The number 1 question asked to vegans is: “Where do vegans get their protein? It’s understandable that people don’t know this, so we teach with compassion. After all, we were there without knowledge before we became vegan. This is just one chart that had over 3,300 shares on the FB page, which goes to show you how important this topic is to people.
“With the traditional Western diet, the average American consumes about double the protein her or his body needs. Additionally, the main sources of protein consumed tend to be animal products, which are also high in fat and saturated fat. Most individuals are surprised to learn that protein needs are actually much less than what they have been consuming. The Recommended Dietary Allowance (RDA) for protein for the average adult is 0.8 grams per kilogram of body weight .2 To find out your average individual need, simply perform the following calculation: Body weight (in pounds) x0.36 = recommended protein intake (in grams).” (Around over 46 grams for women and 56 grams for men.) Ask your doctor.
When it comes to protein, evidence shows that more isn’t actually better. A long-term study published in 2014 found that diets rich in animal protein are linked to a fivefold increase in risk of death from diabetes and a fourfold increase in risk of death from cancer—risk factors that are comparable to smoking. And for the first time, the Dietary Guidelines for Americans now urge certain groups of Americans—namely men and teenage boys—to reduce their overall consumption of high-protein foods, like meat and eggs, to improve their health.
So what makes high-protein diets so dangerous? Part of the reason may be that high-protein foods, like meat, dairy products, and eggs, are also rich in fat, saturated fat, and cholesterol.
A healthful plant-based diet, on the other hand, easily provides all the protein our bodies need, without any of the health risks. All foods, including fruits and vegetables, contain protein, while certain plant-based foods, like whole grains, beans, nuts, lentils, tofu, and quinoa pack an extra protein punch.
So worrying about protein isn’t necessary—a recent study even found that 90 percent of the world’s countries and territories exceed protein requirements.
The real deficiencies in the standard American diet? Nine in 10 Americans don’t eat enough vegetables, while a whopping 97 percent of us fail to meet daily recommendations for fiber—a nutrient that can help control weight, lower cholesterol, and even fight off cancer. “
The protein myth is one of many topics that Marta Zaraska tackles in her book Meathooked—an exploration of our cultural addiction to meat. As Ms. Zaraska explains, “it’s extremely hard to succumb to [protein deficiency] in the West unless you are truly starving, an AIDS patient, or a drug addict.” Most of us, she explains, only need 0.8 grams of protein per kilogram of body weight each day—that’s about 50 grams for someone who weighs 150 pounds—which most people achieve easily.
But you wouldn’t know that if you get your nutrition advice from the headlines—which constantly push high-protein diets. In spite of the fact that we now eat more meat than ever—about 125 pounds per person every year—and collectively consume more than one million chickens per hour, we still strive for more protein. The more, the better.
But when it comes to protein, evidence shows that more isn’t actually better. A long-term study published in 2014 found that diets rich in animal protein are linked to a fivefold increase in risk of death from diabetes and a fourfold increase in risk of death from cancer—risk factors that are comparable to smoking. And for the first time, the Dietary Guidelines for Americans now urge certain groups of Americans—namely men and teenage boys—to reduce their overall consumption of high-protein foods, like meat and eggs, to improve their health.
So what makes high-protein diets so dangerous? Part of the reason may be that high-protein foods, like meat, dairy products, and eggs, are also rich in fat, saturated fat, and cholesterol.
A healthful plant-based diet, on the other hand, easily provides all the protein our bodies need, without any of the health risks. All foods, including fruits and vegetables, contain protein, while certain plant-based foods, like whole grains, beans, nuts, lentils, tofu, and quinoa pack an extra protein punch.
So while worrying about protein isn’t necessary, it’s still a critical nutrient you must get your recommended daily for vegans —
a recent study even found that 90 percent of the world’s countries and territories exceed protein requirements.
The real deficiencies in the standard American diet? Nine in 10 Americans don’t eat enough vegetables, while a whopping 97 percent of us fail to meet daily recommendations for fiber—a nutrient that can help control weight, lower cholesterol, and even fight off cancer. A recent study published in The Journal of Gerontology even found that fiber may be the key to successful aging.” Source/Credit: @Physician’s Committee For Responsible Medicine
Physicians Committee for Responsible Medicine —
Also, check out Dr. Garth Davis’ book called “Proteinacholic”. He’s a vegan that was a proteinaholic- he used to push protein on his patients, protein was his drug. He soon discovered that Protein is not the key to weight loss – it is actually one of the biggest factors behind the obesity epidemic. (He’s a leader in the field of bariatric surgery) Animal protein is not the healthiest food we can eat – it is strongly associated with diabetes, hypertension, heart disease, Alzheimer’s, and cancer.
Carbs are not the enemy- they are a source of energy, and are staples in the diets of the longest – living peoples in the world.”
The importance of protein: you can lose weight and gain muscle, it is critical for energy and carrying oxygen, it affects your organs, muscles bones, skin, teeth and hair. If your overweight, vegan protein is the key to weight loss on a plant-based diet. I love sprinkling pumpkin or sunflower seeds on almost every dish for an added boost. There are so many ways to incorporate more protein, tofu scrambles every morning, soft tofu in your protein shakes. Tofu is one of the best sources of protein. Edamane makes a great snack to get to your recommended daily allowance. If you don’t tolerate tofu, there are so many other sources. Connect with a nutritionist or doctor for more information. I can recommend a Vegan Nutritionist that I am currently working with if you’re interested.
On Dr. Garth Davis’ book, “Proteinaholic”, I highly recommend getting his book. If you are reading this, I will gift you one, just comment below!
This site does not give medical advice, you must always consult with a vegan doctor.
