--- title: "Preguntas Vegetarianas Más Frecuentes - Nutrición 1: Proteínas - IVU - International Vegetarian Union" description: "Preguntas Vegetarianas Más Frecuentes - Nutrición 1: Proteínas: Unión Vegetariana Internacional (IVU) Preguntas Más Frecuentes : Nutrición 1: Proteínas ¿Debería preocuparme por consumir suficientes proteínas en una dieta" url: "https://ivu.org/international-vegetarian-union/resources/interviews/5850-spanish-faq-protein.html" date: "2026-11-06T00:20:39+00:00" language: "en-GB" --- # Preguntas Vegetarianas Más Frecuentes - Nutrición 1: Proteínas **Unión Vegetariana Internacional (IVU)** | ![IVU logo](https://ivu.org/images/legacy/history/members/pics/ivu-con4.gif) | | |---|---| | | | | **Preguntas Más Frecuentes : Nutrición 1: Proteínas** | **¿Debería preocuparme por consumir suficientes proteínas en una dieta vegetariana/vegana?** No, siempre y cuando consumas suficientes calorías. Las recomendaciones oficiales sugieren que comiendo el 8% de nuestra energía diaria en forma de proteínas provee la cantidad adecuada. Las recomendaciones nacionales e internacionales sobre el consumo de proteínas están basadas en fuentes animales de proteínas como la carne, la leche de vaca y los huevos. Las proteínas vegetales pueden ser menos digeribles por diferencias intrínsecas en la naturaleza de la proteína y la presencia de otros factores como la fibra, que puede reducir la digestibilidad hasta un 10 %. Sin embargo, los estudios dietarios muestran la adecuación de los vegetales como fuentes de proteínas, así como también lo demuestra la experiencia de veganos sanos de todas las edades. Los principales alimentos proteicos en una dieta vegana son las legumbres (arvejas/guisantes, alubias y lentejas), frutos secos, semillas y cereales, todos los cuales son relativamente densos en energía. Como el nivel proteico promedio en las legumbres es del 27% de calorías; en frutos secos y semillas del 13%; y en cereales del 12%, es fácil ver que las plantas pueden darnos la dosis de proteína recomendada mientras se cumplan los requerimientos de energía. La respuesta corta es: "No, se puede obtener suficiente proteína comiendo una dieta variada", pero aquí va una explicación más extensa: Las proteínas se sintetizan en el cuerpo humano a partir de aminoácidos individuales. El cuerpo digiere la comida en aminoácidos individuales y luego los re-ensambla en las proteínas que necesita. Todos los aminoácidos deben estar presentes en el cuerpo para formar proteínas. Aquellos que pueden ser sintetizados a partir de otros aminoácidos se llaman "aminoácidos no esenciales". Se puede vivir con una dieta deficiente de estos aminoácidos, siempre y cuando se consuman extra de los otros aminoácidos para sintetizar los no esenciales. Aquellos que no se pueden sintetizar a partir de otros aminoácidos se llaman "aminoácidos esenciales" y deben estar presentes en la dieta. Las proteínas que contienen todos los aminoácidos esenciales se llaman proteínas "completas". Las que contienen algunos pero no todos los aminoácidos esenciales se llaman proteínas "incompletas". Solía creerse que se debía comer todos los aminoácidos al mismo tiempo para formar proteínas completas. Ahora sabemos que las proteínas incompletas se pueden almacenar en el cuerpo durante muchos días para luego combinarse con otras proteínas incompletas. Mientras todos los aminoácidos esenciales estén presentes en la dieta, el hecho de que las proteínas sean completas o incompletas no tiene importancia. La cantidad de proteínas que figura en las etiquetas de los alimentos se refiere únicamente a las proteínas completas. Un producto puede contener grandes cantidades de proteínas incompletas y que éstas no estén listadas. Combinar tales productos puede incrementar la cantidad total de proteínas más allá de los niveles esperados. La revisión de la DDR de la FDA de 1989 sugiere el consumo de 44-63 gramos de proteína diarios. Muchos científicos creen que esta cifra es demasiado alta. La mayoría de los científicos está de acuerdo con esta cifra. | **¿Es necesario combinar proteínas en una dieta vegetariana/vegana?