📓 vegetarian protein
- vegetarians and vegans must take extra effort to get sufficient protein in their diet
- notably, because most non-meat sources of protein are not just protein (ex. chicken is
100% ~40% protein, while soy is only ~40%) (% of calories)- whoops, well, turns out even meat "proteins" carry a lot of fat or carbs
- also, non-meat protein are "not complete proteins" - they don't contain all the various amino acids (aka proteins) that our body needs
- canadian government recommends 10-35% of energy to be from protein
- for 2000 kcal: 200 - 700 kcal of protein; ~50 - 175g of protein
- various foods are often described as "high protein", but can't be practically used to meet nutritional goals
- ex. "quinoa" - 15% protein (% of energy)
- vs. "rice" - 8% protein – rice is pretty good!
- vs. "seitan" - 81% protein
- if quinoa
- soy
- soy isolate
- tofu
- TVP
- edamame
- tempeh
- soy milk
- mycoprotein (~fungus)
- milk based
- milk
- cheese
- powdered milk
- whey isolates / concentrates
- spirulina
- seaweed (nori)
- nutritional yeast
- egg based
- grains / cereals / pseudo-cereals
- wheat
- quinoa
- amaranth
- buckwheat
- seeds
- beans
- nuts
- almonds
- cashews
- pistachios
- walnuts
- peanuts
- almond milk
- vegetables
- potatoes
- brussel sprouts
- spinach
- peas
- corn
- broccoli
- asparagus
- processed products
- meat
- https://en.wikipedia.org/wiki/Protein_quality