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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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