It makes sense to include a variety of protein sources in any diet since some proteins will always be digested and absorbed into the body better that protein from other sources. Everybody is different!
It isn’t just the total amount of protein that is important, but the types of protein. Our bodies need a variety of amino acids (the building blocks of proteins) and most plant foods are low in one or more of them relative to what our bodies need. This is one of the reasons it’s important not to rely too heavily on any one plant-based protein source.
In addition, proteins from some plant foods aren’t as easily digested or absorbed (this is usually referred to by such closely-related terms as biological value, net protein utilization, bioavailability, and others). This means that the amount of protein in the food may not be the amount your body is actually getting, so it’s good to have a bit of a cushion.
Here is the first best source of protein for vegetarians (who are not strict vegans):
1. Eggs
Eggs are an excellent source of protein, with a distribution of amino acids that is considered “ideal” for the human body. Additionally, eggs are abundant sources of many other nutritional elements, some of which are difficult to get (especially in an easily-absorbed form) from plant sources. These include vitamin B12, choline, vitamin A (retinol) vitamin D, and easily-absorbed forms of lutein and zeaxanthin.
If you choose eggs from hens which eat a varied diet (preferably “pastured” hens), the nutrient content of the eggs will be higher.
A large egg has 6 grams of protein and less than a gram of carbohydrate.
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Continue on to the next page to see the next high-protein low-carb food for most vegetarians …