Do we really need meat, eggs, and dairy to get enough protein in our diet? Eating a
diet filled with fruit, vegetables and grains while eliminating animal based foods
does not mean you won’t get enough protein. Putting the focus on a plant-based
lifestyle is a way to improve cardiovascular health and other chronic diseases.
What is Protein?
Proteins are molecules that play a role in so many bodily functions. They are
comprised of smaller units called amino acids. There are 20 amino acids, some of
which are essential which means we have to get them from the food we eat. These
20 amino acids are combined to make a protein.
Proteins are building blocks that help make up our muscles, cartilage, skin and our
blood among other organs and tissue. They make up enzymes, which help assist
chemical reactions in our body, as well as hormones and vitamins. Proteins are
needed to maintain a healthy immune system and for growth and development at all
stages of life.
Where does protein come from?
Protein can be found in animal products such as meat, eggs and dairy; however you can
get enough protein by eating a variety of plant based foods. You should eat different
types of plant proteins every day to get all the amino acids your body needs. You need
to eat protein everyday because it is not stored in the same way as fats and
carbohydrates. Nine amino acids-histidine, isoleucine, leucine, lysine, methionine,
phenylalanine, threonine, tryptophan and valine are known as the essential amino acids
and must come from food.
The National Academy of Medicine recommends that adults get a minimum of 0.8
grams of protein per kilogram of body weight per day, or over 7 grams for every 20
pounds of body weight. That means a 140-pound person should consume about 50
grams of protein each day and a 200-pound person should consume 70 grams of
protein each day. Per the National Academy of Medicine an intake of 10% to 30% of
calories is an acceptable amount of protein each day.
Can you get enough protein from plants?
You can easily get 15-30 grams of protein needed at each meal from a whole food
plant based diet. A cup of cooked lentils has about 18 grams of protein not to
mention 5 grams of fiber. Quinoa provides 8 grams of protein in a 1-cup serving and
is a complete protein, which means it, contains the nine essential amino acids our
bodies make on their own. One serving of almonds or about 23 almonds has 6
grams of protein. Per the United States Department of Agriculture (USDA) database
2018 one half cup of raw tofu has 21.76 grams of protein, 1 cup of corn has 15.64,
mushrooms have 3.97 grams and 10 ounces of peas and carrots have 8.59 grams of
protein. This is just a sample of the types of plant-based foods that provide protein
and of course you can combine these foods at a meal or increase the portion size to
increase your protein intake. Here is a recipe for a Veggie Burger provided in an
article from Harvard T. S. Chan School of Public Health (1/28/24). This recipe
combines several plant-based ingredients packed with protein.
Ingredients:
•2 cups quinoa
•1 cup brown rice
•2 ounces chia seeds
•4 ounces canned black beans, drained and rinsed
• 7 cups low-sodium vegetable stock or broth
• 4 cloves roasted garlic, smashed
• 4 ounces edamame beans, shelled and blanched
•1 bunch scallions, chopped
•1 bunch chives, chopped
•½ bunch parsley, chopped
•3 ounces grated parmesan cheese
•4 ounces of button mushrooms, chopped and sautéed in olive oil
•Salt to taste
Preparation:
1. Place quinoa, rice, chia seeds, black beans, and veg stock into a rice cooker, and
cook according to rice cooker directions/settings.
2. Unplug the rice cooker and let the mixture sit covered for 30 to 60 minutes to
absorb all liquid.
3. Place 1 ½ cup of mixture in food processor and puree.
4. In a large bowl, re-mix the pureed mixture with the remainder of the cooked
mixture, along with all other ingredients. Mix well and season to taste with salt.
Form the burger patties and grill or sear.
If you’d like to learn more about protein and how to diversify a plant based diet to
get your daily protein requirements please visit our website Optimal Wellness
and Nutrition Services.
References:
1. National Institute of Health: Medline Plus. What are Proteins and what do they do?
Last update March 26, 2021
2. National Institute of Health: Medline Plus. Dietary Protein. Last update June 13, 2016
3. Nutrition Board of the Institute of Medicine, The National Academies. Dietary
reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein
and amino acids. J Am Diet Assoc. 2002 Nov;102(11):1621-30. doi: 10.1016/s0002-
8223(02)90346-9. Erratum in: J Am Diet Assoc. 2003 May;103(5):563. PMID: 12449285.
4. Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL. Association
of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA
Intern Med. 2016 Oct 1;176(10):1453-1463. doi: 10.1001/jamainternmed.2016.4182.
Erratum in: JAMA Intern Med. 2016 Nov 1;176(11):1728. PMID: 27479196; PMCID:
PMC5048552.
5. U. S. Department of Agriculture and U. S. Department of Health and Human Services.
Dietary Guidelines for America 2020-2025 9 th edition. December 2020.
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