What Do You Say When People Ask, “Where Do You Get Vegan Protein?”
If you’ve been vegan or vegetarian for long, you’ve probably been asked that question by someone – maybe multiple people. Of all the nutrients you could be missing, protein is one of the least likely to be deficient on a whole plant foods diet. It is really easy to get all the protein you need.
For an excellent overview of protein needs, including food charts with vegan protein sources visit https://alifewellplanted.com/19566/plant-based-protein/
Vegan Protein Sources
Protein is made from the amino acids (see bottom of this page) found in all whole foods. Eating a variety of leafy greens, beans, grains, seeds, nuts, vegetables and fruits will provide the all the amino acids you need. Raw foods provide even more amino acids than cooked foods, because some amino acids may be destroyed by heat. If you eat a variety of whole plant foods, you will easily get all the protein you need. I wouldn’t even worry about it!
Even conventional nutrition researchers like Dr. Greger only recommend about 42 grams of protein a day. He says, “Vegetarians and vegans actually average 70 percent more protein than they need every day (over 70 grams).” That is not necessarily a good thing!
Too much protein is hard on the kidneys and liver, and it always comes combined with too much fat that can clog arteries leading to heart disease, cancer, diabetes and insulin resistance.
The meat and dairy industry has put a lot of money into advertising to brainwash the public about the need for high amounts of concentrated protein. They have even used their financial clout to influence government programs and food recommendations. Most people now think meat is one of the four essential good groups! Not true!
Medical Medium Protein Recommendations
Anthony William, the Medical Medium, says adult humans only need it ingest 7 to 10 grams of protein per day. Our livers actually make the rest of the protein our bodies need. Of course we will get a lot more protein than that, simply by eating whole foods. It would be almost impossible to get less than about 40 grams of protein, unless you were living entirely on fruit. All whole foods contain the amino acids from which protein is made, even fruits.
From http://www.medicalmedium.com/blog/truth-about-protein:
Most of the proteins the liver produces [the ones our bodies can use – Ed.] are created from fruits, leafy greens, and vegetables—NOT from eating the foods most people see as high in protein like eggs, bacon, yogurt, beef, chicken, tofu, fish, milk, nuts and seeds.
Children, he says, only need to ingest 2 grams of protein per day. That is a LOT less than most nutritionists recommend, but it fits with the nutrient profile of human milk – 1-2% protein, 7% carbohydrate and 2-5% fat by weight. As long as children are eating plenty of whole food calories, they will get plenty of protein.
Too Much Protein = Too Much Fat
Because protein and fat are always found together in whole foods, overconsumption of protein, means overconsumption of fat. This can lead to diabetes, heart disease, obesity and a whole host of other chronic diseases. Don’t be fooled by meat industry propaganda promoting high-protein diets.
If you are concerned about protein, just include a variety of whole fruits, leafy greens, potatoes and sweet potatoes, beans, gluten-free whole grains, raw seeds, and a few nuts.
Anthony William highly recommends potatoes for muscle building! To build muscles you need glucose (from fruits and other carbs), plus mineral salts (from celery, celery juice, leafy greens, seaweeds), and movement (using the muscles).
Sources of Amino Acids and Protein in Plant Based Nutrition
Amino acids are the building blocks of protein. Those listed below are called essential amino acids, because we have to get them from food. Your body can create all the others.
If you eat a variety of whole plant foods, you will easily get all the amino acids you need. If you still want reassurance that you can easily meet your protein needs, just include some of the best sources of each of the amino acids:
- Lysine – beans (lentils, black beans, and chickpeas are best sources), quinoa, amaranth, pistachios, pumpkin seeds, watercress, Hawaiian spirulina, parsley, avocados, almonds, cashews – Lysine is one of the least available amino acids in plant foods, so be sure to include some of the foods on this list every day!
- Tryptophan – pumpkin, potato, walnuts, cauliflower, cucumber, mushrooms, leafy greens, tomato, oats, seaweeds, hemp seeds, chia seeds, spinach, watercress, sweet potatoes, parsley, beans, beets, asparagus, mushrooms, lettuce, avocado, figs, winter squash, celery, peppers, carrots, chickpeas, onions, apples, oranges, bananas, quinoa, lentils, peas
- Isoleucine – cashews, almonds, oats, lentils, beans, brown rice, cabbage, hemp seeds, chia seeds, spinach, pumpkin, pumpkin seeds, sunflower seeds, sesame seeds, cranberries, quinoa, blueberries, apples, kiwis
- Leucine – seaweeds, pumpkin, peas, brown rice, sesame seeds, watercress, turnip greens, sunflower seeds, kidney beans, figs, avocados, raisins, dates, apples, blueberries, olives, bananas
- Methionine – sunflower seeds, hemp seeds, chia seeds, Brazil nuts, oats, seaweeds, figs, brown rice, beans, legumes, onions, cacao, raisins (Avoid too much methionine if fighting cancer. – Also, though we do need some methionine, studies show that lower levels of methionine are associated with longer life.) Aside from Brazil nuts, methionine is most concentrated in animal products and soy.
- Phenylalanine – spirulina, Atlantic seaweeds, pumpkin, beans, rice, avocado, almonds, peanuts, quinoa, figs, raisins, leafy greens, most berries, olives, seeds
- Threonine – watercress, spirulina, pumpkin, leafy greens, hemp seeds, chia seeds, sesame seeds, sunflower seeds, almonds, avocados, figs, raisins, quinoa, sprouted grains
- Valine – beans, spinach, legumes, broccoli, sesame seeds, hemp seeds, chia seeds, peanuts, whole grains, figs, avocado, apples, sprouted grains and seeds, blueberries, cranberries, oranges, apricots
- Histidine – rice, seaweed, beans, legumes, cantaloupe, hemp seeds, chia seeds, buckwheat, potatoes, cauliflower
Three more amino acids are essential for young children:
- Arginine – pumpkin seeds, sesame seeds, peanuts and walnuts, spirulina, quinoa, oats
- Cystine – seeds, nuts, oats, legumes (beans, lentils, peanuts), quinoa
- Tyrosine – carob, spirulina, legumes, oats, peanuts, spinach, watercress
No wonder most kids love oatmeal and peanut butter!
More information on protein and amino acids in a vegan diet – http://www.veganrecipes.com/blog/vegan/how-vegans-can-absorb-more-protein-from-beans-grains-nuts-and-seeds/
Scientific overview of amino acids in plant foods – http://veganhealth.org/articles/protein#lys
