When you consider going to a vegan diet, maybe you wonder how to get proteins for a vegan diet.There is a protein belief that we need to consume lots of animal protein to build muscle and get stronger. Otherwise, you get sick and weaker.
Truth is the myth is completely false.
You maybe think you can not get enough protein from a plant-based diet. In fact, you have no problem with protein. In fact, average Americans consume twice as much protein as necessary.
Why do you need protein?
Protein is in your nail, muscle, hair, and, skin. Protein is everywhere in your body. When you intake protein from food, it is broken down to amino acids. DNA in your cell use amino acids as building components to produce enzymes and hormones. Protein is also used to build and repair tissues.
Can you get enough protein in a vegan diet?
YES! absolutely yes!
If you are living in a country where you can get sufficient calorie, you hardly find people with protein deficiency. You can get enough protein without eating meat, fish, egg, and dairy. The fact is we are consuming protein more than we need. For example, the average American is consuming a double amount of protein comparing to what we really need.
Recommendation for protein per day is
46g for woman
and 54g for man.
It is very easy to meet the requirement with a vegan diet.
I will show you how it is easy to get protein on a vegan diet. If you eat only one kind of plant food as much as 2000cal, do you think how much protein you get?
For example, if you eat 2000 cal with only broccoli, you will get 146g protein. Lentils, 157g protein.
- Corn, 79g protein.
- Oatmeal, 62g protein.
- Carrots, 49g protein.
- Blueberries, 48g protein.
- Brown rice, 43g protein.
- Skinless potato, 42g protein.
It is super easy, isn’t’ it??
I am not showing the list to recommend you only eating one kind of food. But, I want to help you understand you can get protein easily from a vegan diet.
Protein deficiency is not your concern.
Can a vegan get enough essential amino acids?
When you eat food, protein in the food is broken down to Amino acids. Amino acids are component blocks of protein.
There is a type of amino acid that your body can not produce. So, you need to get them from food. They are called “essential amino acids”. Contrarily, non-essential acids can be produced by your body.
So, where you get essential amino acids?
You can get enough essential amino acids from a plant-based diet without eating meat.
If you are getting enough calories from a vegan diet, you get enough amino acid for your healthy body.
Too much animal protein makes you sick.
- A study showed that people eating more animal protein than necessary have a higher risk of death from chronic disease than people who consume less meat protein. It showed a 23 times higher death risk from diabetes and 5 times higher death risk from cancer.
- Also, people who consume mainly meat protein have a 36% higher risk of have fatty liver disease than the least meat protein consuming people.
- Too much animal protein is also hurt your bone health. According to research, animal protein from meat and egg decreases mineral content and density in a bone.
- Another study over 20 years with 2441 middle age man showed 49% increased risk of heart failure with a group of the most dairy protein consumption.
- A recent study revealed that animal protein-rich diet leads to an early death.
- Some studies found animal protein-rich diet linked to osteoporosis, cancer, and heart disease.
- Animal protein increases the chance of diabetes.
People’s collective consciousness has believed that animal meat is necessary for protein supply for the human body. But, it will end soon because now people can easily get information and know the fact. We don’t need to blindly believe what others believe. By knowing the truth, we can decide on our own.
Plant protein improves your health.
- Plant protein diet is the best for fat management. A study showed the fact. A group of overweight people started a vegan diet. A plant-based diet could reduce body fat greater than the control group.
- Plant protein increases mortality.
- Plant-based protein prevents heart failure.
Where you get protein in a vegan diet?
It almost impossible to be protein deficiency unless you are extremely hungry, an HIV patient, or a drug junkie. It is very easy to get 50g protein each day. A recent study showed people in almost 90% of the world’s countries are eating more than protein requirements.
You can get enough protein from a plant-based diet with beans, grains, leafy green vegetables, fruits, nuts, etc.
Do you know Arnold Schwarzenegger became a vegetarian?
Arnold Schwarzenegger says,
“Luckily we know that you can get your protein source from many ways, you can get it through vegetables if you are a vegetarian. I have seen many body builders that are vegetarian and they get strong and healthy.”
Arnold Schwarzenegger has been eating lots of meat because he loved eating meat. Now, he is a vegetarian for a better Earth environment. If the legendary muscle man, Arnold Schwarzenegger can become vegetarian, everyone can be a vegetarian or vegan.
So, from which plant foods you can get protein?
You can get protein from any plant food. But, off course there are foods which contain more protein than others.
Soybean contains all essential amino acid. In Japan, we call soybean as “meat from the farm”. From soybean, you can make Soy milk, Tofu, Nattou (fermented soybean), Miso, Soy yogurt, etc. If you pick soybean when it is still young and green, it is called Edamame. In Japan, we boil and eat a lot f them in summer. Very tasty.
Any kind of beans is packed with rich protein. Lentils are my favorite. Lentils give a great taste to a soup. If you cook with curry, you can’t stop eating because it’s so tasty. A cup of lentils (240mg) can give you 50% of the fiber you need per day. The type of fiber help to grow good bacteria in your colon.
If you eat peas when it is still green, it will help you to get protein and other kinds of nutrients. One cup of green peas contains protein of more than one cup of milk. It is also rich in fiber, vitamins, and minerals.
Quinoa, oatmeal, and nuts are also rich in protein. You can get protein from green vegetable and fruits, too.
Some plant food contains more protein, others contain more mineral and vitamins, or antioxidants. So, by enjoying a variety of plant food, you are getting not only protein but also other rich nutrients.