"So where do you get protein if you don't eat meat?
Aren't you worried you are not having enough protein?"
Those are common questions, myself, and I'm sure every plant based diet consumer, gets about the lack of protein in their diet. From the words of Charlotte Gerson, a lifetime plant based eater who just turned 92 years old: “Think about the biggest animals in the world, they are vegetarian…Where do the cows get their protein? From the grass maybe?..."
I understand this is a sticky subject to talk about since everyone seems to have a strong opinion on the matter. Ive been interested in this subject for quite some time now and trying to put together the right amount of information seemed like a unbearable task until I came up with this writing from Ryan Lum, so I won't take credit for it and just extract my favourite parts.
"First, the concept that dietary protein is gained only from eating animal products is a very straightforward myth to debunk. Protein is found in ALL plant foods! This may come as a shock to many people, but it’s a scientific fact. 20% to 40% of the calories in beans, broccoli, and spinach come from protein, rivaling the percentages of calories from protein in most types of meat. Even fruits like peaches and avocados derive approximately 7% of their calories from protein, while strawberries and oranges provide 8% to 9% protein content.
The World Health Organization recommends that we get 5% of our calories from protein, with pregnant women needing slightly more at 6%.
Considering that raw fruits and vegetables average between 5% and 15% protein content, and cooked beans and legumes boast 18% to 30% protein content, even the strictest vegans will easily consume ample protein when eating enough food to meet their daily caloric needs. The average American gets about 16% of his calories from protein, more than three times the amount recommended by the World Health Organization. Sadly, though, you can have “too much of a good thing” when it comes to protein. Excess protein consumption leads to a number of health problems, some of them very serious in nature.
Excess protein creates an acidifying effect on the bloodstream, which then causes the kidneys to pull alkalising minerals — such as calcium — from the body, in turn causing bones to weaken.
It’s all about choosing the right kind of protein that can help you build and sustain muscle. The best protein comes from whole food, alkaline-forming sources, such as lean, plant-based protein — found in sprouted nuts, seeds. Not only will you be getting complete proteins, but plant-based proteins are rich in antioxidants which help to reduce the inflammation caused by exercise, helping you to recover faster from your training."
To finalise this debate here are a bunch of yummy vegan high protein sources, wanna give them a try?
While it tastes like a grain, quinoa is actually a seed. This gluten-free alternative is not only higher in amino acids than many grains, but it also contains essential fatty acids.
Seaweed, kelp, and other algae like chlorella or spirulina.
Not only is hemp seed a complete protein, it's also rich in omega-3s. Adding hemp seeds to salads and smoothies is a great way to increase your protein intake.
Greens like Romaine lettuce, spinach, kale, swiss chard, cucumber and celery surprisingly contains quite a bit of protein, about 5 grams per serving.
Nuts and Seeds
Peanuts, almonds, pistachios, Sunflower Seeds or Flaxseed are a great source of protein. Try them in nut milk or in nut butters.
Young beans, tofu or soy milk, contains a high amount of calcium and protein. Always try to go organic on soy to avoid pesticides and GMO's.
To finalize I want to give a huge thanks to all people that have given themselves a minute of their busy lives to read ,y posts!