How to Eat Complete Proteins in Vegetarian Diets скачать в хорошем качестве

How to Eat Complete Proteins in Vegetarian Diets

Thinking about going vegan or vegetarian? Good for you! A healthy, well-planned diet that includes less or no animal products can be beneficial to your health. We share how to eat complete proteins in vegetarian diets. When living a vegetarian lifestyle, it is important to remember to incorporate complete proteins. Without complete proteins in your diet, you may feel sluggish and lose muscle mass. To learn more about complete proteins, check out the full article on the INTEGRIS Health For you blog at integrisok.com/completeproteins Protein is the macronutrient in your body that builds and repairs muscle tissue. It’s essential for digestion, metabolic function and creating infection-fighting antibodies. Your brain, heart, liver and muscles consist of protein. In short, a healthy body and mind really need it. A protein is considered ‘complete’ when it has 9 essential amino acids in somewhat equal amounts. Amino acids are those that cannot be made by the body and therefore must be eaten in our diet. Animal proteins are the richest food source for complete proteins but there are good proteins for veggie lovers as well. Some non-meat complete proteins include: • Dairy (like milk, yogurt, and cheese) • Eggs • Plant-based complete proteins • Quinoa • Soy • Buckwheat • Hemp • Chia seed What is an incomplete protein? Your body creates 13 of the 22 amino acids on its own. These are the non-essential amino acids. A complete protein has the non-essential amino acids plus the nine essential amino acids that need to be eaten. An incomplete protein has only some of the nine essential amino acids. You can combine foods to make what is called complementary proteins. Two incomplete proteins can be combined to obtain all the essential amino acids. For example, brown rice has several of the essential amino acids, but not all nine. Beans, lentils and chickpeas have essential amino acids that brown rice lacks. Pairing rice and beans will give you a vegan-friendly meal with complete proteins. Here are several tasty combos that will please your palate and diet restrictions. • Whole grain pita bread and hummus • Peanut butter on whole grain toast • Spinach salad with nut and seed toppings • Steel-cut oatmeal with pumpkin seeds or peanut butter • Lentil soup with whole grain slice of bread Before you make a drastic change in diet, meet with a certified dietitian to make sure you’re meeting all your nutritional needs. Remember, it’s important to consume complete proteins throughout your day, whether you’re a meat-eater, vegetarian or vegan. Connect with us on social media to keep the conversation going. Facebook:   / integrisheal.  . Instagram:   / integrishealth   Twitter:   / integrishealth   Pinterest:   / integrishealth