“Dude, Where Do You Get Your Protein?”

We’ve all heard the questions and comments: “Where do you get your protein?” “But bacon tho”, “You can’t get enough protein on a plant-based diet”. Believe it or not, Vegans and Vegetarians are still under fire from the protein hype, due to the common misconception that protein is only obtainable from animals, and some new vegans have questions. Discover how easy it is to get proteins from vegetables.

To carry out a healthy and balanced diet in all the senses is a very feasible reality for the vegan people. This balance comes together with the combination of nutrients, especially three macronutrients, one of them being Protein. Believe it or not, Vegans and Vegetarians are still under fire from the protein hype, due to the common misconception that protein is only obtainable from animals. Thankfully, this view is becoming increasingly outdated, but people still have questions about plant-based protein sources.

What’s protein?

Protein needs little to no introduction. You likely already know it as one of the three major macronutrients that make up your diet (the other two being fat and carbohydrates).

Pro·tein /ˈprōˌtēn/

noun

1. any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies.

So basically, protein is considered the building block of life and is found in every cell of the body. Proteins play a role in:

• Transporting molecules throughout the body
• Helping repair cells and make new ones
• Protecting the body from viruses and bacteria
• Promoting proper growth and development in children, teenagers, and pregnant women

Information from: Everyday Health

How much protein do I need?

The Academy of Nutrition and Dietetics recommend a daily protein intake of 0.8 grams of protein per kilo of body weight. About 60 grams of protein for a person who weighs 165 pounds. People aiming to build muscle, pregnant or nursing women, and older adults may need more protein consumption; consult with your health specialist.

Plant-based protein vs. Animal protein

Plant-based protein has been shown to be much more beneficial to the body than animal protein. This is because it also contains healthy combinations with carbohydrates, fiber, vitamins, and minerals, making it the “package deal” of foods.

Animal protein, on the other hand, lacks of fiber, is high in fat and cholesterol, which leads to poor digestive health, weight gain, and cardiovascular disease. Animal protein also comes with an increased cancer risk due to their higher proportions of essential amino acids which causes our bodies to produce higher levels of the hormone insulin-like growth factor, leading to cancer growth. One of the proteins found in dairy, casein, is also strongly linked to several types of cancer.

So as you can see, animals are not the best sources of protein. On the other hand, there are so many plant-based meats, milks and other foods derived from plants that are high in protein, incredibly delicious and so healthy that you will not even want to eat animals, eggs or milk.

“Where can I get my protein?”

There is protein in almost everything. For example, a boring bagel has 10 grams of protein, seriously, google it! Vegans and Vegetarians don’t need to worry about where they’re getting their protein or whether they’re getting enough because it can be found in every single whole plant food. Yep, that’s right; even those fruits and veggies you’re eating contain some grams of protein.

Grains and legumes are good sources of proteins of vegetable origin. Seitan, made with wheat gluten contains more protein per gram than beef and pork. The same happens with other foods rich in plant proteins such as tempeh and tofu.

Retrieved from: https://www.arespectfullife.com/2017/08/11/vegan-fit/

Types of plant-based protein:

1. Soy (in its different forms): Whole soy products are among the richest sources of protein in a plant-based diet. These are products also contain good levels of calcium and iron, which makes them healthful substitutes for dairy products. The protein content varies with how the soy is prepared:
   • Edamame beans (immature soybeans) can contain 8g of protein per ½ cup
   • Firm tofu (soybean curds) can contain about 10g of protein per ½ cup
   • Tempeh can contain about 15g of protein per ½ cup
2. Seitan: A complete protein made from mixing wheat gluten with various spices. The high gluten content means that it should be avoided by people with gluten intolerance.
3. Grains & Legumes:
   • Legumes: They can contain plenty of protein, fiber, and key nutrients, including iron and potassium, when cooked, they can contain 8g of protein per ½ cup.
   • Grains: are super versatile, some may contain around 7g per ½ cup.
   • Quinoa: Surprisingly enough, quinoa is a grain with high protein content, when cooked, it can contain 8g of protein per cup.
4. Nuts & Seeds:
   • Peanuts: They’re protein-rich, full of healthful fats, and may improve heart health. They contain around 20g of protein per ½ cup.
   • Almonds: They offer 16g of protein per ½ cup, and a good amount of vitamin E, which is great for the skin and eyes.
   • Walnuts: These offer about 15g of protein per ½ cup, and full of healthy fats & fiber.
   • Cashews: You’ll get roughly 18g of protein per ½ cup of cashews, as well as magnesium, potassium, iron, and zinc.

   • Chia seeds: These are a complete source of protein that contains 2g of protein per tablespoon, they’re also rich in fiber and heart-healthy with Omega-3 fatty acids.
   • Hemp seeds: Similarly to chia seeds, hemp seeds are a complete protein. They offer 5g of protein per tablespoon.
   • Nut butters are also rich in protein with 8g per tablespoon, depending on which nut butter.
5. Leafy greens: Many dark-colored, leafy greens. Eaten alone, these foods are not enough to meet daily protein requirements, but when combined with other protein-rich foods.
   • Broccoli: a single stalk of broccoli contains about 4g of protein
   • Spinach:
   • Kale offers 2g of protein per cup
6. Mushrooms: 5 medium mushrooms offer 3g of protein
7. Potatoes: A large potato offers 8g of protein per serving, they’re also high in other nutrients, such as potassium and vitamin C.
8. Spirulina: This is blue or green algae that contain about 8g of protein per 2 tablespoons. It is also rich in nutrients, such as iron, B vitamins like B12.
9. Bread: Ezekiel Bread is a nutrient-dense alternative to traditional bread that offers 4g of protein per slice. It is made from barley, wheat, lentils, millet, and spelt.

Information retrieved from Healthline