The question of how vegetarians get enough protein is asked all of the time. Sometimes a person will think of a vegetarian as someone who is practically malnourished and worry that they aren’t getting enough protein. Many vegetarians worry if they are getting enough protein.
What Is Protein?
Protein is made up of amino acids. Our bodies can make some of these amino acids and they are called nonessential amino acids.
The amino acids that the body cannot make itself are called essential. Americans think they need to eat a ton of protein when they don’t and eat more than they need and much more than is healthy.
As a vegetarian, the concern is not eating too much, it’s eating too little. When protein is talked about most, it is in the form of protein from animal foods such as beef, pork, poultry, milk, and other dairy products.
Eating too much protein doesn’t really help a person since protein cannot be stored in the body. Excess protein is eliminated from the body, and this can cause stress for the kidneys, especially as we age.
As a vegetarian, the concern is not eating too much, it’s eating too little. When protein is talked about most, it is in the form of protein from animal foods such as beef, pork, poultry, milk, and other dairy products.
Eating too much protein doesn’t really help a person since protein cannot be stored in the body. Excess protein is eliminated from the body, and this can cause stress for the kidneys, especially as we age.
Eating too much protein has been shown to increase the loss of calcium through the urine.
This calcium that is lost is coming from the bones, so too much protein can increase the risk of osteoporosis. Which is ironic since milk is very high in protein, which means drinking too much milk can increase the risk of osteoporosis.
The recommended daily allowance (RDA) for protein is .8 grams per kg of body weight or approximately .365 grams of protein per pound of weight. A 160-pound person would need 58.4 grams of protein per day (160 pounds x .365 grams or 72.7 kg x .8 grams = 58.1 grams per day).
This calcium that is lost is coming from the bones, so too much protein can increase the risk of osteoporosis. Which is ironic since milk is very high in protein, which means drinking too much milk can increase the risk of osteoporosis.
The recommended daily allowance (RDA) for protein is .8 grams per kg of body weight or approximately .365 grams of protein per pound of weight. A 160-pound person would need 58.4 grams of protein per day (160 pounds x .365 grams or 72.7 kg x .8 grams = 58.1 grams per day).
Vegan Bodybuilders
Bodybuilders that are vegan or eat a whole food plant based diet realize that they do not need excess protein. In fact, many of these bodybuilders continue to train and win bodybuilding contests without excess protein, and without drinking protein shakes.
Bodybuilders like Robert Cheeke, the author of the book Shred It!, eats a plant-based whole food diet and gets plenty of protein in their daily diet by prescribing to a macronutrient ratio of 75% carbohydrates, and 15% fat and protein.
By eating plenty of plant based foods, everyone can get plenty of protein.
It is another one of the many plant-based myths that we cannot get enough protein on a vegan or whole food plant-based diet.
For years it was said that in order for a vegetarian to get enough protein, they had to combine certain foods at the same meal in order to get enough of the complete proteins.
Protein from Plant Foods
It is another one of the many plant-based myths that we cannot get enough protein on a vegan or whole food plant-based diet.
For years it was said that in order for a vegetarian to get enough protein, they had to combine certain foods at the same meal in order to get enough of the complete proteins.
In a 1997 paper, the American Dietetic Association (ADA) wrote that the conscious combining of different foods at the same meal was unnecessary and that consumption of various amino acids over the course of a day is just fine [2].
Another myth with proteins from plant food is that they are not considered a complete protein. A complete protein is when all 10 essential amino acids are present in that food. That is why it was said that vegetarians should combine foods.
In reality, all plant foods contain all essential amino acids.
For example, beans have more of certain essential amino acids and less of others and brown rice would have more of certain essential amino acids, by combining or eating them together, you are then eating a meal with a high quality complete protein.
One of the best plant foods with all of the essential amino acids is quinoa. Quinoa is a technically not a grain though many call it a grain since it is a great substitute for grains and rice. It is actually the seed of the goosefoot plant.
Another myth with proteins from plant food is that they are not considered a complete protein. A complete protein is when all 10 essential amino acids are present in that food. That is why it was said that vegetarians should combine foods.
In reality, all plant foods contain all essential amino acids.
For example, beans have more of certain essential amino acids and less of others and brown rice would have more of certain essential amino acids, by combining or eating them together, you are then eating a meal with a high quality complete protein.
One of the best plant foods with all of the essential amino acids is quinoa. Quinoa is a technically not a grain though many call it a grain since it is a great substitute for grains and rice. It is actually the seed of the goosefoot plant.
Quinoa has more protein than any other plant food, twice the protein of rice and five times that of corn.
Lists of plant foods that are high in protein include beans of all kinds. Garbanzo beans, white beans, pinto beans, black beans, kidney and navy beans.
