Complementing Proteins for Vegan Diet

Complementing proteins is important for Vegans, and Vegetarians who do not eat eggs, and are not able to eat dairy products

Different Plant foods contain different essential amino acids, necessitating to eat a variety of plant foods. To get the full range of amino acids, you must eat a combination of foods. It is called complementing proteins.

The plant foods are divided in four groups: Grains, Legumes, Nuts, and Produce. You must combine Food Groups as follows

Grains + Legume, Grains + Produce, Grains + Nuts

Grains

Wheat, Durum, Millet, Rice, Corn, Oats. Durum and Bajra (Millet) have high amount of proteins.

Legumes (Dried beans, Pulse)

Chickpeas, Red Kidney beans, Moong beans, Lentils.

Produce (Vegetables and Fruits)

Broccoli, Potatoes, Peas, Spinach. Avocado, peas, and potatoes are high in proteins.

Nuts and seeds

Almonds, peanuts, cashews. Peanuts and Almonds are high in proteins.

Variety in complementing is important

Choose as much variety across the the food groups and within a group to balance out all the amino acids. Variety is the key to the quality of the proteins. The total amount of protein, as well as the total amount of essential amino acids is important for quality protein.

Should the complementing protein taken at the same time?

The body keeps a temporary storage of all the essential amino acids. Therefore it is not necessary to eat all the complementing proteins in the same meal.

Examples of complemented Foods

'Beans and Brown Rice' Soup

Almond butter on Whole-grain wheat crackers

Potato Soup and whole wheat crackers

Indian foods

Dal Roti

Khichri

Naan and Cholay

Aloo Mattar Subzi and Roti

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