Protein in the Vegan Diet
It is easy for a vegan diet to meet recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day.
Some Americans are obsessed with protein. Vegans are bombarded with questions about where they get their protein. Athletes used to eat thick steaks before competition because they thought it would improve their performance. Protein supplements are sold at health food stores. This concern about protein is misplaced. Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. Only about one calorie out of every 10 we take in needs to come from protein. Vegan athletes, especially in the early stages of training, may have higher protein needs than vegans who exercise moderately or who are not active. Vegan athletes’ protein needs can range from 0.36 to 0.86 grams of protein per pound . Protein supplements are not needed to achieve even the highest level of protein intake.
How much protein do we need? The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh) 1. This recommendation includes a generous safety factor for most people. When we make a few adjustments to account for some plant proteins being digested somewhat differently from animal proteins and for the amino acid mix in some plant proteins, we arrive at a level of 0.9 gram of protein per kilogram body weight (0.41 grams per pound). If we do a few calculations we see that the protein recommendation for vegans amounts to close to 10% of calories coming from protein. [For example, a vegan male weighing 174 pounds could have a calorie requirement of 2,600 calories. His protein needs are calculated as 174 pounds x 0.41 g/pound = 71 grams of protein. 71 grams of protein x 4 calories/gram of protein = 284 calories from protein. 284 divided by 2,600 calories = 10.9% of calories from protein.] If we look at what vegans are eating, we find that, typically, between 10-12% of calories come from protein 3. This contrasts with the protein intake of non-vegetarians, which is close to 14-18% of calories.
Recipes Included Inside...
Understanding Protein.
Top Vegan Sources of Protein.
1. Seitan – 75g per 100g.
2. Lentils – 26g per 100g.
3. Peanut Butter – 25g per 100g.
4. Hemp Seed – 23g per 100g.
5. Black Beans – 21g per 100g.
6. Almonds – 21g per 100g.
7. Sunflower Seeds – 21g per 100g.
8. Tempeh – 19g per 100g.
9. Quinoa – 14g per 100g.
10. Eggs – 13g per 100g.
11. Cottage Cheese – 11g per 100g
12. Edamame – 11g per 100g.
13. Greek Yogurt – 10g per 100g.
14. Tofu – 8g per 100g.
15. Hummus – 8g per 100g.
16. Kale – 4.3g per 100g.
17. Milk and Soy Milk – 3.3g per 100g.
18. Spinach – 2.9g per 100g.
20. Avocado – 2g per 100g.
