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Where do vegans get their protein?

Although I hate the term ‘vegan’ (and labels overall!), I suppose it is the simplest way to describe how we strive to eat.  I prefer to say ‘whole-food-lover’, but I need some time to coin that phrase!

The biggest question we get from people when they notice we don’t eat animal products is “But Where do you get your PROTEIN?”

Simple answer is:

  • We don’t need as much protein as you might think.  An optimal diet has 7-10% protein (from the WHO endorsed RDA – recommended dietary allowances).  On average, people consume around 17% protein – almost double the requirement.
  • Having too much protein – namely animal protein – in your diet can actually be a bad thing.  Studies show that when animal protein goes beyond 10%, it can actually ‘turn on’ cancer growth in your body.  Read The China Study – even just the first chapter will convince you!  Interestingly this reaction did not happen with plant protein.
  • Plants give us all the protein we could possibly want! As long as we’re eating a wide variety of whole, plant based foods and getting enough calories – we don’t have to worry about protein intake.  A few great sources of protein include: whole grains like quinoa, lentils, beans, nuts & seeds and veggies like broccoli.
  • With plant sources of protein, all you get is the good stuff — fibre, vitamins, minerals, healthy fats, etc – and none of the bad stuff — cholesterol, saturated fats.  What’s not to love about that?

Check out the infographic below for a handy-dandy reference! Thank you vega! 

Top Plant-Based Sources of Protein