If a vegan vegetarian diet is followed, protein needs must be met by combining plant protein sources, as plants generally do not contain complete proteins. All plant foods contain some protein, and the digestion of these proteins will contribute to the amino acid pool from which the body will construct its own proteins. The body does not store proteins as such, but the amino acid pool is maintained for a sufficient period of time to augment amino acid requirements from one meal to the next and it is therefore not necessary to obtain all the required amino acids during any one meal. Nevertheless, it is important to ensure that foods containing balanced proportions of all the essential amino acids be consumed over a 24-hour period, even if they are not consumed at the same meal.
Some vegetarians follow very restrictive diets where nutritional needs are supplied by only one, or a few plant food sources such as rice, but such diets will be totally inadequate. Although, the quantities of essential amino acids in plant foods are not the same as those in animal foods, proper combinations will supply all the body’s needs.13,31 One such combination is the combination of grains and legumes, which supplies a protein of exceptional quality. The amino acid profiles of individual grains and legumes do not always supply adequate quantities of the essential amino acids if eaten by themselves, but if eaten together, or separately over a 24-hour period, the amino acid pool will be supplied with all the essential amino acids the body requires.
Grains are relatively low in the amino acid lysine, and supplementation with legumes or nuts will provide excellent protein. Legumes and grains go well together as the simple peanut butter sandwich will demonstrate, and preparing meals that contain both of these plant protein sources will not only provide nourishing meals, but will also give peace of mind. Adequate nutrition for young children is always a matter of concern, and whilst legumes or grains might be adequate for adults, the combination is more than adequate, even for young children. Studies in rats31 and humans confirm that suitably combined vegetarian foods supply up to many times the minimum essential amino acid requirements.32
The concern for adequate proteins often leads to an overemphasis of legumes and nuts in the vegetarian diet, and the proportions in which these foods are consumed are mostly incorrect. Heavy protein dishes consisting largely of legumes, will not only produce flatulence, but will also lead to excessive protein katabolism with its associated problems. When combining grains and legumes, the quantity of grains should exceed that of the legumes or other high protein source. Legume dishes can be made very tasty by incorporating vegetables into the recipe as in the case of casseroles, and this will naturally make the legume dish less concentrated.
Much can be learnt from Eastern, Middle Eastern and Mediterranean cultures regarding the use of whole foods such as whole grains, legumes, seeds and nuts in the preparation of tasty dishes. A whole new range of tastes and textures is available from these foods that will more than compensate for any foods given up in the interest of health.. These foods can be purchased from health shops, but as these are often quite expensive it may be wise (and fun) to scout around farming co-operatives and Eastern markets, particularly Indian, Malaysian and Chinese markets, to obtain the best buys. Furthermore, a few modern kitchen appliances such as a strong blender and mixer will greatly increase the range of dishes that can be prepared, and will also be a time saver. Expensive kitchen appliances are not essential to adopting this lifestyle, as has been proved by the many tribes that have not had the advantages of modern technology at
their disposal but enjoy a healthy lifestyle based on whole foods.