Final answer:
Vegans can get complete proteins by eating a diverse combination of plant foods, such as potatoes, bananas, beans, seeds, and nuts, which together provide all essential amino acids.
Step-by-step explanation:
Vegans avoid all animal products, which means they do not consume meats, eggs, dairy, or other animal-derived substances. To ensure they get sufficient protein, vegans can consume a variety of plant-based foods that, when combined, provide all the essential amino acids required by the body. Some of these foods include potatoes, bananas, beans, seeds, nuts, and dark green leafy vegetables. Additionally, soy products like tofu are excellent sources of complete protein. Although individual plant foods may not contain all essential amino acids, consuming a diverse mix can result in a nutritionally adequate diet without animal products.
For instance, rice and beans eaten together form a complete protein, providing all the essential amino acids the body cannot produce on its own. Similarly, corn and beans, or peanut butter on whole-grain bread, are combinations that can provide complete proteins. It's also important to note that nutrition should be looked at holistically over a day or a week, rather than meal by meal, which allows for a varied diet that covers all nutritional needs.