Vegetable Proteins

Not long ago the nutritional thought of the day was that only animal sources of protein were valuable. Today vegetable sources of protein are not only recognized as valuable, they are recommended as essential to good health. As prevention against cancer, heart disease, obesity, and diabetes, vegetable protein sources have become a cornerstone for healthy eating.

Health and safety concerns about mad cow disease and other animal-to-human crossover diseases are also fuelling the interest in animal free protein sources, while environmental, social and spiritual commitments motivate many people to choose an animal-free diet.

In her landmark book, Diet for a Small Planet (Ballantine Books, 1971), Frances Moore Lappe pioneered the concept of “complementary proteins.” She focused on the combining of vegetable source proteins to ensure all amino acids are present and daily protein requirements are met (although protein deficiencies are virtually unheard of in North America).

We need protein every day to ensure healthy functioning of our body’s immune system, adequate production of hormones and enzymes, and optimal repair and development of muscle, bone, and other body tissues. Individual protein requirements are based on one’s general state of health and activity level. Minimum requirements set by the World Health Organization (WHO) are .75 grams of good quality protein per kilogram of body weight. This means that a person with a normal weight of 70 kilograms needs about 50 grams of protein in the daily diet.

Animal protein sources (including meat, dairy, and eggs) provide all of the essential amino acids, but they are also high in saturated fats. All plant foods contain protein, but most (except soy) lack one or more essential amino acids (the building blocks of protein).

By eating a variety of vegetable source proteins, one can obtain the complete range of amino acids and recommended daily protein.Vegetable proteins also supply essential fats, complex carbohydrates, and fibre. Convenient vegetable protein powders made from soy, rice, beans, peas, flax, and hemp are also available in health food stores, but read the labels closely to avoid artificial ingredients and trans fats.

Combine grains, nuts and seeds, which are lacking in the amino acid lysine, with legumes. Combine legumes, which are lacking in the amino acid methionine, with grains and nuts.

Vegetable Protein Sources

Grains (lacking in lysine): brown rice, rye, wheat, cornmeal, barley, millet, oats, buckwheat

Nuts and Seeds (lacking in lysine): walnuts, cashews, almonds, pecans, sunflower seeds, pumpkin seeds, sesame seeds, flax seeds, hemp seeds

Legumes (lacking in methionine): beans, peas, lentils, garbanzos (chickpeas)

Soy Products (complete amino acid content)

Basic Guidelines to Complementing Proteins

Combine legumes and grains

Examples:

Rice and black beans (or kidney beans, lentils, or black-eyed peas)
Tortillas and beans
Barley and bean soup
Peanut butter sandwich with whole grain bread

Combine legumes and nuts/seeds

Examples:

Hummus (chickpeas w/sesame paste)
Bean soup with sesame seeds or other nuts
Combine beans, chickpeas, and various nuts in a salad

Source: A Vegetarian’s Guide to Complementing Proteins shs.unc.edu/library/articles/complementing_proteins.html.