How to Get Complete Proteins in your Diet
By Carolin
Many people worry about getting malnourished if they don’t eat meat. No wonder, as most of us grow up seeing meat as the main source of protein. But there is absolutely no need to worry. All you need is to learn how to combine different foods in your vegan diet.
Complete proteins are proteins that contain sufficient amounts of essential amino acids. Animal proteins are considered complete proteins while vegetable proteins are incomplete proteins.
The answer is so simple. By combining vegan foods you can create complete proteins. All you need is to eat foods from at least 2 of these three columns through out the day.
| Grains | Legumes | Nuts and seeds |
|---|---|---|
| Barley | Beans | Cashews |
| Bulgur | Chickpeas | Pumpkin seeds |
| Buckwheat | Lentils | Sesame seeds |
| Oats | Peas | Sunflower seeds |
| Rice | Soy products | Sunflowers |
| Pasta | ||
| Rye | ||
| Wheat |
There are also a number of other foods that contain complete proteins:
- Amaranth
- Buckwheat
- Hempseed
- Soy
- Spirulina
- Quinoa
So there is absolutely no need to worry. You don’t even have to combine the foods in the same meal.
More ideas on how to cook vegetarian or vegan read more!
Related Reading:
How to Cook Amaranth
How to Prepare Quinoa
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