Fun Facts Fridays - Protein

How do vegetarians get enough protein in their diet? And why does is matter?

If you are still figuring out this vegetarian thing (or simply never thought to look into it) I'm going to break it down.

Humans need protein, fats and carbohydrates in order to keep our bodies running. These substances are used by our muscles, organs, glands etc. to perform their functions, grow and regenerate. Proteins are made up of amino acids (the building blocks), and in more detail we use 22 amino acids to build proteins in our bodies. Most of these amino acids our body can make from other substances and therefore we call them inessential. Nine (9) of the amino acids cannot be made by our bodies and MUST provided in the food we eat; these are called essential amino acids. This matters because not all dietary proteins are created equal; in simplest terms there are:

1. Complete proteins: those protein sources contain all 9 essential amino acids.
2. Incomplete proteins: as you might have guessed, these protein sources are missing some of the essential amino acids.

The best known source of complete proteins are animal products such as meat, dairy and eggs. However, vegan sources of complete protein exist in the form of tofu, quinoa and spinach. We can also combine incomplete proteins, such as rice and beans to create a complete protein meal. Consequently, a diet combining a variety of whole grains and vegetables throughout the day provides our bodies with all the essential amino acids without any planning.

You might also be concerned about the getting sufficient amount of protein in your diet. Short answer to this is same as above: if you are a healthy adult eating a varied diet of whole grains and vegetables, adding some soy products and beans into the mix you're most likely ok. However, if you like numbers and would like to make sure, I would recommend this article by the Vegetarian Resource Group.

Next time someone tells you humans need meat for brain development, gently remind them that we are no longer hunter-gatherers and anyone with access to a well stocked grocery store can meet their daily protein needs without eating bacon.