Vegan protein in pregnancy 

Protein is the most neglected or misunderstood category of foods. In discussing this with patients, I have discovered that many people have only a vague idea of what constitutes protein. Even fewer are familiar with the need to eat complete protein.

Protein is composed of small sub units call amino acids. There are 21 amino acids and we are capable of manufacturing all of them but nine. The nine which we must obtain in our diet are called essential amino acids. Any animal protein such as meat, fish, chicken, dairy products or eggs is complete protein, since it contains all of the amino acids that we, as humans, need. If you can find quality affordable versions of animal proteins, and are inclined to eat them, you are set. However, these can be expensive and not everybody wants to eat them.

What about cheaper, more ecological plant based protein ? Plant based foods contain protein as well. However, any single plant food  does not contain a complete group of amnio acids and is thus not complete protein.  When combined, these plant sources can. I often hear  patients say something like,  “ I am getting protein, I eat tofu. “ I then let them know that , yes,  they are getting protein, just not complete protein. 

Happily, the rules for combining plant foods to get complete protein are simple. All you have to do is be able to identify and combine plants from the bean category (legumes ) with grains or seeds. A legume is a nitrogen fixing type of plant. They are the peas, beans, lentils and chickpeas. A seed is of course a seed like sesame. But it also can be a grain like wheat, rice or corn. Combine a seed with a legume and, more or less, you have a complete protein. 

Pregnant women may be vegan. However they must obtain B12 from a vitamin. B12 is essential to the mother and baby's well being and is not available in any plant sources. 

Pregnant women who chose to be vegan also have to be mindful of the fact that the carbohydrate and calorie cost of their protein is on the higher side. 

It is fascinating to consider that the great cuisines of the world seem to incorporate this fact. Indian cuisine often combines wheat or rice with lentils. Mexican food is famous for corn and bean combinations. Italy has risi bisi, or rice with peas, and Japan has rice with tofu, which is from soybeans. All these culinary traditions somehow became established without any formal science.