Besides meat becoming extremely expensive these days, you know you’ve been eating too much of it and consequently your health is suffering.
Eating less meat will take a strain off your budget, it also likely will help lower cholesterol, reduce the risk of cardiovascular disease and cancer—but you’re still concerned about eating enough protein.
No need for concern.
The latest and largest study in history of people who eat plant-based diets, published in the Journal of the Academy of Nutrition and Dietetics in 2013, found that the average vegan gets 70% more protein than the recommended daily allowance—just like meat-eaters do.
But what precisely is protein and why do we need it?
Protein is a vital nutrient that grows blood cells, bones, muscles, skin, hair and other parts of our bodies.
Our bodies are home to tens of thousands of different types. Each one is made from building blocks known as amino acids.
At least 20 amino acids make protein. Eleven of them are made by our bodies and we must get the other nine, essential amino acids, from the food we eat every day. And how much protein do we need each day? On average, we need to get about 50-70 grams a day, according to the Institute of Medicine’s recommended daily allowance.
Another way to calculate this is to multiply your weight by 0.36 grams. So, if you weigh140 pounds, you’ll need about 50 grams of protein each day.
If you’re very physically active, you need more protein, up to 70 grams daily, and you can easily meet your needs by increasing the amount of protein-rich beans, grains and nuts you eat each day.
Almost all plant-based foods contain some protein, from an avocado (7 grams) to a cup of raw kale (2 grams). The key is to eat different plant food throughout the day, and you’ll be sure to have your protein needs met.
Top 10 High-Protein Plant-based Foods
- Almonds, 1/2 cup raw = 16 grams
- Garbanzo Beans (Chickpeas), 1 cup cooked = 15 grams (Most beans have 14-16 grams)
- Hemp Seeds, 1/4 cup raw (4 tablespoons) = 10 grams
- Lentils, 1 cup cooked = 18 grams
- Millet, 1 cup cooked = 8 grams
- Pumpkin Seeds, 1/2 cup raw = 17 grams
- Split Peas, 1 cup cooked = 16 grams
- Tempeh, 1/2 package = 22 grams
- Tofu, 1 cup cooked = 20 grams
- Quinoa, 1 cup cooked = 9 grams
