Protein and the Vegan diet
One of the main concerns for people when considering following a vegan lifestyle, is if their protein intake will be adequate. Effective marketing and generations of high protein consumers have led most people to associate protein with power and strength and that it can only be obtained from animal sources.
Plant proteins have not received the same accolades in spite of research showing it to be much more beneficial to the body than animal protein.The reason being it also contains healthy accompaniments of carbohydrates, fiber, vitamins, and minerals...in other words, they are “package deal” foods.
What are the risks with animal proteins?
Animal protein, are devoid of fiber, which leads to poor digestive health, weight gain, and cardiovascular disease. It is also typically higher in fat and cholesterol which are major risk factors for chronic diseases, including heart disease.
Animal protein also comes with an increased cancer risk due to their higher proportions of essential amino acids. This causes our bodies to produce higher levels of the hormone insulin-like growth factor-1 which can lead to cancer growth.
One of the proteins found in dairy, casein, is also strongly linked to several types of cancer. Read more about this particular protein in our article here.
In a New York Times Op-Ed, Dr. Dean Ornish talks about the myth of high protein diets. He references a study which found a 75 percent increase in deaths from cancer and Type 2 diabetes, among ‘heavy consumers’ of animal protein under the ages of 65.
In other words, those who got 20% of their calories from animal protein were more likely to die from a chronic disease. See more
Why do we need protein:
Protein forms part of the structure of every cell & tissue in your body, including your muscle tissue, internal organs, tendons, skin, hair and nails.
On average, protein comprises about 20% of your total body weight
Protein is needed for the growth and formation of new tissue, for tissue repair and for regulating many metabolic pathways, it can also contribute as much as 5% of energy requirements when glycogen stores are low.
It is needed to make almost all the body enzymes as well as various hormones (such as adrenaline and insulin) and neurotransmitters.
It plays a role in maintaining optimal fluid balance in tissues, transporting nutrients in and out of cells, carrying oxygen and regulating blood clotting.
How much protein do we need.
Protein requirements differs and are determined by several factors such as age, body weight, activity level & current state of health.
A baby requires a higher percentage protein per body weight than an inactive adult as its needs are for substantial growth. An endurance athlete requires more protein during and after exercise for recovery and repair of muscle tissues than an athlete that does short periods of exercise. If you are also new to an exercise program your protein intake will initially be more as protein turnover is high, however as you become fitter, your body becomes more efficient at recycling & preserving protein.
In the US, the daily reference intake (DRI) for protein is 0.8 grams per kilogram (or 0.36 grams per pound) of body weight. If you weigh 60kg, for instance, your recommended intake would be 48 grams which really isn't that much. How does our body use protein?
Strictly speaking, the body’s requirement is for amino acids (the small molecular units that make up protein) rather than protein. When you eat protein, it is broken down in your digestive tract into these amino acids. There are 20 amino acids that form the building blocks of proteins. They can be combined in various ways to form hundreds of different proteins in the body. Twelve of the amino acids are non-essential and can be made in the body from other amino acids, carbohydrate and nitrogen. The other 8 cannot be made in the body and must be obtained in the diet. These are called essential amino acids.
The myth:
It is a myth that a vegan diet does not provide adequate protein (or good enough protein)
There are plenty of complete sources of plant based protein that our bodies can make complete proteins from. For this reason, combining certain foods for the purpose of “making” complete proteins are not important. There’s actually a lot of overlap when it comes to ‘sources’ of these essential amino acids. Which means variety in your diet is so much more important than how much of one particular food or macro you eat. The greater the assortment of foods, the greater the odds are of you getting all of the essential amino acids your body needs. And as it happens, protein does not have to be the focus of every meal for you to get enough
Plant based proteins:
Pick one or more of these top plant based protein sources from the list below to include in your next meal.
Lentils
Lentils are a protein favorite among many vegetarians & vegans due to its high protein content and versatility in dishes. It adds 18 grams of protein per cup along with nearly 15 grams of fiber. A popular meat substitute it works equally well in stews, soups and patties.
Tofu
Derived from the amazing soy bean, this once shunned vegan protein source has over the past years been transformed into everything from omelets to quiches to ice creams and puddings. As it has a neutral taste it can be flavoured to take on any taste you require. It also comes in soft or firm textures giving you the option of a smooth creamy or chewy texture. It adds 10 grams of protein per cup of tofu.
Black Beans
Don’t let their dark colour put you off. This is an indication of black beans’ high antioxidant content. It adds 8 grams of protein per ½ cup. Black beans are a favourite main ingredient in vegan brownie recipes.
