What’s the deal with protein and plant based diets? The first thing people ask me when they find out I am on a plant based/veganish diet is, “But where do you get your protein?” Protein has been a touted nutrient since it’s discovery in the late 1800s. It was named protein after the greek word “Proteios” which means “of prime importance”. Of course, this became synonymous with animal meat consumption. Some speculate this was because eating animals might make people stronger, give them more endurance and agility. Others felt it was a way for humans to show their strength over animals. Protein has always been linked to animals products. It was discovered that as humans, we only need about 48.6 grams of protein a day (the USDA recommends 55G). People have always felt more was better and ate large amounts of protein. Protein was synonymous with wealth, prosperity and higher class whereas eating plants and bread meant you were poor and thus received less nutrients and less than the rich. No wonder the term “Fat cats” came about in the 1920’s and 30’s (Campbell, 2004 pg. 19-22). Proteins are made up of long chains of amino acids that our body breaks down to assist with body functions. There are 8 essential amino acids we need in our diet as our bodies cannot create them. All of these amino acids are present in plant food. Despite popular believe and even distinguished researchers false publications, all 8 essential amino acids are present in every plant food we eat, including Broccoli! I am going to put a chart at the bottom of this page from “The Starch Solutions” by John A McDougall, MD (2015 pg. 94-95) which shows the essential proteins and how many are recommended a day and how many are in plant foods. You don’t have to just eat beans and other legumes to get your proteins. As long as you are eating a variety of plant based foods, you will never go wrong (McDougall, 2012 p. 92-93). (Plant based: whole grains, vegetables and fruits, no processed foods, salt, sugar or oils)Dr. Greger has an app called the “Daily Dozen” which gives you a guide on ensuring you get all your essential nutrients in everyday. According to most researchers, the main supplementation that we need is vitamin D and vitamin B12. B12 is produced by bacteria which is present in meat, but not in plant foods. Some researchers claim you only need to take a B12 1x a week whereas others recommend taking it daily. I take a 5,000 mcg chewable tablet daily. Either way, you are not going to be so vitamin and nutrient deficient on a plant based diet that you feel drained. You actually will have more energy! So that is my research on protein from this morning. I will leave you with this final information from Dr. Greger. To prevent cancer, they recommend you eat whole grains and or legumes (beans, split peas, chickpeas, or lentils) with EVERY meal! Legume consumption is associated with a smaller waist line, lower blood pressure, decrease stroke risk, depression and colon cancer due to the vitamins present in these essential nutrients. Also, phytoestrogens in soy help prevent breast cancer and improve your cancer survival. (Greger, 2015 p.276-287).
References:
Campbell, T. Colin PHD, Campbell, Thomas M II MD (2016). “The China Study: Revised and Expanded Edition”. BenBella Book
Greger, Michael MD (2015). “How Not To Die”. Faltiron Books
McDougall, John A. (2012). “The Starch Solution”. Rodale(Chart below if from this book)
