Protein Combination for Vegetarians: You must have heard that non vegetarians consume more of good quality protein than vegetarians. This is because Non vegetarian food contains animal proteins like meat, poultry, fish, egg and chicken which contain every single amino acid which are required for your body. They are called as COMPLETE PROTEINS. But do you know their are some Protein Combination for Vegetarians that also gives good quality of proteins.
When it comes to vegetarians, veg food contains plant protein, which is lack in some essential amino acids. Each protein veg food that you eat contains different amino acid. One food may contain one essential amino acid and other food may contain other essential amino acid. Because of this reason vegetarian food is lack in good quality proteins. But you can make it complete by combining two foods and get all essential amino acid even if you are vegetarian.
Now let’s see how you can improve QAULITY OF PROTEIN by making small combinations of veg food in your diet.
Combination of Cereal and Pulses:
Cereals and legumes are called as complementary proteins because when you combine these foods together you get all essential amino acids. For ex: Cereals are lack in amino acid lysine but high in tryptophan, methionine and cystine. Legumes are lack in amino acid like tryptophan, methionine and cystine but rich in lysine. When we combine these two food groups we get all essential amino acid and improve quality of proteins.
You can improve quality of protein by consuming idli, khichdi, daal roti, chapati and chole, dosa, uttapa, which has cereals as well as legumes in it.
Combination of cereals and milk products:
You can combine cereals with milk and milk products and make it as complete food. Examples are like payasam, paneer pulav, cheese sandwich, curd rice, whole wheat pasta with cheese, milk and roti.
Combination of legumes nuts and oil seeds:
Here you can combine legumes with oil seeds and improve the quality of protein. Roasted Bengal gram daal and groundnut Chikki, Gingelly seeds or groundnut chutney with roasted Bengal gram dal will be a good option to try.
Try to incorporate these combinations to your daily diet and improve the quality of protein even if you are a vegetarian. A mixed diet even solely based on plant proteins can meet the requirements of proteins, provided they consume enough of the diet to meet energy needs.