But…Where do you get your protein?

This is a question that every vegan has gotten at some point in their journey.  I don’t know if it’s curiosity or lack of understanding because our society has said only animals are a good source of protein.  Is this really true? 
 
I’ve been vegan for over 35 years!  At some point the questions stopped, I’m not sure if it’s when I became a nutritionist or before. 
 
So let’s talk about protein. 
 
Animals are not your only source, in fact, every food you eat contains all three macronutrients (protein, carbohydrate and fat) in varying amounts.  If you are consuming a variety of whole foods and getting enough calories, protein typically isn’t an issue. 
 
Let’s break it down a little more. 
 
What is protein? 
 
Protein is an essential nutrient made up of amino acids.  Protein plays a critical role in the body’s structure, function and growth. 
 
There are 20 amino acids; 9 are essential  (we must get them from food) and 11 are non essential (our bodies can make them). 
 
Animal products are often called “complete proteins”  because they contain all nine essential nutrients, . However…there are plant sources of “complete” protein too! 
 
Vegan sources of complete protein
 
If you are eating a Plant based diet, there is no shortage of protein-rich options, these include:
~Soy products like tofu, edamame and tempeh
~Grains like quinoa, buckwheat and amaranth
~Seeds like hemp, chia and pumpkin
~Nutritional yeast and Spirulina
You can also combine foods like rice and beans. Lentils and rice or bread and hummus. 
 
 
The Myth of Protein Combining
 
In the early days of veganism, it was believed that we had to combine specific plant foods at each meal in order to make a “complete” protein. 
 
That idea has been debunked. 
 
Your body maintains what is called an amino acid pool, this means that it collects all of our amino acids from the foods you eat throughout the day (and week) and recycles amino acids from existing cellular structures like muscle. It then draws from that pool as needed.  As long as you are eating a variety of whole foods, you should be getting what you need.
 
How much protein do you need in a day?
The recommended dietary allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight.  Athletes or active individuals might need a little more.  It is absolutely possible to meet those needs with vegan diet. 
 
Getting enough protein doesn’t have to be complicated, and it certainly doesn’t require animal products.  With a focus on eating a variety of colorful, whole foods and include some of the complete sources previously listed.  You’ll easily meet your needs to thrive!
 
So the next time someone asks you, “But, where do you get your protein?, you can proudly say…from plants – the foods that fuel strength, energy and vibrant health!