When you commit to the life-altering decision of going vegan, there are often many questions asked and these tend to come from well-meaning individuals. Questions like:
What will you eat?
How can you live without cheese?
Are you also going to stop eating avocados because it’s unethical?
But the most popular of all is:
How do you get your protein?
The reason that this question is asked is that:
- We are conditioned to believe that protein is the most important part of every meal and we need lots of it to be healthy, strong and satiated.
- Protein comes from meat and animal products so how can we possibly get it if we don’t eat them anymore?
Now, thanks to the rising popularity of veganism and the information now readily available, people are more open-minded when it comes to plant-based eating and many vegans don’t have to endure the stigma that once plagued our ancestors. However, many are still fixated on protein. In the fitness world, it’s all about protein shakes and protein balls and lean protein with every meal to lose fat and gain muscle. Then there is protein’s ‘nemesis,’ otherwise known as ‘carbs’ and apparently these must be avoided or limited at all costs if you want to lose weight and keep blood sugars steady. The truth is, there is so much misinformation and constantly changing advice that it can all be very confusing! But when it comes to publicity; protein has it all. And it’s not surprising considering meat is a complete protein (meaning that it contains all 20 essential amino acids) and as we know, the meat industry is big business indeed. They have the power and the financial backing to promote their products so it shouldn’t come as a shock that they have pushed the protein-meat agenda for decades.
But what if I told you that there are many plant-based sources that are high in protein and will adequately provide you with sufficient levels? Did you know that soy products such as tofu, edamame beans and tempeh are complete proteins? Like meat, they contain all 20 essential amino acids that the body needs. Another complete protein is quinoa: a perfect accompaniment to curries, salads and even soups! You can even make quinoa porridge and eat this instead of traditional oats if you feel that you need an added protein hit- it’s a very versatile seed. And speaking of seeds…hemp seeds are my new favourite snack! They too contain all 20 amino acids and they are perfect to mix into this overnight oats recipe or roast as a tasty snack.
Many other plant foods are also high in protein but they aren’t complete proteins. This means that you need to eat a range of these foods for your body to receive all essential amino acids. In fact, your body actually produces eleven amino acids on its own so there are only nine that you need to be getting from the food you eat. This can very easily be achieved by eating a varied, balanced diet full of things like seitan (mock meat made from gluten), lentils, chickpeas and beans, peas, nuts, nut butter, seeds and tahini. By eating a variety of these throughout the week, you will create a full protein spectrum in your body and have all the amino acids you need. But how much daily protein do we need? A general guide is 0.8g of protein for 1kg of body weight. This averages out to about 56g for men and 46g for women. If you are quite active you will need to consume more.
Let’s now compare this to the food we eat. Seitan, which is mock meat made from gluten is incredibly high in protein. It has 25g per 100g serving. This means that with one serving for lunch or dinner, a woman has already consumed over half of the protein needed for the day. Tofu, tempeh or edamame is another incredible source of protein not only because it contains all essential amino acids but it also contains good levels of iron and calcium. A 100g serving will provide 10-19g of protein. Similarly, lentils and beans provide around 15g-18g of protein per cooked cup and it has been proven that a diet rich in beans helps control blood sugar, lowers cholesterol and blood pressure and can decrease belly fat. Who would have thought that the humble bean could do so much?
I must admit, I didn’t eat a lot of beans growing up and I have always failed to understand the British public’s obsession with baked beans on toast (something that my husband could happily eat every day!) However, I have really found my love for beans since becoming vegan and realising how important they are for our health. I make delicious chilli, eat a variety of beans in salads, always include them in my Mexican recipes such as my pulled jackfruit, blend them into soups (such a good way to thicken soup!) and even make hummus, which is super quick and easy and tastes so much better than what you can buy in the supermarket. It’s very easy to fall in love with a particular bean (for me it’s black beans and chickpeas) but it’s so important to eat a variety so your body can experience all the benefits! It certainly gives a whole new meaning to the expression ‘full of beans.’ 😜
Why do we need protein?
Protein is incredibly important because it’s responsible for the growth and repair of cells in the body. It also provides energy. Because it is talked about so often and people are so worried about making sure that they get enough, it turns out that many of us are actually getting 70% more protein a day than we need and this includes vegans! However, there is another nutrient that so many are deficient in and that’s fibre. It turns out that 97% of Americans aren’t getting enough in their diets and most people only get half the fibre they need. Why? Because so many people don’t eat enough fruit and vegetables. This is because the standard Western diet tends to favour protein over fibre. When can you last recall hearing about the importance of fibre on TV or in books or other media outlets? When can you last recall a personal trainer talk about fibre rather than protein?
Fibre is incredibly important because it helps prevent obesity, cancer, cardiovascular disease, high cholesterol and high blood pressure. It also feeds gut bacteria, leading to a healthier gut microbiome, which in turn can help prevent and manage autoimmune diseases and improve general immunity and health. Fibre is only found in plants and because a vast majority of people living in the Western world don’t eat enough fruit and vegetables, they are deficient. But there is a simple answer! Many of the plant-based foods that are high in protein are also high in fibre such as lentils, chickpeas, beans, nuts and seeds. When you are vegan, getting enough fibre isn’t a problem as all you eat is plants, but the good news is, these same foods can provide adequate protein in the diet too! You get a ‘two for one deal’ when it comes to nutrition and unlike meat and animal products, plants don’t contain saturated fats. This is why many people tend to lose weight when they switch to a vegan diet even though the amount of food they eat doesn’t change; it’s because the foods they consume are far lower in calories but higher in fibre which keeps them feeling full and satisfied. Now, that sounds like a pretty good deal to me! 👍
So the next time someone asks you, ‘Where do you get your protein?’ You should ask them right back: ‘Where do you get your fibre?’ 🤷🏻♀️
If you would like to share your thoughts on this subject, I would love to hear from you! Please leave a comment below or SUBSCRIBE via email so you never miss a blog post or delicious recipe again! 😀