“Where do you get your protein?”

How many vegan bloggers have a post with this exact or a similar title?  I am guessing most of them do.  I’ll keep this short and leave it up to you to post comments/questions.

I get protein from a similar, if not the same, place as livestock do…plants.  I, personally, cannot justify my respect for animal life and my concern for the environment with meat consumption just to meet some mythical high estimate of a healthy human body’s protein needs.*  (Hint:  It’s not 1 g protein/lb body weight.)

The briefest-of-brief lists of plant-based protein sources follows:

  • Lentils and beans (sprouted or cooked)
  • Tempeh and tofu (these are the only processed soy bean items I recommend and there is no need to consume this every day of the week, which is also true for meat and egg consumption)
  • Quinoa, pumpkin, sunflower, and other seeds
  • Teff and other gluten-free grains (for those with gluten intolerance, specifically Celiac’s disease)
  • ALL THE GREENS
  • Oats, barley, rye, and some other grains that may or do contain gluten (I do not have an issue digesting this grain protein and neither should most of the population)
  • Some nuts (Brazil nuts win the Best Overall Nut Award on a micronutrient level)
  • The occasional protein supplement (Pea, hemp, chia, pumpkin seed, leafy green, and/or combo powders)
  • Now, if we start talking micronutrients and not macronutrients, as we should be, then keeping a variety of fruits and veggies in the diet gets you ALL OF THE AMINO ACIDS

With the information above, it’s rather easy to achieve a macro-balanced and micro-rich nutrient profile (usually between 40-50% carbohydrates and an even split on fat and protein).


*References (short list):

Brody T (1998) Nutritional biochemistry, Academic press, (Multiple chapters)

Levers K, Vargo K (2015) Building Muscle Mass: Physiology, Nutrition, and Supplementation. In:  Nutritional Supplements in Sports and Exercise, Springer International Publishing, pp. 123-157

Tarnopolsky MA, Atkinson SA, MacDougall JD, Chesley A, Phillips S, Schwarcz HP (1992) Evaluation of protein requirements for trained strength athletes. Journal of Appl Physiol, 73(5), 1986-1995

Trottier N, Walker R (2014) Nutritional Aspects of Proteins.  In:  Applied Food Protein Chemistry, Wiley Blackwell, pp.113-137

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4 thoughts on ““Where do you get your protein?”

  1. Thom says:

    Great post. It’s about educating people who are brainwashed for many years that only protein comes from animals. I don’t blame anyone expect the propaganda animal exploiting businesses.

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