The Truth About Vegan Protein
“But, where do you get your protein from?!” A question, I’m sure you’re all familiar with *sigh*
Across the globe everywhere, people have been led to believe that the only source of protein comes from eating animals & their products (dairy, eggs etc). Luckily for us, this is the furthest from the truth!
It is extremely easy to meet your daily protein requirements as a Vegan, being found in so many different foods – it’s never hard to find.
I mean, have you ever heard of somebody having a ‘protein defincicy’? It is much less heard of, compared to the many other nutrients we lack as humans living in this era.
“Protein is a nutrient, not a food. . .The average American consumes twice the protein needed.” – Dr. Marion Nestle, Department of Nutrition, Food Studies, and Public Health, New York University (4)
Vegetables, grains, legumes, nuts, and seeds are all sources of quality plant protein, even fruit contains a minimal amount. Any well-balanced diet should include all of these foods, and when they do, most often protein needs are met.
Here are the facts: In the terms “complete” protein (animal-based) and “incomplete” protein (plant-based): If we look at the essential amino acid profile of protein found in the human body, it is very close to animal protein, and therefore, dubbed “complete” due to this similarity.
That said, soybean’s essential amino acid profile is very close to that of humans and also considered “complete.” Interesting, yes? And what about the rest of the plant foods? They all contain some amount of all essential amino acids in varying percentages, just not in the concentration to that of soy. Hence, the reason why it is crucial to consume a variety of foods, especially beans! Eat beans! (“Everything You Need to Know About Vegan Protein – Your Daily Vegan”, 2020)
The recommended daily intake of protein for those on a Vegan diet is 1.0 grams per kilogram of ideal weight.
“Well, there are a few thoughts on this issue, but first let me mention that the research points to the fact that vegans can meet their daily protein requirements and accordingly, they should not be at any more of a risk for deficiency than non-vegans.” – Ginny Messina, MPH, RD (5)
Now we’ll give you a hand and tell you exactly what plant protein you could incorporate into your diet!
Great sources of Plant Protein include:
- Tempeh
- Tofu
- Textured Vegetable Protein (TVP)
- Seitan
- Protein-Rich Vegan Meats
- Protein-Rich Whole Foods – Soybeans, Lentils, Kidney beans, Chickpeas, Pinto beans, Lima beans, Black beans, Black-eyed peas, Edamame, Spinach, Green Peas, Broccoli, Brussel Sprouts, Sun-dried tomatoes, Potato (w/skin), Asparagus, Peanuts, Hemp Seeds, Sesame Seeds, Sunflower Seeds, Almonds, Poppy Seeds, Brazil Nuts, Pumpkin Seeds, Walnuts, Wheatberries, Spelt, Quinoa, Oats, Bulgur & Farro
Our favourite Vegan Protein Powders:
- Macro Mike Range – specifically the Chocolate Peanut Butter flavour!
- Macro Mike Premium Range – these really are PREMIUM!
- Amazonia RAW Isolate Protein – SUPERRR natural, you know you’re getting the best!
- Essential HEMP Protein – who doesn’t love the health benefits of Hemp?!