How to Get Enough Protein on a Plant-Based Diet
As the vegan revolution picks up speed in mainstream society, you might be wondering if all the hype about plant-based diets is true. After all, the claims seem almost too good to be true. Can going vegan really help me lower inflammation? Boost my immune system? Cure cancer?
Maybe you already stay away from certain animal products for reasons other than personal health – to protect the environment or prevent animal cruelty, to name a few. Whatever your motive, at some point you’re going to run into the question: can vegans actually get enough high-quality protein from a plant-based diet?
Even if a perfectly balanced diet isn’t the number one priority, sooner or later, we all have to face the fact that good nutrition is key to living a long and healthy life. The plant-based protein debate has stirred up some controversy, so we’re going to help shed some light and try to answer the important “What, Why, and How” questions. And hopefully you’ll end up with even more plant-based dishes on your plate.
Introducing the key players in the nutrition game: Macronutrients
Protein, carbohydrates, and fat. Think of it as the holy trinity of nutrients that the body needs, in large quantities, to function properly.
Carbs and fat on a vegan diet? No problem. In fact, most foods we consume are loaded with them. Healthy sources include grains and legumes, avocados, olive oil, nuts... You get the idea.
Protein, on the other hand, has a big reputation as the most important of all the macronutrients. For most of human history, we’ve been getting it from animal products. (Spoiler alert: most of those animals get their protein from plants).
Protein is made up of amino acids that’s responsible for keeping us strong and satisfied throughout the day. It helps maintain and repair tissues, muscles, and bones, and also makes hormones and enzymes. They call amino acids the building blocks of life, which is quite literally the case.
So, what happens when we don’t get enough of it?
Not to be dramatic, but a body that is deficient in protein will slowly start to... die.
The first symptoms will be weakness and fatigue. A decrease in muscle mass will affect balance and metabolism, while a lack of oxygen in the cells will lead to anemia.
Since all aspects of our physiology rely on proteins in some way or another, the body will gradually shut down, the eventual result being extreme malnutrition.
Well, how do I know if I’m getting enough protein?
Ironically, we don’t need as much protein as we think we do. Another misconception is that we only get protein from the obvious sources, when in fact, there are small amounts of protein in almost all plant foods.
The Recommended Dietary Allowance (RDA) of protein is only about 0.8 grams per kilogram of body weight. This, of course, is a minimum estimate and can fluctuate depending on your age, gender, activity level, and specific nutritional needs and goals.
For most people, a ballpark figure is somewhere around 50-70 grams of protein per day.
That being said, scientists at the 2015 Protein Summit in Washington D.C. agreed on one thing; the quantity of protein in our diets isn’t necessarily as important as the quality of the source. What is high-quality plant-bases protein? Well, plants that contain a variety of amino acids and nutrients like vitamins and minerals are among some of the best sources we can find. So, where do we find it in plants?
Beans & Legumes
Beans are a great source of protein, fiber, and B vitamins. 100 grams of chickpeas contains
19 grams of protein, while lentils have 26 grams of protein per 100 grams. Lentils are also high in fiber, potassium, iron, and manganese, making them some of the highest quality vegan protein out there.
2. Nuts & seeds
One cup of almonds has 30 grams of protein! This makes nut butters a great choice, while flaxseeds, hemp seeds, chia seeds, and pumpkin seeds are all great sources that can be added to meals in a variety of ways.
3. Soy products
Tofu gets a bad reputation from the carnivores, but the versatile product has been a staple in south Asian cooking for centuries. 100 grams of it contains 18 grams of protein, while its fermented cousin, tempeh, has 15 grams of protein per 84 grams. Tempeh also has the benefit of being high in calcium, iron, and probiotics.
4. Vegetables
Although you’ll need to eat a lot more greens to get the same caloric intake as a steak, some vegetables have surprisingly high quantities of protein! Broccoli, peas, asparagus, Brussel sprouts, and especially avocados are great sources of plant-based protein.
5. Grains
Yes, even one cup of pasta contains about 8 grams of protein. The same goes for quinoa, which is a whole grain that has about 3 to 4 times more nutrients than brown rice!
The takeaway
Thanks to scientific research, we know now that getting enough high-quality protein on a plant-based diet is entirely possible. Like any healthy diet, all it takes is a basic understanding of nutrition and access to a variety of whole foods. Luckily, we know what foods to eat on a plant-based diet to get a wide array of bioavailable amino acids and micronutrients.
High quality vegan protein? Check. Now you can stand your ground the next time someone asks you where you get yours!
Looking for a nutritious vegan meal-plan? Check out our recipes, or our products for a variety of delicious and balanced ready-made dishes!
