Where Do Vegetarians Get Their Proteins From?

Proteins are formed from building blocks called amino acids. There are about twenty two different kind of amino acids that combine to form literally billions of varieties of proteins, just as the twenty six alphabets can form an endless number of words.

Thirteen of the twenty-two amino acids are made in our bodies. The other 'essential' nine are to be supplemented in our diet. Of these, only three—lysine, tryptophan and methionine—are not available plentifully.

Both the amino acids that come from plant foods and animal foods are exactly the same. When you eat protein, whether from a chicken or from a meal of rice and beans, protein is digested into the individual amino-acid building blocks. Your body then takes these amino acids and builds whatever proteins you need. In other words, the protein that comes from eating chicken is exactly the same quality as the protein that comes from a meal of rice and beans. However, when you eat chicken you are also consuming excessive saturated fat and cholesterol.

It is widely established that proteins from a vegetarian diet are not the same as the ones from meat or fish. However, no single plant source contains all of the essential amino acids, but plant-based foods contain the three 'essential' amino acids in different proportions. By eating a variety of plant-based foods, you can obtain all of these necessary amino acids.

For the sake of comparison:
Beans are high in lysine but low in tryptophan and methionine,
Rice is low in lysine but high in tryptophan and methionine, considered a complete protein.

A few suggested combinations that are excellent source of proteins:

Tacos with beans Tofu (Soya based paneer) with rice Pasta and beans Black eyed peas and rice