Lists of plant foods that are high in protein include beans of all kinds. Garbanzo beans, white beans, pinto beans, black beans, kidney and navy beans.
Legumes like lentils and peas. There is no need to worry about beans being hard to digest, or worry about the phytic acid in beans. If you make your own beans, soaking them first overnight makes them easier to digest, and phytic acid is actually healthy.
Whole grains like barley, brown rice, buckwheat, oatmeal, popcorn, wild rice, millet bread, and whole wheat bread. Seeds and nuts are also good sources.
Combining foods could be beans on a whole-wheat tortilla shell, chili with cornbread, black beans and rice,lentil stew with quinoa and hummus (garbanzo beans) on pita bread or a tortilla, hummus comes in all kind of healthy flavors, like garlic hummus.
Whole grains like barley, brown rice, buckwheat, oatmeal, popcorn, wild rice, millet bread, and whole wheat bread. Seeds and nuts are also good sources.
Combining foods could be beans on a whole-wheat tortilla shell, chili with cornbread, black beans and rice,lentil stew with quinoa and hummus (garbanzo beans) on pita bread or a tortilla, hummus comes in all kind of healthy flavors, like garlic hummus.
Good Sources of Plant-Based Protein
There are many plant foods that have a good amount of protein including:
Beans (1/2 cup):
- Lentils: 8.9 grams
- Kidney Beans: 7.7 g
- Black Beans: 7.6 g
- Chickpeas: 7.2 g
- Tempeh: 15.4 grams
- Firm Tofu: 10.2 g
- Edamame: 8.4 g
- Soy Milk (1 cup): 9.2 g
- Green Peas, cooked (1 cup): 8.2 grams
- Brussels Sprouts (1 cup): 5.7 g
- Spinach, cooked (1 cup): 5.3 g
- Baked Potato (1 medium): 4.3 g
- Avocado (1 medium): 4 g
- Broccoli (1 cup): 3.6 g
- Mushrooms, cooked (1 cup): 3.4 g
- Seitan (3 oz): 31 grams
- Amaranth (1 cup): 9.3 g
- Quinoa (1 cup): 8.1 g
- Whole Wheat Pasta (1 cup): 7.5 g
- Whole Wheat Bread (2 slice): 7.3 g
- Oatmeal, boiled (1 cup): 5.9 g
- Brown Rice (1 cup): 4.3 g
- Dry Roasted Peanuts: 8.65 grams
- Hemp Seeds: 9.9 g
- Roasted Pumpkin Seeds: 8.8 g
- Almonds: 7.6 g
- Chia Seeds: 6.6 g
There are some cereals that also have a good amount of protein that makes for a good plant-based breakfast.
- Ezekiel cereals like Golden Flax and sprouted grain cereal have 8 grams of protein per half cup.
- Uncle Sam toasted whole wheat berry flakes have 7 g per 3/4 cup.
- Nut milk made of almonds, hemp seed or soybeans also have a good amount of protein.
Soy Protein
Soy is a complete protein. Soy is comparable to the protein in meat. We are able to digest 92% of the protein from meat and 91% from soy [1]. One cup of mature soybeans cooked has 17 grams of protein, all essential amino acids.
Other soy products would include tofu and TVP (textured vegetable protein), which is dried soy flour. Boiled baby soybeans are also known as edamame and very tasty as a snack or adding to salads.
Other soy products would include tofu and TVP (textured vegetable protein), which is dried soy flour. Boiled baby soybeans are also known as edamame and very tasty as a snack or adding to salads.
Though TVP is not overly healthy as it is a protein isolate, which means it is not a while food, many vegans eat it without problems.
Conclusion
A balanced vegetarian, vegan or whole food plant based diet will give you the right amount of protein and without the saturated fat that goes along with animal protein.
If you are still concerned about the amount of protein you get, just eat more of the plant based foods that are high in protein. If you are still concerned, you can have vegan protein powders that are made of rice, pea or hemp or a combination of the three ingredients.
About the Author
Sam Montana is a certified Food Over Medicine instructor from the Wellness Forum Health Center and certified in optimal nutrition from the Harvard T.H. Chan School of Public Health.
Copyright © 2009-2018 Sam Montana
Resources:
About the Author
Sam Montana is a certified Food Over Medicine instructor from the Wellness Forum Health Center and certified in optimal nutrition from the Harvard T.H. Chan School of Public Health.
Copyright © 2009-2018 Sam Montana
Resources:
[2] The Dietitians Guide to Vegetarian Diets 2nd Edition, Virginia Messina, Reed Mangles, Mark Messina. ISBN 0-7637-3241-9
