Lacto-ovo vegetarians are people who consume a diet that excludes fish, meat and poultry, but includes eggs and dairy products. According to recent research, most nutritional deficiencies in vegan diets does not result from the inability to obtain enough nutrients from vegan food sources, but rather poor planning of meals. Therefore, lacto-ovo vegetarians need to be conscious of consuming adequate protein. This article will disclose to you 8 sources of protein for lacto ovo vegetarians.
Classes of Proteins
Depending on the combination of essential and nonessential amino acids, proteins can be categorized as either complete or incomplete. Complete protein sources include dairy products, eggs and certain plant-based foods for instance quinoa, soy and buckwheat. Incomplete protein sources include rice, corn, whole-wheat among many others. Incomplete proteins must be consumed in combinations for instance rice and beans to provide a complete source of protein.
8 Sources of Protein for Lacto ovo Vegetarian
Lacto ovo vegetarians have a high risk of protein deficiency because they exclude certain high protein foods for instance meat, fish and poultry from their diet. However, there are still plenty of options when it comes to meeting the daily protein requirements. Here are the 8 top sources of protein for lacto ovo vegetarians.
- Eggs: Eggs contain 13 grams protein per 100-grams serving. To get the 13 grams of protein mentioned here, you will need to eat two large eggs. In addition, you will need to eat the entire egg to take full advantage of the protein from it.
- Sunflower Seeds: Sunflower seeds contain 21 grams protein per 100 grams serving. Apart from being rich in proteins, they also assist in bringing down cholesterol levels. Sunflower seeds can be eaten on a salad. Also, you can sprinkle them on main dishes or side dishes to enhance the protein content and flavor.
- Black Beans: They contain 21 grams of protein per 100 grams serving. They are often recommended for those with diabetes because they help to maintain healthy blood sugar levels. In addition, they assist the digestive tract because of their ration of fiber and protein.
- Peanut Butter: This yummy alternative to meat contains 25 grams of protein per 100 grams serving. You can add peanut butter to a smoothie for an improved taste and to thicken it up.
- Lentils: Lentils have a whooping 26 grams of protein per 100 grams serving.
- Wheat gluten: It contains 75 grams protein per 100 grams serving. Wheat gluten makes a perfect replacement for turkey or chicken.
- Hemp seed: They provide 23 grams of protein per 100 grams serving. Their protein content is easily digested by the body and have an anti-inflammatory effect.
- Dairy Products: Fresh milk, yogurt, butter, cheese and other milk products also form an important source of proteins for lacto ovo vegetarians.
Protein is an essential nutrient for growth/development in young ones and cell repair/maintenance. In addition, it is a structural component for the skin, bone and organ tissue. According to the Institute of Medicine, pregnant/nursing mothers should consume at least 71 grams of protein daily, men-at least 56 grams of protein per day while women-at least 46 grams of proteins per day.