**Frances Moore Lappe popularizó la idea de la combinación de proteínas en su libro "Dieta para un Planeta Pequeño" (\*) en los años 70, sin embargo, desde su edición revisada: "Dieta para un Planeta Pequeño - 10º Aniversario Edición Revisada ", ha renunciado a esta idea. (\*) Nota del webmaster: Este libro fue publicado en español bajo el título *"La dieta ecológica"*, Ed. Integral. El documento de postura oficial de la Asociación Dietética Americana de 1988 enfatizó que, ya que los aminoácidos obtenidos de los alimentos se pueden combinar con aminoácidos formados por el cuerpo, no es necesario combinar proteínas en cada comida. Cantidades adecuadas de aminoácidos se van a obtener si una dieta vegana variada - con cereales no refinados, legumbres, semillas, frutos secos y verduras - se consume diariamente. La "combinación de alimentos" es otro término para la dieta Hay y no tiene relación alguna con el concepto de combinación de proteínas. **¿Qué productos no cárnicos puedo consumir para conseguir proteínas?** Una pregunta similar es contestada por el Vegetarian Resource Group (USA) en: [www.vrg.org/nutshell/faq.htm#protein](http://www.vrg.org/nutshell/faq.htm#protein) *(en inglés)* *¡se necesitan más respuestas puesto que los productos varían en los distintos países!* **Más información sobre las Proteínas** \- ***Español** - [El Mito de las Proteínas](https://ivu.org/international-vegetarian-union/resources/interviews/5961-spanish-trans-avs-protein.html)* \- [Exploding the Protein Deficiency Myth](http://www.veg.ca/lifelines/janfeb/protein.htm) (TVA) \- [Protein - Information Sheet](http://www.vegsoc.org/info/protein.html) (VegSocUK) \- ***Español** - [La Proteína](https://ivu.org/international-vegetarian-union/resources/interviews/5963-spanish-trans-vsuk-protein.html)* \- [Protein in the Vegan Diet](http://www.vrg.org/nutrition/protein.htm) (VRG) \- [Protein: Is More Better?](http://www.inspirationtrail.com/tvs/grapevine/v12/protein.html) (TVS) [**Indice del FAQ**](https://ivu.org/international-vegetarian-union/resources/interviews/5845-spanish-faq-index.html) | **You can also ask questions about nutrition on the **Science Forum**** **¿Podrían darme un ejemplo de un menú de un día que contenga suficientes proteínas?** | | El siguiente menú provee más que suficientes proteínas. Es suficiente incluso para alguien que esté tratando de aumentar su masa muscular, en vez de sólo mantenerla. (Otras personas podrían dejar de lado algunos de estos alimentos, o reemplazarlos por otros con menor contenido proteico.) El menú es de **"Becoming Vegetarian" de los nutricionistas V. Melina, B. Davis y V. Harrison**. (información facilitada por los autores – ver esto y libros relacionados con información sobre proteínas en dietas vegetarianas en [www.nutrispeak.com/books.htm](http://www.nutrispeak.com/books.htm) ) El nuevo **"Becoming Vegan" por Davis y Melina** tiene buenas secciones sobre proteínas, manejo del peso y nutrición para atletas. | | **Menú Vegano** | **Proteína (gramos)** | | Desayuno | Naranja, 1 (123 g) | 1.3 | | | Cereales Multigrano, (como el Red River) 1 taza (250 mL) | 7.0 | | | Germen de trigo, 2 cucharadas (14 g) | 3.4 | | | Leche de soja, 1 taza (250 mL) | 6.9 | | | Tostada de pan integral, 1 rebanada (21 g) | 2.6 | | | Tahín, 1 cucharada (15 mL) | 2.7 | | | Melaza negra, 1 cucharadita (5 mL) | 0 | | | Bebida no calórica | 0 | | Total del desayuno: | | 23.9 (537 calorías) | | - | | Almuerzo | Sandwich de ensalada de queso de soja (tofu) *(ver recetas en "Becoming Vegetarian" o "Cooking Vegetarian")* | 12.7 | | | Bastones de zanahoria, 1 zanahoria | 0.7 | | | Manzana, 1 | 0.3 | | | Bollo tipo Muffin, 1 *(ver receta en "Becoming Vegetarian")* | 7.3 | | | Bebida no calórica | 0 | | Total del almuerzo: | | 21.0 (681 calorías) | | - | | Cena | Lentejas especiadas | | | | Lentejas, 1 taza | 17.9 | | | Cebollas, ¼ taza | 0.8 | | | Aceite, ½ cucharadita | 0 | | | Arroz integral, 1 taza | 4.9 | | | Ensalada verde | | | | Col rizada, 1 taza | 2.4 | | | Lechuga romana, 1 taza | 1.0 | | | Aderezo, tahín, 1 cucharada | 2.7 | | | Bebida no calórica | 0 | | Total de la cena: | | 29.7 (649 calorías) | | - | | Aperitivos y Postre | | | Mix Trail, 3 cucharadas de nueces, y 3 higos | 3.9 | | | Tarta de zanahoria, porción pequeña | 2.4 | | Total de aperitivos: | | 6.3 (366 calorías) | | - | | Proteínas totales: | 80.9 gramos (2233 calorías) | | - | | Ingesta de proteínas recomendada para una persona de 59 Kg es aproximadamente: | 50 gramos | | | Hierro: | 29.1 mg | | | Zinc: | 15.5 mg | | | Calcio: | 1105 mg | | - | | Para incrementar las calorías para una persona de 170 libras, se agregan los siguientes alimentos: | | Desayuno: | agregar 1/2 taza de cereal y una rodaja de tostada con tahín y melaza | | Almuerzo: | agregar 1/2 sandwich | | Cena: | agregar 1/2 taza de arroz | | Aperitivos: | Banana y una porción pequeña de torta de zanahoria | | La ingesta diaria total para una persona de 170 libras es de 101 gramos de proteína. (2950 calorías) | | La ingesta de