You’re Vegan? Where Do You Get Your Protein?
If I had a dollar for every time I've heard that question, I'd be sitting on the beach in front of my home in the South of France..LOL
Seriously, I understand the concern. Protein is needed to build muscle, create healthy cells, promote healthy metabolism and energy & to synthesize hormones and neurotransmitters, so it is important that we get enough. I think the question about eating plant-based and getting enough protein comes up because many people think that the only place protein can be found is in animal products.
But here's the truth:
The body can make many of the things it needs from its built-in storeroom of ingredients. Proteins are made from 21 different amino acids. However, there are 9 of these aminos called "essential" because the body cannot make them, so you need to take them in from food.
Amino acids are found in both animal and vegetable sources. Some animal proteins and certain plant proteins are called “complete proteins” because they contain some amount of all of the essential amino acids. This does not make them “better”. Keep in mind that the body works effectively to combine the amino acids into proteins, so it's rare that someone would need to consume a “complete” protein versus a diet rich in the different amino acids.
That being said, here are some delicious plant-sources of protein that a healthy vegan can include as part of a balanced diet.
Hemp Seeds: One of my favorites, I sprinkle these seeds on everything from salads to veggie stir-fries and even add them to my morning shake. They are considered one of the "complete proteins" since they contain all 9 amino acids. Make use of these little seeds and sprinkle them on everything! For my CF people, hemp seeds are great for adding extra healthy fats to your diet.
Soy- Whole food sources of soy like tofu, tempeh, and edamame are also complete proteins that you can include in your plant-based diet. Also good to note- contrary to popular opinion, soy does not increase the risk of cancer when it is in its whole, unprocessed form. It is actually cancer-protective. Just avoid packaged items with soy isolates and eat the soy foods mentioned above.
Beans, Peas, Lentils-There are many vegan protein powders on the market that use peas or beans as the main source of protein. That's because peas contain 8 grams of protein per cup and give you all 9 amino acids. All of these foods can be tossed into soups, salads and veggie dishes, or pureed and made into a delicious hummus spread.
Nuts and Seeds- All nuts and seeds contain a variety of amino acids, but pumpkin seeds, walnuts and almonds are all high in the amino acid arginine
Quinoa- Another complete protein, this "pseudo-grain" is a cross between a grain and a seed. It makes a great foundation for a stir fry or added to a salad for a more hearty meal.
There are many more plant-based sources of protein, so if you are plant-based or you want to experiment with going plant-based, have no fear- there are plenty of choices. However, the amount of protein your body needs depend on several factors like age, weight, and activity level, so it helps to look at these factors along with your current protein intake to figure out how you can get what you need.
To take a look at your current intake and find out how you can get what's best for your unique body, take my Protein Quiz.
Just drop me an email at Michele@GoodnessGirl.com with the subject "Protein Quiz" and I'll send it to you and help you interpret the results.
Oh, and since you're probably wondering how to put this all together, here's a recipe for a high protein salad to include at your summer barbecue or any time for a delicious and satisfying plant-based option.
Veggie Quinoa Salad (4 servings)
What's In It?
1 cup dry quinoa, rinsed
2 T olive oil or avocado oil
1/4 cup chopped red onion
3 cups small organic broccoli florets
1/2 cup organic edamame, shelled
1 can garbanzo beans, rinsed
1 large handful fresh herbs ( I like dill, parsley or mint or a mix)
1/3 cup sunflower seeds, raw and unsalted
1/4 cup hemp seeds
1/4 cup sun-dried tomatoes, chopped
2 cups organic arugula, chopped
Juice of 1 organic lemon
What To Do:
Cook quinoa according to package directions
Heat oil in large skillet and add onion and broccoli. Cook about 5 minutes until soft
In large salad bowl, combine cooked quinoa, onion and broccoli mixture and al other ingredients and toss to combine. Season with salt and pepper and enjoy a filling dose of about 15 grams of plant protein.