Mutual Supplementation- Vegetarians get their protein this way

Mutual Supplementation- Vegetarians get their protein this way

To receive a balanced distribution of essential amino acids, mutual supplementation is a nutritional strategy in which vegetable foods with low contents of amino acids (cereals, for example) are eaten together with a food that is high in that same amino acid (for example pulses or legumes). When 2 or more incomplete proteins are eaten, they complete each others deficiency, This applies to vegetarian proteins not to animal proteins.Dairy protein is high quality protein and does not need to be combined.

This is what a vegetarian should eat to get his supply of superior quality of proteins when compared to non- vegetarians who get their supply of proteins from milk and its products, eggs and meat.

A few combinations:

  • cornflakes and milk
  • rice with pulses and legumes
  • baked beans and bread
  • rice/ wheat with tofu
  • bread and peanut butter
  • indian food like idli/ dosa and sambhar
  • lentils and bread
  • pasta and cheese
  • pototoes and cheese
  • pizza with cheese( please make sure the cheese is low fat OK) and many more………….

Poor quality protein combined with good quality proteins also works better. This way vegetarians diets can be as nutritious as any other diet

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India. She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows. She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore. Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

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