet. If you cut out dairy, calcium is always a concern. Be sure your vitamin D is D3, not D2.
Whatever you do, don't build your diet on soy. Soy burgers, soy hot dogs, tofu, soy protein drinks, soy protein bars, soy milk..... Soy contains high quality protein, for a veggie, but it's also been tied to early puberty in girls, low sperm count in men and thyroid disease. This guy, for example, grew man boobs and had other serious sexual/emotional problems when he drank a lot of soy milk: http://www.menshealth.com/nutrition/soys鈥?/a> Yes, it's a men's magazine, but his medical story was documented and written up by his doctors, then published in peer reviewed medical journals. This is not a rumor or a myth. Too much soy can be damaging.
I can't believe you chose this anti-vegan troll as "best answer" for your question. This person knows absolutely NOTHING about vegan/vegetarian diets or sources of protein. And BTW, if soy really caused men to grow breasts, then why aren't all Asian men known for their bodacious tata's?
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What are great sources of protein for a vegetarian diet?Wtf is a beegan? O__o What an idiot..
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Every kind of bean: black, kidney, navy etc. black eyed peas, chick peas, lentils, brown rice, barley, quinoa, tofu (all soy products must be organic and GMO free), nuts, dairy: yogurt, cheese, milk, eggs.What are great sources of protein for a vegetarian diet?
Several:
- Whole grains
- Beans, Lentils and Legumes
- Tofu and other soy products
- Nuts, Seeds and Nut Butters
- Seitan, Veggie Burgers and Meat Substitutes
- Protein Supplements
Beans, nuts, tofu, seitan, seeds and grains. Actually there is protein in a lot more foods than you would think and also the amount of protein we actually need is a lot less than you would think.
This is one of the easiest questions out there! If you were to look, you could find a bit of protein in practically everything Some of the main sources of protein are:
-eggs
-beans
-nuts
-tofu
Eggs are the best source (in fact every other source of protein is compared to eggs), then nuts/beans/seeds/lentils/soy etc %26amp; quron products (fake meats) are basically lumps of protein
Nuts
Peanut butter
Dairy products
Tofu
Soy beans
Beans
Lentils
Quinoa
Eggs
Tofu!!
tofu, beans, eggs
tofu, nuts, beans, and dairy if you can eat it.
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