Vegan Diets: Less Protein, More Benefits

It is a common misconception that vegan diets lack sufficient protein. However, it is easy for vegans to meet their protein requirements, as long as their calorie intake is adequate. In fact, studies show that most people already get more protein than they need, and vegans and vegetarians average 70% more protein than they require daily.

The average recommended protein intake is 42 grams per day, and the US government's protein RDA is 0.8 grams per kilogram of body weight. For a 140-pound person, this translates to about 50 grams of protein per day. Vegan diets typically provide between 10-12% of calories from protein, which is above the recommended range of 10-15% of daily calories.

There are plenty of plant-based sources of protein, including beans, nuts, seeds, grains, and greens. Soy products such as tempeh and tofu, as well as legumes, bulgur, and seeds, are also good sources of protein. By including a variety of whole foods in the diet, vegans can easily meet their protein requirements without the need for supplements.

Vegans get more than enough protein

The Protein Myth

It's a common misconception that vegans don't get enough protein. But this is simply not true. In fact, most people, including vegans, already get more protein than they need.

The US government's recommended daily allowance of protein is 0.8 grams per kilogram of body weight. The World Health Organization recommends 0.66 grams of protein per kilogram of body weight. For a 140-pound person, the US recommendation translates to about 50 grams of protein a day.

According to a 2013 study, on average, vegetarians and vegans get 70% more protein than they need every day (over 70 grams), while non-vegetarians get even more (almost 80 grams).

It's easy for vegans to meet their protein requirements, as long as their calorie intake is adequate. You don't need as much protein as you might think, and it's simple to get what you do need from beans, nuts, seeds, grains, and even greens.

• Lentils: 18 grams of protein per cup
• Chickpeas: 12 grams of protein per cup
• Tempeh: 41 grams of protein per cup
• Black beans: 15 grams of protein per cup
• Nuts and nut butters: varied
• Tofu: 11 grams of protein per 4 ounces
• Quinoa: 9 grams of protein per cup

The Benefits of Plant-Based Protein

Not only do vegans get more than enough protein, but plant-based protein is also healthier than animal protein. A growing body of research demonstrates a link between animal protein intake and serious health problems, including cancer, heart disease, and osteoporosis.

The Bottom Line

The best sources of protein are whole plant foods, which provide ample protein without any cholesterol. So, if you're a vegan, you can rest assured that you're getting all the protein you need!

Meat and dairy offer qualitatively better protein than plant sources

It is a common misconception that vegans may lack sufficient protein in their diets. However, it is entirely possible to get enough protein from plant sources. That being said, meat and dairy do offer some unique benefits when it comes to protein quality.

Amino Acid Content

Proteins are made up of amino acids, and the body uses about 20 different amino acids to build proteins. While the body can produce some amino acids on its own, there are nine essential amino acids that must be obtained from food. Animal proteins are typically considered complete proteins, meaning they contain all nine essential amino acids. While some plant proteins, like pea protein and soybeans, are also complete proteins, many other plant foods are considered incomplete, lacking one or more essential amino acids. However, it is important to note that this can be easily addressed by combining different plant protein sources, such as beans and rice, to ensure you get all the essential amino acids.

Rich Protein Sources

Animal protein sources include meat, poultry, eggs, and dairy products, which also supply other important nutrients like vitamin B12 and heme iron, which is more readily absorbed than the non-heme iron found in plant foods. On the other hand, plant protein sources include soybeans and soybean products like tofu, tempeh, and edamame, as well as quinoa, Ezekiel bread, nutritional yeast, chia seeds, and hemp seeds, which are complete proteins. Other plant protein sources like beans, nuts, legumes, and whole grains may be incomplete but can still provide significant amounts of protein.

Health Considerations

Diets high in plant protein have been linked to reduced risk of heart disease, lower cholesterol levels, and a lower risk of stroke, cancer, and death from heart disease. However, animal protein also has its own health benefits. For example, eating fish regularly has been associated with lower rates of cognitive decline and heart disease. Additionally, animal protein has been linked to increased lean muscle mass and reduced muscle loss associated with aging.

While red meat is a complete protein, some studies have linked its consumption to an increased risk of heart disease and stroke. However, this risk does not appear to be associated with all types of red meat but rather with processed red meat. Similarly, while a growing body of research suggests a link between animal protein intake and serious health problems like cancer, heart disease, and osteoporosis, these risks are not present across the board and may be influenced by other factors like overall diet and lifestyle.

A varied diet throughout the day is more important than strict protein combining

It is a common misconception that vegan diets lack sufficient protein. However, vegans can get protein from a variety of plant sources. A well-planned vegan diet can provide all the nutrients one needs, including protein.

