Are You Getting Enough Protein? Probably.

“But where do you get your protein?” Anyone following a plant-based or primarily plant-based diet will get this question inevitably and as a parent raising mostly plant-based kids, I've been questioned on this for my children as well. People who eat animals are really worried about how vegetarians and vegans get their protein, and yet, protein deficiency in the US is almost nonexistent, regardless of diet. (1)

While people tend to think of animal products as the easiest source of protein, evidence shows that plant protein is actually the most healthy. A study in 2020 showed that replacing red meat with plant-based proteins like beans, nuts, and soy may be associated with a reduced risk of coronary heart disease, and a reduction in the risk of death from heart disease.

The fitness industry really likes to hype up protein, and it certainly has healthy benefits, including the following:

• Increase recovery from exercise or injury

• Assist in making hormones & enzymes

• Add satiety to meals

• Build lean muscle/reduce muscle loss

• Can help increase metabolism

But are you protein deficient? Probably not.

So how much protein do you need?

• Sedentary adult: .8 grams X kg of bodyweight

  • ex: 165 lb adult = 60 grams

• Active adult: 1.1-1.5 grams X KG of bodyweight

  • ex: 165 lb adult = 81 - 111 grams

• Weight training/Endurance athlete: 1.2-1.7 grams X kg of bodyweight

  • x: 165 lb adult = 88- 125 grams
    

Most adults fall somewhere between sedentary and active, and tend to overestimate their needs or underestimate how much they’re already eating. If you want to see what a full day of of plant-based eating looks like check out my other post here.

One additional note on protein powders - I’m not against these products in theory, and they definitely have their place. I use protein powders myself to give myself a boost when I’m in a hurry or want to make my own protein bars, but most diets full of whole foods don’t need to be supplemented significantly with these products and often these are loaded with extra sugar, artificial sweeteners or can cause digestive issues. Additionally, the FDA does not regulate protein powders, and one study found that many protein powders on the market included toxins like lead, arsenic, BPA, and pesticides.

Are you surprised by these numbers? Do you think you get enough protein? Are you surprised to see how easy it is to hit your protein needs on a plant-based diet?

#thenourishedway #plantbased #vegan #protein #plantbasedprotein

Resources

1. https://www.pcrm.org/good-nutrition/nutrition-information/protein#:~:text=Protein%20deficiency%20is%20almost%20unheard,get%20more%20than%20enough%20protein.

2. https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-proteinpowders#:~:text=It%20may%20be%20high%20in,unhealthy%20spike%20in%20blood%20sugar.

Busting Plant-Based Diet Myths -

A lot of people have different ideas of what it means to follow a plant-based or mostly plant-based diet. I hear it all the time and have for most of my life, but where do these ideas come from, and are they true?

In this blog, I'll explore some of the common misconceptions around vegan diets, and what the research actually says!

Ready? Let's go!

Plant-Based Diet Myths -

Myth: Plant-based diets don’t provide enough protein 💪🏻

Truth: Protein deficiency in the US is not common and most Americans eat 1.5X the protein they need on a traditional western diet. High protein diets may impose a metabolic burden on the bones, kidneys, and liver. Moreover, high-protein/high-meat diets may also be associated with increased risk for coronary heart disease and cancer due to intakes of saturated fat and cholesterol. (1) Most people need 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams. (2)

On a plant-based diet this can look like this:

Breakfast: 15 grams protein

1/2 cup rolled oats - 6 grams of protein

2 tablespoons hemp seeds - 6 grams of protein

1 tablespoon chia seeds - 2 grams protein

1/3 cup blueberries - 1 gram protein

Lunch: 24 grams protein

2 cups spinach - 1 gram protein

4 ounces tofu - 19 grams protein

1/4 cup Shredded carrots -.5 grams protein

10 cherry tomatoes - 1.5 grams protein

1/2 cup cucumber slices - 1 gram protein

1 tablespoon hummus - 1 gram protein

Dinner: 15 grams protein

3 oz whole wheat pasta - 12 grams of protein

1/2 cup broccoli - 1 gram protein

1/2 cup zucchini - 1 gram protein

1/2 cup tomato sauce - 1 gram protein

Snack: 12 grams protein

Honeycrisp apple - 2 grams protein

2 tablespoons almond butter - 8 grams protein

2 squares dark chocolate - 2 grams protein

Total: 66 grams protein

I've said it before - PLANTS HAVE PROTEIN. As you can see, getting enough protein on a plant-based diet is pretty easy when choosing balanced, whole foods. This is also a very simple example and does not include things like chickpea pasta or other sources of added protein like powders.

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Myth: You need dairy for calcium and strong bones 🦴

Truth: Cow’s milk is not the only or even best source of calcium available and this has been pushed a lot by the dairy industry, but excess calcium can actually increase your risk of prostate or ovarian cancer. (3) While dairy also often contains more calcium than their plant counterparts, their absorption rate is around 30%, so 100 grams of calcium on a label actually equals about 30 grams your body will be able to use. Plant calcium is absorbed at 50% so 100 grams of bok choy calcium gives 50 grams to your body.

