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Nutrition Guru

Thursday, September 09, 2010 1

Q: What’s the best source of protein for a vegetarian?

What's the best source of protein for a vegetarian?
The Editors
Santa Fe, NM

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A:

A vegetarian diet can help you control your weight and lower your cholesterol, but you can't just drop meat and fish—a key source of protein—without a plan. Your body needs protein to build muscle and maintain a strong immune system. It's important to get about 0.6 to 0.8 grams of protein per pound of bodyweight a day. The good news: There are many vegetarian-friendly foods that are high in protein. Some healthy options include:

  • Grains (quinoa, rice, whole grain cereals)
  • Legumes (beans, peas, lentils, soybeans)
  • Nuts and seeds
  • Vegetables
  • Dairy products (eggs, milk, cheese, Greek yogurt)
Even if you include the foods above in your diet, you may find you're unable to exercise as hard when following a vegetarian diet. This is likely due to a lack of creatine, an organic compound produced in the body and found in meat and fish, which helps muscles recover and can help build strength. If you find you're lacking energy, add more protein to your diet and talk to your doctor or dietitian about creatine supplements.
—Amanda Carlson

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Comments

1
Veggie guy

Don't forget hemp. It offers a complete spectrum of natural organic proteins, with all 20 amino acids used in the human body, including all eight essential amino acids. It's one of the most easily assimilated protein sources available. Hemp protein consists of globulins (edestin) and albumin. These are two of the three most common types of proteins found in the human body, and hemp has more of these than any other plant-based source of protein.

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