Quinoa
Difficult to pronounce, but easy to digest and popular as a gluten free addition to your meal. This seed like grain adds 8 grams per cup and is popular as salad, rice substitute or porridge.Amaranth Another ancient grain similar to quinoa and teff in its nutritional content, amaranth adds 7 grams of protein to your meals in 1 cup cooked. The small grains cooked makes a delicious porridge. Soy Milk
As a controversial product soy should ideally be bought organic non-GMO and be unsweetened. If you are up for it, you can make your own. It adds 8 grams of protein in 1 cup. Soy is rich in phytosterols that assist with good heart health.
Green Peas
These little gems add 8 grams of protein per cup. It can be eaten lightly cooked or cooked and baked for a sweet crunchy snack. Peas are also rich in leucine, an amino acid crucial to metabolism and weight loss that’s hard to find in most plant-based foods.
Artichokes
Containing 4 grams of protein in just ½ cup, artichoke hearts low in calories but high in fiber & protein
Hemp Seeds
Hemp seeds are a complete protein that packs a great punch with 13 grams of protein in 3 tablespoons. Add them to your smoothies or make hemp milk which has 5 grams of protein per 1 cup.
Pumpkin Seeds
Pumpkin seeds are an excellent source of iron, magnesium and protein containing 8 grams of protein per ¼ cup. Add them to salads, mueslis, granola bars and enjoy as a snack.
Chia Seeds
Chia has 5 grams of protein per 2 tablespoons and is also a complete protein source. This little miracle seeds can be used as an addition to smoothies, a thickener in puddings or a porridge on its own.
Tempeh
This fermented form of soy is easy to digest, and rich in probiotics. It offers 12 grams of protein per cup!
Edamame
The young green soy bean is filled with antioxidants and fiber and adds 8,5 grams of protein per ½ cup.
Spinach
Popeye’s favourite adds 5 grams of protein per cup
Black Eyed Peas
As a great source of iron, magnesium, potassium and B vitamins, this bean also adds 8 grams of protein in just ½ cup.
Broccoli
Probably the most under estimated green veggie, broccoli adds 4 grams of protein in 1 cup, keeping in mind that the same cup also contains 30 percent of your daily calcium needs.
Asparagus
Filled with 4 grams per cup, asparagus is also a great source of B vitamins and folate.
Green Beans
Green beans adds 4 grams of protein in just ½ cup, along with vitamin B6 and fiber.
Almonds
One of the best nuts to have, almonds have 7 grams per cup of fresh nuts / 2 tablespoons of almond butter.
Lima Beans
These beans contain the amino acid leucine which is important in healthy muscle synthesis among older adults. It adds 6.5 grams of protein per 1 cup cooked. Wild rice
This interesting rice adds 7 grams per ½ cup cooked.
Chickpeas
A nutty favourite among meat and non-meat eaters like, this tasty bean adds 6 grams of protein per ½ cup cooked.
Organic corn
Opt for organic non-GMO corn for an addition of 2,5g of protein in ½ cup serving. Enjoy raw in salads as well. Brussel Sprouts
In addition to 2 grams of protein per ½ cup serving, these sprouts also add great doses of potassium and Vitamin K. Steel-cut oatmeal
Protein: 5 grams in ¼-cup serving (dry) Potatoes
Who needs a reason to love a spud. A medium sized white potatoe provides 4 grams of protein in addition to 20% off the recommended daily intake of heart-healthy potassium.
Avocado
A great fruit that is now used as a creamy addition in vegan mousses packs 2 grams of protein per ½ avocado.
Cashew nuts
In addition to 5 grams of protein per ¼ cup serving, cashews contain 20% of the recommended intake of magnesium, along with 12% of the recommended intake of vitamin K—two essential bone-building nutrients.
Spirulina
A complete amino acid source, Spirulina adds 80% of your daily iron needs and 4 grams of protein in one tablespoon. Add it to smoothies or peppermint desserts.
Tahini
A sesame seed treat, this butter adds 8 grams of protein in 2 tablespoons.
Nutritional Yeast
The go to for adding a cheesy flavor to your dishes, nutritional yeast contains 8 grams of protein in 2 tablespoons. Add it to vegan pesto, soups, stews and as a cheesy topping.
With so many excellent plant-based protein sources, following a varied, nutrient dense plant-based diet won’t leave you weak!
Main Source: The Health Science Academy Sports Nutrition
