How Do Vegans Get Enough Protein?

Veganism is an increasingly popular lifestyle choice made by people who have a concern for the environment, animal welfare, and their own health. One common question that many new vegans ask themselves is how to get enough protein without eating meat or dairy products. There are plenty of vegetarian sources of protein, which can be found easily in grocery stores.¹

Protein is a vital nutrient for the human body. It helps with muscle growth, cell development, and many other important functions. Proteins are made up of amino acids which come from either animal or plant sources. Vegans who follow a plant-based diet can often struggle to get enough protein in their diets because the most common source of protein for vegans is soy products.² Animal proteins also contain all nine essential amino acids that vegans need but they may not be able to consume them due to allergies or ethical reasons.

The good news is there are plenty of vegan foods that contain high levels of protein including beans, quinoa, lentils, and tofu among others! This article will explore how you can easily include these types of food into your vegan diet.

What is Protein?

Protein is a macronutrient that provides the body with essential amino acids. Protein is found in all cells, tissues, and organs of the human body and can be obtained from meat, fish, legumes, soy products, and dairy.³ The protein content varies depending on the type of food eaten- for example, animal proteins have more protein than plant proteins. In general, though, most foods contain between 3 to 10 grams of protein per serving size.

Protein is an essential part of life, as it provides cells with the energy they need as well as the materials needed to grow and repair tissue throughout the body. When we exercise, we create microtears in our muscles, and protein supplies these areas with amino acids needed for cell growth and regeneration.

How Much Protein Do You Need?

The recommended daily allowance (RDA) for protein is 0.36 grams per lb of body weight or about 56 grams of protein a day for the average female weighing 130 lbs and about 66 grams a day for the average male weighing 150 lbs. The RDA is just that- it provides a minimum level of protein needed to avoid disease and maintain bodily function.⁴

People engaging in intense exercise may have heightened protein needs due to the increased microtears in muscles from training. Protein requirements also increase with age as our ability to absorb nutrients diminishes over time. Consuming the correct amounts of protein a day is a necessity for your body to function properly.

Where Do Vegans Get Their Protein From?

All vegans should aim for 20-30% of their daily caloric intake from protein. This does not mean that if you’re a vegan man trying to maintain your weight, you should eat 800 calories a day and 400 of them should be from protein. Protein needs vary based on age, sex, weight, and activity level.

An easy way to ensure that adequate amounts of plant proteins are provided throughout the day is by eating several mini-meals or snacks every few hours rather than just one or two large meals. Tofu, beans, rice, and whole-grain bread are all great sources of plant-based proteins. It’s not necessary to get all of your protein in one sitting; however, it is important not to go too long without eating protein-rich foods.

Is Protein the Only Worry for Vegans?

While protein is the nutrient most vegans are worried about getting enough of, iron and vitamin b-12 can also be difficult factors to manage without eating meat or dairy. Iron, unlike many other vitamins and minerals that are only found in animal products, can actually be found in all green vegetables. The highest levels of iron are located in dark green leafy vegetables like kale, Swiss chard, collards, spinach, turnip greens, mustard greens, parsley, watercress, and beet greens along with dried fruits like raisins & apricots.

Iron deficiency leads to anemia which means not enough red blood cells carrying oxygen throughout the body causing fatigue and weakness.⁵ If you feel tired often it means that you should have your iron levels checked by a doctor.

What Are the Benefits of Plant-Based Protein?

We live in a society where things like fast food and processed foods are prevalent, but it is important to understand the health risks associated with these foods. Plant-based protein is an excellent alternative to animal products because it has no cholesterol, saturated fats, or preservatives.⁶

The first and perhaps most obvious benefits of plant protein are its complete amino acids balance. Amino acids are those sugars, molecules, and other nutrients found in all living organisms (and even in some non-living ones). Plants contain 22 different kinds of amino acids. Some of the most important and versatile amino acids found in plants are cysteine, methionine, arginine, valine, lysine, tryptophan, cystine, threin, and methionine.⁷ All these amino acids work together in the human body as essential proteins that build tissue, regulate metabolism, and carry out other important functions such as energy production, inflammation control, regulation of body fluid elimination, and more. Without these essential amino acids, humans are unable to survive.

Specifically, plant proteins have been found to:

1. Boost your nutrition: Many vegetarians and vegans who eat plant-based protein sources may not be getting all of the necessary nutrients. For example, non-animal products such as chia seeds, flax seeds, and hemp seeds are complete proteins. By itself, a complete protein is composed of: casein, egg white, lactose, pectin, fiber, protein concentrate, whey, hydrolyzed soy protein (such as soy milk and tofu), etc. Eating a variety of plant-based protein-rich foods will help ensure you get all the nutrients you need to keep you healthy and strong. In addition, plant-based products such as chia seeds, flax seeds, hemp seeds, and chia beer make excellent, complete foods that provide complete protein and are nutritionally dense.
2. Boost your metabolism: Did you know that many plants naturally boost your metabolism? For example, pumpkin seeds are known to speed up your body’s production of energy. And sunflower seeds are full of fiber, which leads to quick weight loss and cleansing of the intestines.

How Can Vegans Consume More Protein?

For vegans, supplementing their diet with protein is essential to maintain a healthy lifestyle. Protein provides the body with amino acids for cell growth and repair. The question that many vegans ask is how can they consume more protein? One way that this can be done is by consuming other plant-based sources of protein such as beans, soy products, peas, and other legumes.⁸

However, it is hard to meet the daily requirement for protein and maintain a vegan diet. This is why many vegans opt for meat substitutes which often contain large amounts of protein. The downside to this option is that most brands of these products are not vegan because they are processed with dairy ingredients or eggs.

A second option would be to supplement their diets with protein supplements in powder form, such as soy protein powder. Vegans can also ensure that they consume enough protein by eating more foods rich in proteins at every meal. Soy protein is an excellent way to supplement your diet with high-quality plant-based protein. It provides all nine essential amino acids, making it a complete protein source that’s not only vegan friendly but also gluten-free. With soy being one of the most versatile crops in the world, there are many different types of soy available on the market for vegans looking to add more soy into their diet.⁹

The third option for vegans to get the necessary protein requirements is to focus on eating a wide variety of whole grains, nuts, beans, and seeds on a daily basis. In addition to these options for getting the necessary protein that the body needs, vegans can eat foods such as soy milk which has been enriched with additional proteins.

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