where do you get your protein!?

I am relatively new to veganism, exploring this helpful and healthful dietary option for my husband's chronic health issues. For those of you who are unfamiliar, veganism may be defined as the following:

"The practice of abstaining from the use of all animal products, particularly in diet. A vegan diet may include all whole grains, vegetables, fruit, legumes, nuts and seeds."

Before delving into veganism, I had heard plenty about the big vegan protein debate, but never thought it was still so prevalent today. Many meat-lovers are passionate about their beliefs on nutrition, but especially protein intake. I've seen the cartoons and jokes but didn't realize how widespread this misinformation is.

From a young age we are taught: meat has protein, cow's milk has calcium and oranges have Vitamin C. Period.
But does that mean those things are the best sources for those nutrients? Is that really the whole story? Few nutrients in our modern diet have been as misunderstood and misrepresented as protein. Historically, humans only ate small portions of meat and that only occurred once or twice a week. So where did humans got their protein back then? Whole grains, vegetables, fruit, legumes, nuts and seeds. In reality, meat is simply not the best protein source, protein is not the most important nutrient in our diet and a vegetarian/vegan diet can have more than enough protein to sustain a healthy lifestyle. If that just rocked your world, please read on....

Lets start with how much protein is really enough vs. how much you may be getting. Our protein needs do depend on our age, size and activity level, but the standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight (in pounds) by .37. This is the number of grams of protein that should be the daily minimum. So a person weighing 150 lbs. should eat about 55 grams of protein per day, a 200-pound person should get 74 grams and so on. With how much protein is available in a varied diet, it's not difficult to achieve the minimum amount of protein. 

Proven Facts About Meat & Protein:

1. Excess protein is very harmful. As with anything, too much of even a good thing can be very bad. Protein surplus can cause weight gain, severe dehydration, kidney and intestinal problems and is linked with shorter life expectancy, increased cancer and heart disease risk, widespread obesity and diabetes, osteoporosis, kidney stress and poor digestion.

"A diet in which protein makes up more than 30-35% of your caloric intake causes a buildup of toxic ketones. Ketogenic diets thrust the kidneys into overdrive." - Source

2. A varied vegan diet provides enough protein. A lot of misconception here can come from unhealthy or lackadaisical vegetarians/vegans who fill their diet with carbs. The key to any healthy diet is fresh variation.

"...In 1839 until the present day, we have virtually revered this nutrient [protein] and as a result have made sure that our more general thoughts about nutrition and health had to fit this paradigm. This was especially true when protein was considered--and still is considered by many--to be mostly found in animal-based foods. In the early years, protein meant meat and meat meant protein. Thus, much of the reverence for protein really was a reverence for meat." - Source

 "Soybeans, quinoa and spinach have higher quantities (and more complete quality) of essential amino acids when compared to meat." - Source 

3. Meat offers zero fiber, micronutrients or phytonutrients. This means that meat moves very slowly through the digestive system, taking about 4-7 days to exit the body, during which time it is essentially putrefying, building up and becoming toxic. All whole plant foods are rich in colon-cleansing fiber.

4. Animal foods force the digestive system to produce hydrochloric acid. HCL strips the body of calcium and is only necessary to break down meat; so vegans and vegetarians naturally produce less, therefore, allowing them to more readily absorb and retain calcium.

5. Animal protein is not superior to complete protein from more than one plant source – they give the same result in different ways. Again, the key here is variation.

"As long as you are eating from a variety of nutrient-rich foods, all ten amino acids will be present in your diet. Protein deficiency does not exist among vegan vegetarians; in fact tests continue to show they are healthier and live longer." - Source

"Animal protein is typically high in protein, but also saturated fat, phosphorus, sulfurous acids, uric acid and nitrogen." - Source

It's easy to assume that without meat, a vegan diet might be lacking in protein or other essential nutrients. But when it comes down to it, as long as you have enough variety, meat is actually what's lacking in protein and nutritional value.
 

Meat & Dairy V.S. Plant-Based Protein Sources:

Meat & Dairy Protein Sources v.s. Plant-based Protein Sources

Think of it this way: things like Pistachios, Almonds, Pine Nuts, Walnuts and Pumpkin seeds all have over 5 grams of protein per ounce. Brussels Sprouts, Lima Beans, Peas, Navy Beans, Black Beans, Spinach, Broccoli, Artichokes, Mushrooms and Potatoes all have over 4 grams per serving. So imagine just these few examples, combined 3 times per day with other vegetables that have 2-3 grams of protein, PLUS any other fruits, grains, nuts and pastas you may eat throughout the day and what do you get? Sufficient amounts of daily protein!

If you're not convinced or overwhelmed with facts yet, keep in mind that protein is (again) NOT the most important part of any diet. Basic principle of any diet should be variety, balance and moderation. The bottom line here is that meat does not contain any necessary nutrients that a diverse plant-based diet lacks. Humans can achieve healthy diets as vegans, herbivores or omnivores, but not carnivores.

Vegan Food Pyramid

With how much I've researched nutrition over the past few years, it's easy to forget that not everyone cares. Had Dave not been battling serious health issues, it's doubtful that we would have bothered to commit to a vegan diet. It's doubtful I would have thought as much about where and how I'm getting all my nutrients or how food is effecting my body and it's doubtful I would have written this post. "Where do you get your protein?" is an honest question I had asked myself before, so I never mind explaining it. What I DO mind is anyone having their healthy dietary choices scrutinized or criticized. 

Though I'd like to be, I am not a nutritionist and I don't claim to know what's best for everyone's health or diet. I also don't know if I/we will be vegan forever (especially with how much I love a good cheese.) If anything, I hope to help break the repetitious cycle of this question and assure everyone that, yes, I am getting enough protein. :)

Namaste!


Learn more about vegan/vegetarian protein sources here or info on other important vegan nutrients here.