proteínas recomendada para una persona de este peso es de aproximadamente 65 gramos. | | - | | **Proteína** Aunque no hay ningún alimento animal en este menú, las proteínas proveídas son una vez y media mayor que la ingesta de proteínas recomendada. Aun si se retiraran las dos fuentes de proteínas mas concentradas - las lentejas y el tofu del sandwich - este menú vegano fácilmente excederá los 50 gramos que se recomiendan para la mayoría de las personas (entre 0.8 y 0.9 gramos de proteína por kilogramo de peso corporal.) | | - | | Distribución de Calorías en una Dieta Vegana | | % calorías procedente de | Proteínas | 14% | | | Grasas | 27% | | | Carbohidratos | 59% | | | Colesterol | 0 miligramos Traducido por Melisa P. Goodwyn - This email address is being protected from spambots. You need JavaScript enabled to view it. ![](https://ivu.org/images/legacy/history/spanish/mant.jpg) A note on this archive. The history section of this website is drawn from a body of legacy content originally compiled by John Davis, former manager of the International Vegetarian Union. It represents his curation of historical material, and in places includes passages written by him directly. Over the years, the IVU website has migrated between several different hosting servers. In the course of these migrations, a number of PDF files were unfortunately lost, and **some links to PDF documents may no longer function**. Where this is the case, we have chosen to leave the original link text in place, as it may itself carry information of historical value. - Hits: 662 ### Vegan Recipes - [![Brazilian Orange Rice](https://ivu.org/media/zoo/images/brazilian-orange-rice-1793676138_f89635e5c18f1ff52b3f2362b27cfe44.jpg "Brazilian Orange Rice")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/brazilian-orange-rice.html "Brazilian Orange Rice") #### [Brazilian Orange Rice](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/brazilian-orange-rice.html "Brazilian Orange Rice") [Brazil](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/brazil.html) [Rice](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/rice.html) [Starters & side dishes](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/snack-side-dishes.html) - [![VEGAN BRAISED EGGPLANT WITH LEMONGRASS](https://ivu.org/media/zoo/images/th11%2041_ab0d1d790bd3dcd5fa5786e18e84530e.jpg "VEGAN BRAISED EGGPLANT WITH LEMONGRASS")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-braised-eggplant-with-lemongrass.html "VEGAN BRAISED EGGPLANT WITH LEMONGRASS") #### [VEGAN BRAISED EGGPLANT WITH LEMONGRASS](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-braised-eggplant-with-lemongrass.html "VEGAN BRAISED EGGPLANT WITH LEMONGRASS") [Breakfast and brunch](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/breakfast-and-brunch.html) [Main course](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/main-course-for-lunch-and-dinner.html) [Vietnam](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/vietnam.html) - 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[ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/204-2024-plant-and-animal-fat-intake-and-overall-and-cardiovascular-disease-mortality-main-folder-all-cause-mortality.html) [ 2024 Plant and Animal Fat Intake and Overall and Cardiovascular Disease Mortality Main Folder All Cause Mortality](https://ivu.org/nutrition/nutrition-articles/health-nutrition/204-2024-plant-and-animal-fat-intake-and-overall-and-cardiovascular-disease-mortality-main-folder-all-cause-mortality.html) Popular 4052 downloads ![](https://ivu.org/media/yootheme/cache/02/adult-guide-029d8cad.png)### The International Vegetarian Union’s Vegan Nutrition Guide for Adults In 2 versions: - [For healthcare professionals](https://ivu.org/nutrition/nutritional-guide/the-international-vegetarian-union-s-vegan-nutrition-guide-for-adults-healthcare-professionals.html) - [General Public Edition](https://ivu.org/nutrition/nutritional-guide/guide-for-non-healthcare-professionals.html) [Get it now](https://ivu.org/nutrition/nutritional-guide.html) ![](https://ivu.org/images/banners/booklet2.jpg)### Vegetarian Nutrition Booklet A Dietary Approach to Vegetarianism for Kids and Adolescents The intention of this booklet is present to kids and adolescents a healthy vegan diet [Read more](https://ivu.org/nutrition/vegetarian-nutrition-book-for-kids-and-adolescents.html) Vegan Nutrition ![](https://ivu.org/media/yootheme/cache/a6/logo_IVU_01_SLOGAN-a678b962.png) ### Presidents, Chair and Council - 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