Protein quality refers to the types of amino acids found in a protein source, their digestibility, and how efficiently they can be used by the body. A complete protein is a source of protein that contains all nine essential amino acids in sufficient quantities. These essential amino acids are ones that our bodies cannot produce on their own and therefore must be obtained from the diet.
The significance of protein quality and complete proteins is particularly important in vegetarian and vegan diets because most plant-based proteins are incomplete, meaning they lack one or more essential amino acids. This doesn't mean you can't get all your necessary amino acids from plant sources; it just requires being mindful about consuming a variety of different foods to ensure you're getting all the essential amino acids your body needs.
For example, grains are typically low in lysine but contain enough methionine, while legumes have sufficient lysine but are lower in methionine. So eating both grains and legumes over the course of a day (they don't need to be consumed at the same meal) would provide all essential amino acids.
Here are some strategies for ensuring adequate intake of complete proteins on a vegetarian or vegan diet:
1. Variety: Eating a wide range of plant-based foods throughout the day can help ensure you're getting all necessary nutrients.
2. Combining Foods: Combining different types of plant-based foods can help ensure you get all nine essential amino acids. Classic combinations include beans with rice or corn (common in many Latin American dishes), hummus with bread (Middle Eastern), lentils with wheat (Indian dhal with roti).
3. Soy Products: Soy is one of few plant-based sources that's considered a complete protein as it contains adequate levels of all nine essential amino acids.
4. Quinoa & Buckwheat: Both quinoa and buckwheat are pseudocereals that contain all nine essential amino acids making them excellent choices for vegetarians and vegans.
5. Supplementation: If dietary intake isn't meeting needs due to restrictions or preferences, consider discussing supplementation options with your healthcare provider or dietitian.
Remember to consult healthcare professionals before making significant changes to your diet especially if you have specific dietary requirements due to health conditions allergies etc they can provide personalized advice based on your individual needs circumstances.