Lots of plants like leafy greens, nuts, edamame, tofu and are packed with calcium, and many plant milks, yogurts, and cereals are fortified with calcium. Vitamin D also increases calcium absorption and can be found in many of these plant foods or taken in supplement form.

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Myth: Plant-based diets result in nutrient deficiency 😵‍💫

Truth: A healthy plant-based diet filled with a variety of Whole Foods provides an abundance of nutrients needed. There is very little evidence to support that any diet, with sufficient calories, is more likely to be deficient in any nutrient. Let's break itdown some of the most common ones.

Iron & zinc: Those following a plant-based diet may have lower iron stores, but are not more likely to be iron deficient. Iron & zinc are both less bioavailable in plant foods, but there is little evidence to show this functionally has any impact on those not consuming animal products. (4)

Vitamin B12 - This one has some truth to it, B12 is not typically found in plant-based foods, but is found in nutritional yeast, soy products, seaweed, and many fortified plant-based foods like cereals and non-dairy milks. Some vegans will need to supplement with B12 or a b complex which is fairly easy to obtain. Given that 16% of meat-eaters are B12 deficient, making an argument that just eating animals foods will avoid deficiency, isn't necessarily sound.

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Myth: Vegan = Healthy 🌱

Truth: A lot of processed foods are vegan including Oreos, Fritos, and Sour Patch Kids. Simply cutting out animal products doesn’t ensure a balanced diet if you aren't mindful of what you're choosing. But it's nice to know you don't have to give up some of these classics just because you don't eat animal products ;)

Also, those who aren't used to eating plant-based might have a hard time knowing which foods to choose to feel full and can often end up snacking more on some of these options. Need help? Shoot me an email, I'd love to help create a balanced, plant-based meal plan for you!

Have you heard these? Which is the most surprising? Let me know in the comments!

Sources:

1)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045293/#:~:text=Extra%20protein%20is%20not%20used,or%20even%20cancer%20%5B31%5D.

2) https://www.sclhealth.org/blog/2019/07/how-much-protein-is-simply-too-much/#:~:text=According%20to%20the%20Dietary%20Reference,should%20eat%20about%2046%20grams.

3) https://www.hsph.harvard.edu/nutritionsource/calcium/

4) https://academic.oup.com/ajcn/article/78/3/633S/4690005?login=true

Eat the Rainbow! 🌈

I talk a lot about eating the rainbow with my clients - why? It's the the easiest way to make sure you get a variety of nutrients, plenty of fiber, have more energy, feel better and have better digestion, not to mention its a lot of fun! It's so easy, in fact, in school I even created a program for grade school kids on how to eat more plants which included a rainbow chart. If kids can do it - so can you!

Each color brings unique nutrients, so shoot to get at least a new color every day or the whole rainbow each day, whatever works for you. It’s good to know most plants also provide fiber and antioxidants to support better gut health and overall immunity so you can't go wrong with any of the choices on this list!

❤️ Red

These foods are packed with Vitamin A (beta carotene), vitamin C, manganese for eye and heart health and often have lycopene which may help fight cancer

Where to get them? Beets, tomatoes, bell peppers, raspberries, strawberries, rhubarb, apples, cherries

🧡 Orange

These foods are superstars known for their vitamin C, vitamin A and folate, calcium, potassium, and thiamine for immune health and eye health. Pair these with iron rich foods for better absorption

Where to get them? Oranges (duh), sweet potatoes, carrots, pumpkins, nectarines, peaches, bell peppers

💛 Yellow

Packed with B6 and potassium these fruits and veggies can help with muscle cramping and digestion and they're also rich in magnesium and vitamin A

Where to get them? Bananas, lemons, summer squash, bell peppers

💚 Green

Green veggies and fruit are a must have in any rainbow diet. They are packed with antioxidants, vitamin K, magnesium, nitrates, calcium and folate, essential for immune, cell and heart health

Where to get them? Leafy greens, celery, cucumber, broccoli, green beans, bok choy, asparagus

💙 Blue

Some of the prettiest, blue plants are rich in manganese and vitamins C and K for supporting immune support and bone health

Where to get them? Blueberries, blackberries, grapes, elderberries, blue cauliflower and carrots

💜Purple

Be a purple plant eater! These are packed with potassium, B vitamins and vitamin C, antioxidants to support healthy cholesterol and blood pressure. The purple color also means anthocyanins which help protect blood vessels and helps protect collagen

Where to get them? Plums, eggplants, grapes, cabbage

⚪️ White - Yes, white is in the plant rainbow :) These guys are full of riboflavin, vitamin C, vitamin D and selenium for inflammation. They also contain allicin, a compound that helps protect against heart disease and lowers LDL and increases HDL cholesterol.

Where to get them? Garlic, onion, cauliflower, leeks

It can be hard to find some of these in the winter, depending on where you are but, remember, canned and frozen foods are just as nutritious as their fresh counterparts, so make sure to hit up the frozen aisle too!

Can you get some added color in your diet? What color will you get today? Which one is your favorite?