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Lesson 3 of 5
Vegetarian and vegan eating
Direct answer: ICMR-NIN says protein needs are easily met from a diverse daily diet, even one of plant foods only, and that combining cereals and pulses in a 3:1 raw-weight ratio is an efficient way to get all nine essential amino acids. For vegetarians, it highlights omega-3 fats from flax, chia and walnuts, and notes milk has small amounts of B12.
How do vegans get enough protein?
ICMR-NIN says vegans eating varied diets with vegetables, beans, grains, nuts and seeds will have no difficulty getting enough protein.
Where do omega-3 fats come from?
ICMR-NIN lists flax seeds, chia seeds, walnuts, vegetables and greens as sources for vegetarians.
What about B12?
ICMR-NIN notes milk has small amounts and lists curd, eggs and flesh foods as sources. Vegans should ask a doctor about B12.
FAQ
Is soy a protein source?
ICMR-NIN lists soyabean among pulses that are rich sources of protein.
Is this personal advice?
No.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 8, PDF pp. 75–76 / printed pp. 58–59; vegetarian nutrients of concern, PDF p. 19 / printed p. 2; B12 sources, PDF p. 30 / printed p. 13
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Nutrition and body weight: all 5 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.