Why do we need protein?
Protein is an essential part of our nutrition. It is the main component of our muscles, skin, internal organs, especially the heart and brain, as well as our eyes, hair and nails. Our immune system also requires protein to help make antibodies that are required to help fight infections, and protein also plays a role in blood sugar regulation, fat metabolism and energy function.
Protein foods contain 22 naturally occurring amino acids, which are the building blocks of protein. Of these, nine are essential amino acids, meaning we must get them from food, as the body cannot make them itself. Protein is also a good source of a range of vitamins and minerals such as zinc and B vitamins. As a vegan, it’s important that all these amino acids are included in the diet to provide optimum nutrition.
To make sure you're getting the right amount of protein, and all the necessary amino acids, it's important to mix different grains with different vegetables and pulses, such as beans and rice, or tofu with broccoli. Having a variety of options is key when you're vegan, and you shouldn't rely on substitutes like vegan cheese to fill any deficiencies, since those are technically processed foods and don't offer many health benefits.
How much protein should I eat?
The amount of protein an average adult needs is 0.75 grams per kilogram of body weight per day, or 45 grams for someone who weighs 60 kilograms. Someone who weighs 74 kilograms would need 55 grams of protein.
Can you eat too much protein?
High protein diets may not be as bad for you as previously thought. Although there is some evidence to suggest that they may contribute to bone loss and kidney damage, these effects are typically seen in people who consume high amounts of animal proteins. In otherwise healthy individuals, there is little evidence of this effect. In fact, high-protein diets may actually be beneficial by helping to prevent muscle loss.
VEGAN diets that are high in protein have not been studied for any risks, although it is always important to make sure that your diet has a variety of food groups and that you're getting enough vitamins and minerals, especially when pregnant.
Benefits and risks of a vegan diet
Plant-based diets have been linked to several health benefits.
Vegan diets may support weight goals, blood pressure, heart health, and more
An article published in the Journal of Family Practice found that, in a group of more than 6,000 adults, vegans had a 75% lower risk of death from ischemic heart disease than meat-eaters Vegans have a lower BMI on average than non-vegans, which has been associated with a lower chronic disease risk in some populations. A study published in the Journal of Family Practice found that, in a group of more than 6,000 adults, vegans had a 75% lower risk of death from ischemic heart disease than meat-eaters.
Other diets, such as the Mediterranean diet, may not be as effective as vegan diets in helping people lose weight.
A vegan diet has also been linked to a lower risk of cancer. Furthermore, it also appears to alleviate pain from arthritis and may further reduce your likelihood of experiencing age-related cognitive decline.
Studies have found that plant-based diets are associated with lower blood pressure, more stable blood sugar levels, and a healthier heart.
There are several health benefits to increasing the amount of plant-based protein in our diets.
Can you get enough protein as a vegan athlete?
Although there are challenges that come with being a vegan athlete, it is still possible to get adequate energy and protein from vegan sources. It is also important to make sure that you are getting enough key nutrients such as vitamin B12, zinc and iron. Another important factor to consider is your calorie intake.
A recent study found that while vegan diets can be more difficult to maintain, with careful management and some supplementation they can still provide most of the nutrients an athlete needs.
High-protein vegan foods
Replacing animal protein with plant protein can be beneficial for reducing overall protein intake, whether you are an omnivore, vegetarian, or vegan.
Gram weights do not relate to the inedible, raw food. Note that gram weights below are for the edible, cooked food only, not for the inedible, raw food.
1. Quinoa
Quinoa is a seed that comes in four varieties: white, red, black, and mixed. A hundred grams of quinoa (cooked) will give you almost four grams of protein. Quinoa is also known as a complete protein, which means it contains all 22 amino acids. This makes quinoa a great alternative to carbohydrates such as rice and couscous.
Discover the health benefits of quinoa.
2. Pulses
A pulse is a seed that can be eaten and includes all beans, peas and lentils. Different pulses include:
- Lentils including puy, green, and red: around 8-9g of protein per 100g
- Chickpeas, including hummus: 7g of protein per 100g
- Garden peas – around 7g per 100g
- Beans, including black-eyed, pinto, butter, cannellini, soya, edamame and kidney: between 7-10g protein per 100g
- Baked beans do count as a good source of protein but keep an eye on the salt content: 5g per 100g.
3. Tofu
Tofu is a food made from soybeans. It is high in protein, and can be cooked in many ways, including baking and stir-frying. You can also add it to soups to make them more creamy and high in protein.
Learn more about the health benefits of tofu.
4. Nuts and seeds
Nuts and seeds are again very versatile and can be used with meals or as a snack to ensure adequate protein, and energy, is maintained throughout the day. Some of the best nut and seed proteins include:
- Hemp seeds – 5g per heaped tablespoon
- Ground linseed – 3g per heaped tablespoon
- Almonds – 3g of protein for every six almonds
- Walnuts – around 3g of protein for every three whole walnuts
- Pumpkin seeds – 4g per tablespoon
- Pistachios – just over 1g of protein over 10 pistachios
- Cashew nuts – 3g per 10 cashew nuts
- Brazil nuts – 4g per six Brazil nuts
Be on the lookout for peanut butter and other nut butters as another easy protein source. Just make sure to check the label to see that it's 100% nuts, with no added oils, salt, or sugars. One heaped tablespoon of smooth peanut butter contains just over 3g of protein.
Almonds, walnuts, and pumpkin seeds are all great for your health. Almonds are a good source of vitamin E, which is an important antioxidant. Walnuts are a good source of omega-3 fatty acids, which are beneficial for heart health. Pumpkin seeds are a good source of magnesium, which is important for bones and muscles.
