What is a protein?
A protein is a molecule made of one or several long chains(s) of amino acids. Proteins are very well-known for being the structural components of body tissues, such as muscles. But proteins also function as enzymes, hormones and molecule transporters. Proteins are essential parts of our bodies and are very diverse. In fact, there are hundreds of thousands of different kinds of proteins. Proteins decay on a regular basis within our bodies and need to be replaced. To replace the loss, we must eat foods that contain protein. When the proteins we consume through foods are digested, a new supply of amino acid is created and our bodies use this new stock to replace the loss.
Where do vegans get protein?
Studies have shown that plants contain more than enough protein to meet the human body’s requirements.
“We now know that through enormously complex metabolic systems, the human body can derive all the essential amino acids from the natural variety of plant proteins that we encounter every day. It doesn't require eating higher quantities of plant protein or meticulously planning every meal.” The China Study - a national bestseller and most comprehensive study of nutrition ever conducted - written by T. Colin Campbell and Thomas M. Campbell, p. 31
Contrary to popular beliefs, plant-based proteins are not poorer in quality than animal-based proteins. Not only can we be perfectly healthy by eating a plant-based diet, but studies have even demonstrated the possibility of growing muscle mass only using plants as a protein source.
“Greater plant protein intake was closely linked to greater height and body weight. Body growth is linked to protein in general and both animal and plant proteins are effective! This means that individuals can achieve their genetic potential for growth and body size by consuming a plant-based diet.” The China Study, p.102
Furthermore, contrary to animal products that increase blood cholesterol, plant-based foods can help decrease it. Lower amounts of protein and fat in a diet, associated with the consumption of plant-based foods, have also been found to help people maintain a healthy body weight. Subjects eating a whole-food plant-based diet were found to be slimmer than those eating animal-based products, even when eating the same, or even more, total calories.
If plant-based proteins are so great, why do we believe so hard that they are poorer in quality than animal-based proteins? A big part of this belief comes from the fact that people in developing nations, who consume very low to no animal-based foods, are struggling with malnutrition. But malnutrition has nothing to do with the quality of proteins found in plants. It is the result of inadequate quantities of food consumed, as well as poor public health conditions.
How much protein should we eat?
You might think that switching to a plant-based vegan diet will drastically reduce the amount of protein consumed and put your health at risk. You might have heard that vegans need to rigorously plan their meals to eat a sufficient amount of protein. The truth is, our daily protein intake should not exceed 5-6% of our total calorie intake. Much lower than you thought? Not surprising. Medical authorities regularly increase the daily recommendations, letting us believe that our bodies need ridiculously high amounts of protein to function properly.
“Relative to total calorie intake, only 5-6% dietary protein is required to replace the protein regularly excreted by the body (as amino acids). About 9-10% protein, however, is the amount that has been recommended for the past fifty years to be assured that most people at least get their 5-6% requirement. (…) Almost all Americans exceed this 9-10% recommendation; we consume protein within the range of about 11-21 %, with an average of about 15-16%. The relatively few people consuming more than 21% protein mostly are those who "pump iron," recently joined by those on high-protein diets. It is extremely puzzling that these new government-sponsored 2002 FNB recommendations now say that we should be able to consume protein up to the extraordinary level of 35% as a means of minimizing chronic diseases like cancer and heart disease. This is an unbelievable travesty, considering the scientific evidence.” The China Study, p.308
Best sources of plant-based protein
Below is a list of plant-based foods that contain high amounts of protein.
For each food, the amount of protein is measured per 100 grams.
Chlorella: 58,54g
Spirulina: 57g
Soy Beans: 36g
Hemp Seeds: 31,56g
Peanuts: 26g
Kidney Beans: 24g
Almonds: 21g
Pumpkin seeds: 19 g
Chickpeas: 19g
Cashews: 18g
Flax seeds: 18g
Oats: 17g
Quinoa: 13g
Lentils: 9g
Tofu: 8g
Spinach: 2,9g
Broccoli: 2,8g
Lots of plant-based protein available. Thanks for sharing this information.
So many meat-eaters ask me if I get enough protein. It is like to them that meat is the only reliable source.
There are so many vegan body builders proving them wrong.
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