Complete Proteins For Vegans!

A vegan diet consists of only plant-derived foods. Vegans don’t use or consume any animals or animal products including flesh (land or sea animals), milk, eggs, or honey. Hence many have a question, if Vegans can get complete proteins.

What are complete proteins?

Proteins are our building blocks, body’s army and mechanics who repair wear and tear of tissue. They are made up of smaller units called as amino acids. There are 8 essential amino acids. These 8 essential amino acids have to be supplied only through diet. A complete protein provides all essential amino acids and sufficient total protein. All non vegetarian food like meat, poultry, fish, egg, crab, provides complete proteins.

Is there anything called incomplete proteins?

An incomplete protein is either low in one or more essential amino acids, or low in total protein. All plant-derived proteins fall under this category.

Is it not possible for a Vegan to Get Complete Proteins?

Many people think that vegans cannot get good quality proteins or complete proteins. But it is easily possible to obtain good quality proteins by using complementary proteins. Complementary proteins are two or more incomplete protein sources, which together provide adequate amounts of all essential amino acids and adequate total protein.

Combination of cereals and pulses or legumes are the best sources of complementary proteins. This complementary proteins gives all the essential amino acids(EAA). Cereals contain all EAA except amino acid Lysine, and rich in amino acids Methionine and Tryptophan. Pulses and legumes contain all EAA except Methionine, and low in Tryptophan, but rich in Lysine. Hence combination of these 2 food groups can provide good quality complete proteins to the vegan diet. When the cereal : pulse / legume ratio is 4:1, it gives protein of high quality equal to that of meat!

This type of complete complementary protein can be provided by simple items like idli, khichdi, daal and roti, chapati and chole, dosa, rice and dal, rice and sambar, uttapa, which has cereals as well as legumes in it.

Similarly legumes and nuts can also be combined to get quality proteins.

A diet incorporating cereal and pulse combination can provide complete proteins, even if you are a Vegan. Use a variety of cereals and pulses to get more benefits. A mixed diet even solely based on plant proteins can meet the requirements of proteins, provided they consume enough to meet energy needs.

Uma Maheshwari PS
Dietitian, Happy Living Diet Clinic
+91 99000 46344
[email protected]