5. Chia seeds
If you're looking for a way to add more protein to your diet, chia seeds are a great option. Just one tablespoon provides almost 2g of protein. You can add them to breakfast, sprinkle them over salads and soups, or use them as a healthy, protein-packed dessert. Chia seeds are also a great Egg replacement in vegan cooking. They're hydrophilic, which means they'll absorb water and expand. Soak them in water for 20 minutes and they'll be ready to use.
Discover more about the health benefits of chia seeds.
6. Buckwheat
Buckwheat is a seed that is high in protein and fiber. It is gluten-free, and is becoming increasingly popular. It can be found as flakes, groats, pasta, and flour, making it a good addition to a vegan diet.
7. Oats
Although oats are a complex carbohydrate, which provides a slow release of energy, they are also a great source of protein, with 10g per 100g.
Learn more about the health benefits of oats.
8. Brown and wild rice
Brown and wild rice contain 4g of protein per 100g, which is adequate. They are also a great source of fibre.
9. Other grains
Some slightly lesser known grains can also be used to bump up your protein:
- Spelt – over 5g of protein per 100g
- Teff – over 4g of protein per 100g
- Amaranth – over 4g of protein per 100g
- Sorghum – over 8g of protein per 100g
Find out more about alternative grains.
10. Vegetables
Vegetables also offer a surprising amount of protein including:
- Asparagus – almost 2g of protein per six spears
- Avocado – over 1g per ½ an avocado
- Broccoli – almost 3g per 80g broccoli
- Brussels sprouts – around 2g per 80g Brussels sprouts
- Cauliflower – 1.5g per 80g serving
- Jerusalem artichokes – over 1g of protein per 80g
- Kale – almost 2g per 80g serving
- Spinach – 2g per 80g serving
- Sweetcorn – over 2g for every three heaped tablespoons
Plant versus animal protein
Amino acids are the building blocks of protein.
The 20 amino acids found in nature that your body can use to build protein are divided into two categories, essential and non-essential. There are 9 essential amino acids that your body cannot produce itself, so you need to get them from your diet.
The other 11 amino acids are not essential because your body can produce them from the 9 essential amino acids.
Animal protein contains all nine essential amino acids, while most plants only contain a limited amount of one of these amino acids.
Some examples of foods that are low in cysteine and methionine include beans, lentils, peas, and many vegetables. On the other hand, some examples of foods that are low in lysine include grains, nuts, and seeds.
Given that plant foods lack one or more of the essential amino acids, they are often referred to as “incomplete” sources of protein.
As long as you eat a variety of plant-based proteins, you will not have a problem getting essential amino acids.
1. Seitan
Seitan is a popular protein source for people who don't eat meat.
The text is discussing a type of mock meat that is made from gluten, which is the main protein found in wheat. This mock meat is unique because it more closely resembles the look and texture of actual meat when cooked, compared to other mock meats that are made from soy.
A food made from gluten, it has a high protein content.
Seitan contains selenium and small amounts of iron, calcium, and phosphorus.
You can find this meat alternative in the refrigerated section of many grocery stores, especially at health food stores. For a homemade option, try using vital wheat gluten.
Seitan can be cooked using various methods such as pan-frying, sautéing, and grilling, which makes it versatile in terms of recipes.
2. Lentils
Lentils are a good source of protein, with 18 grams per cooked cup.
Lentils can be used in many different types of dishes, from salads to soups to spicy dahls.
In a single cup (198 grams), lentils provide over half of your recommended daily fiber intake.
Lentils are not only a healthy food but can also help promote gut health and reduce the chance of heart disease, diabetes, and certain types of cancer.
3. Nutritional yeast
It is often used by vegetarians and vegans in dishes in place of cheese A deactivated strain of Saccharomyces cerevisiae yeast that is sold commercially as a yellow powder or flakes, nutritional yeast is often used by vegetarians and vegans in dishes in place of cheese.
The cheese-like flavor is popular in dishes like mashed potatoes and scrambled tofu.
You can add nutritional yeast to your pasta or popcorn for extra flavor.
4. Spelt and teff
Ancient grains are grains that are not commonly consumed in modern times. Other examples of ancient grains include spelt, teff, einkorn, barley, sorghum, and farro.
Spelt is a type of wheat that contains gluten. Teff is an annual grass that is naturally gluten-free.
Per cooked cup, spelt and teff provide 10-11 grams of protein, which is higher than other ancient grains.
Both quinoa and brown rice are excellent sources of complex carbs, fiber, iron, magnesium, phosphorus, and manganese. They also contain B vitamins, zinc, and selenium.
5. Hemp seeds
Hemp seeds come from the Cannabis sativa plant, which is a member of the cannabis family.
The tetrahydrocannabinol found in hemp seeds produces psychoactive effects, but in trace amounts.
Hemp seeds are not as popular as other seeds, but they are very nutritious. Each serving of hemp seeds contains 9 grams of protein.
Hemp seeds contain high levels of magnesium, iron, calcium, zinc, and selenium. In addition, they are a good source of omega-3 and omega-6 fatty acids in the ratio considered optimal for human health.
Vegan diets may lead to nutritional deficiencies without careful planning
Even though a vegan diet has many benefits, it is important to remember that not every vegan diet is good for you.
A well-planned vegan diet that is made up of mostly minimally processed foods is considered beneficial for all stages of life. However, a diet that includes large amounts of ultra-processed plant foods is not beneficial.
If you happen to follow a poorly planned or highly processed vegan diet, you might increase your risk of nutrient deficiencies. This is especially true for deficiencies in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s.
Soaking, fermenting, and cooking foods in cast-iron pots and pans can help increase the amount of nutrients your body gets from eating plant-based foods.
If you want to reduce your risk of nutrient deficiencies, you should eat more whole or minimally-processed plant foods, and less processed plant foods.
