Where Do Vegans Get Their Protein?
Apparently, the world’s ultimate question.
Let’s start off with a better question though…
What is protein and why do we need it?
Protein, along with fats and carbohydrates, is one of the three major macronutrients that your body needs. Macronutrients provide energy and so your body requires large amounts to live.
Protein is made up of amino acids that are connected to one another in long chains.
So protein is essential for the growth and repair of the body, allowing for the maintenance of good health.
To be precise, proteins take part in:
Helping to repair cells and making new ones,
Protecting the body from bacteria and viruses,
Contributing to the proper growth and development throughout children, teenagers, and pregnant women.
Not only does protein provide us with energy to get us through the day but also helps us to feel fit and strong.
So if our diet lacks the appropriate amount of protein, our body’s are at risk of missing out on those essential functions.
Protein is found in many foods but most people have been brought up to believe that high percentage protein can only be found in meat, fish, eggs and dairy products.
The truth, that many people can’t seem to accept, is that it isn’t actually hard to meet the required amount of protein on a vegan diet.
The Best Plant-Based Protein Sources:
TOFU, TEMPEH, AND EDAMAME
Soybeans are seen as a whole source of protein.
This means that they can give the body all the essential amino acids that it needs.
All three products contain iron, calcium and around 10-19 grams of protein per 100 grams.
2. LENTILS
There is 18g of protein in just one cup, or 198g, of cooked lentils.
They also contain decent amounts of slowly digested carbs so even just one cup can give approximately 50% of your recommended daily fiber intake.
3. CHICKPEAS
Chickpeas (cooked), and most varieties of beans, contain around 15 grams of protein in a cup.
Along with this, they are also good sources of fiber, iron, folate, potassium and manganese.
And chickpeas are incredibly easy to cook with too so it isn’t hard to plate up a protein packed meal.
4. NUTS AND NUT BUTTERS
Nuts and seeds are pretty much always accessible, which is handy if you need a quick protein boost because just 28 grams can provide you with 5-7 grams of protein, depending on the nut that is.
And nut butters?
Who doesn’t love peanut butter and almond butter?!
Well, 2 tablespoons of smooth style peanut butter contains 8 grams of protein and 2 tablespoons of almond butter contains 6.8 grams!
5. CHIA SEEDS
In only 35 grams, chia seeds offer 6 grams of protein and 13 grams of fiber.
They also contain a range of minerals, vitamins and antioxidants - all good for the body.
What’s good about chia seeds is that they can absorb water, turning them into a gel-like substance.
This makes them super easy to add to all sorts of recipes, from chia puddings (obviously) to baked goods and smoothies.
To compare plant based protein sources with meat, there is 27 grams of protein found in 100 grams of chicken and 24 grams of protein in 100 grams of roast pork.
Although the amount of protein is higher in meat, there are lots of health problems that have been linked to eating meat.
Some conditions that have been linked to high protein diets are:
Increased cancer risk
Kidney stones and kidney disease
High cholesterol and a higher risk of cardiovascular disease
But if you think about all the varieties of protein you can get on a plant-based diet, doesn’t it just make sense to choose the healthier, non-linked to diseases, option?
I definitely think it does.
According to a study by Song et al, it is estimated that replacing 3% of animal protein, particularly from red meat or eggs, with plant protein would notably improve mortality rates. Although this is a benefit, it might not be explained by the protein source itself, but maybe by harmful components in meat - such as antibiotics, heme-iron or nitrosamines.
Sill another reason to choose plant-based protein right?!
References:
https://www.livescience.com/53044-protein.html
https://www.everydayhealth.com/diet-nutrition/protein-how-much-you-need-benefits-sources-more/
https://www.healthline.com/nutrition/protein-for-vegans-vegetarians#section16
https://www.health.harvard.edu/diet-and-weight-loss/when-it-comes-to-protein-how-much-is-too-much
Song, M. et al. Association of animal and plant protein intake with all-cause and cause-specific mortality. JAMA Inte rn. Med. 176, 1453–1463 (2016).