Can you get enough protein without eating meat? Absolutely. But there’s a little more to vegetarian protein than meets the eye.

If you follow a vegetarian diet, there are plenty of nutritious protein-rich foods to choose from, including eggs, dairy foods, tofu, tempeh, legumes, nuts, and seeds.

Vegetarian doesn’t mean just one thing

There are several types of vegetarian eating patterns. Lacto-ovo vegetarians include dairy foods and eggs but avoid meat, poultry, and seafood. Lacto-vegetarians include dairy foods but avoid eggs, meat, poultry, and seafood. Vegans avoid all animal-derived foods, including dairy, eggs, and seafood.

This distinction is important because the foods available as sources of protein, and some nutrients such as vitamin B12, calcium, and iron, will vary depending on the type of vegetarian diet you follow.

For people living with diabetes, it can be useful to look a little more closely at these choices. Some vegetarian protein foods contain very little carbohydrate, while others, particularly legumes and beans, provide a combination of protein and carbohydrate.

This doesn’t mean you need to avoid carbohydrate-containing plant proteins. In fact, foods such as lentils, chickpeas, and beans are nutritious sources of protein and fibre and are generally low GI. The key is understanding what you’re eating and how much.

Not all vegetarian protein foods are the same

Protein is important for growth, repair, and maintaining muscle. In general, protein does not impact blood glucose levels and can also help you feel satisfied after eating.

Some vegetarian protein choices are relatively low in carbohydrate, including:

• eggs
• tofu
• tempeh
• cheese
• nuts and seeds

Other foods provide protein and a significant amount of carbohydrate. These include:

• legumes e.g. chickpeas, lentils, kidney beans, black beans, cannellini beans
• split peas
• milk and yoghurt
• quinoa and other wholegrains

Your vegetarian protein and carb counter

Approximate amounts per 100g. Values vary between varieties, brands, and cooking methods. Check the nutrition information panel on packaged foods.

Food	Protein	Carbohydrate
Eggs	~13 g	<1 g
Cheddar cheese	~25 g	<2 g
Firm tofu	~10–17 g	~1–3 g
Greek-style yoghurt, plain	~8–10 g	~3–5 g
Tempeh	~19–20 g	~7–9 g
Almonds	~20–21 g	~8–10 g
Edamame, cooked	~11–12 g	~9–10 g
Pumpkin seeds	~25–30 g	~10–15 g
Lentils, cooked	~8–9 g	~17–20 g
Kidney beans, cooked	~8–9 g	~18–22 g
Quinoa, cooked	~4 g	~20–22 g
Chickpeas, cooked	~7–9 g	~20–25 g

What does this mean? 

A food can be a good source of protein while also contributing carbohydrate to your meal. This is particularly important when your main protein source is legumes.

Legumes are a win

Lentils, chickpeas, and beans are sometimes overlooked because they contain carbohydrate. Legumes provide protein, fibre, and a range of vitamins and minerals and are an important part of vegetarian and vegan eating patterns.

For diabetes, portion size can still matter. A large serve of chickpeas, lentils, or beans will provide more carbohydrate than a smaller serve. But their carbohydrate comes with protein and fibre, and lentils and legumes are generally low-GI choices.

Build your vegetarian meal wisely

A vegetarian meal doesn’t need to revolve around a large serve of pasta, rice, or bread with a small amount of protein added afterwards.

Instead, think about building your meal around three elements:

1. Protein
Tofu, tempeh, eggs, Greek-style yoghurt, cheese, edamame, legumes, nuts or seeds.

2. Plenty of non-starchy vegetables
Leafy greens, mushrooms, capsicum, zucchini, eggplant, broccoli, cauliflower, and tomatoes.

3. Carbohydrate – according to your needs
This might already come from your protein food if you’re having lentils, chickpeas, or beans. If your protein source contains little carbohydrate, you may choose to include a portion of wholegrain bread, barley, brown rice, quinoa, or another carbohydrate food.

For example:

• Tofu stir-fry with plenty of vegetables and a small serve of brown rice
• Lentil salad with leafy greens, roasted vegetables, feta, and a lemon dressing
• Egg and vegetable frittata with a large salad (sprinkle with nuts/seeds)
• Greek-style yoghurt with berries, nuts, and seeds for breakfast
• Vegetable curry with a small portion of brown rice/quinoa.

Don’t forget the other nutrients

A well-planned vegetarian diet can provide the nutrients you need, but the more foods you exclude, the more important food choices become.

Iron: Plant foods such as legumes, tofu, nuts, and seeds provide iron. Iron from plant foods is less readily absorbed than iron from animal foods, but eating plant sources alongside vitamin C-rich foods such as capsicum, tomatoes, broccoli, citrus, or berries can improve iron absorption.

Calcium: If you don’t eat dairy foods, choose calcium-fortified plant alternatives e.g. calcium-fortified soy or almond milk. Tofu can also contribute calcium depending on how it is made.

Vitamin B12: People following a vegan diet need a reliable source of vitamin B12 from fortified foods and/or a supplement, as vitamin B12 is naturally found in animal foods. People following vegetarian diets should also consider their overall intake and individual requirements.

Omega-3 fats: Vegetarian sources include walnuts, chia seeds, linseeds, and hemp seeds.

A simple way to think about vegetarian protein

You don’t need to count every gram of protein or carbohydrate to eat well.

Instead, ask yourself:

• Where is my protein?
• How much carbohydrate is in my protein food?
• What vegetables/salads can I add?
• Do I need an additional carbohydrate food, or is my protein food already providing carbohydrate?

For example, a lentil-based meal may already contain a substantial amount of carbohydrate, so you may not need a serve of rice or bread alongside it.

On the other hand, tofu or eggs contain very little carbohydrate, so you might choose to include a portion of wholegrains e.g. bread, quinoa, brown rice, or another carbohydrate food as part of the meal.

There is no single “perfect” vegetarian diet for diabetes. The best approach is one that provides enough protein and essential nutrients, includes plenty of vegetables and fibre, and considers the amount and type of carbohydrate that works for you.

By Rebecca McPhee, Accredited Practising Dietitian