Plant Based Protein: We are here to hold your hand <3

We are so pleased to announce the first of our Vegan Nutrition Series blogposts by nutritionist powerhouse, Mia DeBartolo- and this one hopes to answer the age old and incredibly redundant question we vegans could retire off of were we to get a cent every time asked: 'Where do you get your protein?'

Snarkyness aside- we are beyond thankful to have you here! Even being open minded is a huge and incredibly valuable step in the direction of a more compassionate lifestyle- a lifestyle... we know your true, wonderful, empathetic and intelligent self resonates with big time.

But it can feel lonely, and confusing- don't worry, we are here to hold your hand <3 

Let’s talk about protein.

Protein is one of those words that gets thrown around a lot when talking about nutrition, and for good reason. It’s a very important macronutrient for the body. But why has it become such a hot topic of concern for those wanting to adopt a vegan diet? There are a few reasons, but rest assured it is beyond easy to get enough protein as a vegan. But first, let’s break this topic down a little.

What is protein?

Proteins are large molecules made up of amino acids linked together by peptide bonds. Think of these amino acids as building blocks that make up protein.

Why is it important?

When most people think of protein, they think of strong muscles! While protein is an important component of building muscle in the body, it has many other functions too.

In a nutshell, here are some other functions proteins have in the body:

·  Connective tissue

·  Hair, skin and nails

·  Enzymes (important for digestion)

·  Several hormones

·  Antibodies (important for the immune system)

·  Hemoglobin (protein in red blood cells that bring oxygen from lungs to rest of body)

·  Neurotransmitters (for the brain/nervous system)

·  Building/repairing muscles and bones-making it very important for growth and development

Let’s go back to the subject of amino acids, because this is where many people have believed that plant protein is inferior to animal protein.

There are 22 amino acids (the building blocks), and of those 22, 9 are called “essential” amino acids, because the body cannot make them and we need to consume them from food.

Now, let’s get one thing straight:

All plants contain all of the 9 essential amino acids.

They contain them in various different amounts, but all plants contain all 9 of them. Some are just higher in some amino acids and lower in others, so it varies.

As long as people are eating a variety of plant foods, and incorporating those higher protein plant foods (we’ll get to that in a moment) into their regular diet, they’re good to go!

There’s also this common misconception that people need to “food combine” so that they have a perfect range of all 9 essential amino acids in every individual meal. This is simply unnecessary (and honestly a headache to do). You see, our bodies are very smart. As long as you’re eating a wide variety of plant foods within 24 hours, your body will take those pieces of the building blocks, and complete the puzzle themselves. There’s no need to stress about it.

Now, if someone were to be on a diet of only rice – then no, they wouldn’t meet those different amino acid targets, since there’s no variety of amino acid amounts in their diet. That’s when someone could fall into some health problems – unfortunately, in developing countries where there is food scarcity, protein deficiency is an issue because of this. In the western world, however, it’s very rare to see someone with a protein deficiency because most people are eating a variety of foods.

So, what is the recommended amount of protein for people to consume?

The RDA (recommended dietary allowance) in Canada for protein for people over the age of 18 is 0.8g per kg of body weight per day for the average healthy adult. There are instances where people need more such as for athletes, children, pregnant people, those who are lactating and older adults. There’s also debate around if this is the optimal amount of protein for the average healthy adult. A range from 0.8g-1.2g per kg is optimal for most people, but many people can definitely benefit from as much as 1.6g per kg of body weight. It can also be helpful to use a food tracking app like cronometer just to see an estimate amount of what people’s total protein amount per day is. These numbers can be confusing, so it’s key to find a number within that range that works for you and talk to your healthcare provider or a nutritionist if you have questions. Most importantly though, do not overly stress out about meeting a specific number every single day, just try your best to fall somewhere within that range.

Here are some high-protein plant foods to incorporate into your daily diet:

Source: USDA

There are so many high-protein plant foods to choose from! There are all kinds of delicious recipes that incorporate lots of these foods. You can make a veggie stir fry with tofu, a spaghetti bolognese with TVP, a lentil stew, hummus, tempeh tacos, throw some hemp seeds in your smoothie, the options are endless! 

Plant protein for the win! To help the animals, the planet, and your health.

References:

Nagra, Dr Matthew. “The Skinny on Protein - Should You Supplement?” Dr Matthew Nagra ND, 6 June 2022, drmatthewnagra.com/supplementing-protein/. Accessed 19 Nov. 2024.

Gardner, Christopher & Hartle, Jennifer & Offringa, Lisa & Wasserman, Arlin. (2019). 

Maximizing the intersection of human health and the health of the environment with regard to the amount and type of protein produced and consumed in the United States. Nutrition Reviews. 77. 197-215. 10.1093/nutrit/nuy073. 

PLANT BASED NEWS. “Building Muscle on a Vegan Diet: Expert Advice from Dr. Matthew Nagra.” YouTube, 26 July 2024, www.youtube.com/watch?v=xhvxeDVhlwU. Accessed 19 Nov. 2024.

U.S. Department of Agriculture. “FoodData Central.” Usda.gov, 2024, fdc.nal.usda.gov/.