Protein is one of three macronutrients our bodies use for energy, the others being carbohydrates and fats. Our bodies can synthesize most amino acids on their own, but there are nine essential amino acids that we must obtain from food. These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Animal products such as chicken, beef, fish, and dairy products have large amounts of all the essential amino acids and are known as high-quality proteins. However, soy products, quinoa, and amaranth also contain large amounts of all the essential amino acids. Other plant proteins like beans, lentils, nuts, and whole grains contain all the essential amino acids but may be low in one or two amino acids.

It is a myth that vegans need to strictly combine specific plant foods to ensure they get complete proteins. Our bodies break down the amino acids in foods and build them up into complete proteins. As long as calorie intake is adequate, it is easy for a vegan diet to meet protein recommendations. A varied diet throughout the day is more important than strict protein combining. By eating a variety of plant-based proteins, one can provide their body with combinations of amino acids that add up to a complete protein. For example, beans and rice, each lacking certain essential amino acids, form a complete protein when eaten together.

Frances Moore Lappe, in her book Diet for a Small Planet, initially advocated for the strict combining of foods low in one amino acid with foods containing large amounts of that amino acid. However, she later repudiated this idea, stating that it was not necessary to be so conservative in choosing foods and that it was much easier than she thought to get enough protein without meat.

In summary, a varied diet throughout the day is more important than strict protein combining. By eating a variety of plant-based proteins, one can obtain all the essential amino acids needed to form complete proteins.

You don't need to eat a lot of protein

It's a common misconception that vegans and vegetarians don't get enough protein in their diets. In fact, most people – including those on a plant-based diet – eat more protein than they need.

Protein is one of three macronutrients that our bodies use for energy, the other two being carbohydrates and fat. It is made up of 20 individual building blocks called amino acids, eight of which cannot be synthesised by our bodies and must be obtained from food.

The US government's recommended daily allowance (RDA) of protein is 0.8 grams per kilogram of body weight. The World Health Organization recommends 0.66 grams per kilogram of body weight. For a 140-pound person, this translates to about 50 grams of protein a day.

However, these figures are generous and most people already get more protein than they need. According to a 2013 study published in the Journal of the Academy of Nutrition and Dietetics, on average, vegetarians and vegans get 70 per cent more protein than they need every day (over 70 grams), while non-vegetarians get even more (almost 80 grams).

How to Get Enough Protein on a Vegan Diet

It's easy for a vegan diet to meet protein recommendations, as long as calorie intake is adequate. A varied diet throughout the day is more important than strict protein combining.

• Lentils: 18 grams of protein per cup
• Chickpeas: 12 grams per cup
• Tempeh: 41 grams per cup
• Black beans: 15 grams per cup
• Nuts and nut butters: varied
• Tofu: 11 grams per 4 ounces
• Quinoa: 9 grams per cup
• Ezekiel bread: 8 grams per two slices
• Oats: 5 grams per half a cup
• Wild rice: 7 grams per cup
• Chia seeds: 5 grams per ounce
• Spirulina: 8 grams per 2 tablespoons
• Seitan: 25 grams per 3.5 ounces

There's no need to combine specific plant foods to ensure your proteins are 'complete'. Your body breaks down the amino acids in foods and builds them up into complete proteins all on its own.

The Bottom Line

The best sources of protein are whole plant foods, which provide ample protein without any cholesterol.

It's easy to get the protein you need from beans, nuts, seeds, grains, and greens

It is a common misconception that vegan diets lack sufficient protein. However, it is easy to get the protein you need from beans, nuts, seeds, grains, and greens.

Beans

Kidney, black, pinto, and most other varieties of beans are important staples across cultures and contain high amounts of protein. Most types of beans contain about 15 grams of protein per cooked cup. They are also excellent sources of complex carbohydrates, fiber, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds.

Nuts and Seeds

Nuts, seeds, and their derived products, such as nut butter, are great sources of protein. One ounce contains 5-7 grams of protein, depending on the variety. For example, almonds contain 6 grams of protein per ounce. They are also great sources of fiber and healthy fats, along with other essential vitamins and minerals.

Grains

Grains, such as quinoa, amaranth, and spelt, are excellent sources of protein. Quinoa and amaranth provide 8-9 grams of protein per cooked cup and are complete sources of protein, which is uncommon among grains. Spelt provides 10-11 grams of protein per cooked cup and is also a good source of complex carbohydrates, fiber, iron, magnesium, phosphorus, and manganese.

Greens

Although all fruits and vegetables contain protein, some contain more than others. Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts, which typically contain 4-5 grams of protein per cooked cup.

In summary, there are plenty of plant-based sources of protein to choose from, and it is easy to get all the protein you need on a vegan diet by including a variety of these foods in your meals.

Frequently asked questions