When going vegan, Where do you get your protein?
“People eat meat and think they will become as strong as an ox, forgetting that the ox eats grass.” -Pino Caruso
There is so much fuss over “getting enough protein,” but virtually all Americans
(including vegans!) get way more than enough protein.
The average recommended intake of protein is 42 grams a day. Vegans typically
consume 70% more than is needed while non-vegans get 80% more than what is
recommended.
Protein is an essential part of the diet. It helps to build, repair, and maintain the body's
structures. Foods derived from plants and animals can both provide protein, but there
are some differences.
Foods rich in protein can have widely ranging nutritional profiles. For example, animal
proteins can be high in iron and vitamin B12, but are also higher in unhealthy fats and
lack fiber, phytonutrients, and antioxidants. Phytonutrients and antioxidants are found in
plants and are believed to be beneficial to human health and help prevent various
diseases.
The following are examples of plant-based foods rich in protein:
grains
lentils
nuts
beans
legumes
certain fruits, such as avocados
soy
hemp
rice
peas
Let’s take a closer look at lentils:
1 cup of cooked lentils provides 18 grams of protein, 50% of your recommended daily
fiber intake, are rich in folate, manganese, and iron, and feeds the good bacteria in your
colon, promoting a healthy gut.
Ground beef on the other hand:
3 oz of ground beef provides 24 grams of protein, 23 percent of your recommended
daily fat intake, 25 percent of your recommended daily intake for saturated fat, and no
fiber.
Instead of asking vegans where they get their protein, vegans should be asking meat-
eaters where they get their fiber!
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