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The truth lies somewhere in the middle. It is easy to get enough protein on a vegan diet if you eat multiple servings of high-lysine foods (legumes, seitan, amaranth, quinoa, pistachios, and pumpkin seeds) each day. But there are many vegans who are probably not eating enough high-lysine foods.
Plant foods do not, as a rule, have complete proteins, but by eating combinations of plant foods, called âcomplementary proteins,â you can obtain a complete protein. For example, when you eat refried beans with rice, such as is often found in Mexican cuisine, you are obtaining a complete protein. The beans and rice complement each other, since each has some of the essential amino acids and when eaten together, you will have all of the essential amino acids. Animal or vegetable.