Where do vegans get their proteins?
The world is obsessed with protein. Vegans are bombarded with questions about where they get their protein from. All the time. As annoying as this question is (no one cared about how you got your protein before you went vegan) is is a very common doubt between nonvegans and understandably so considering we live in a fast food meat and dairy dominated society.
Athletes use to eat thick steaks before competition because they think it would improve their performance and protein supplements are sold at health food stores like never before. This concern about protein is completely misplaced. Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. Only about one calorie out of every 10 we take in needs to come from protein.
So how much protein do we need actually? The RDA (recommended dietary allowances) recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh). This recommendation includes a generous safety factor for most people.
So, in the United States, it appears that vegan diets are commonly lower in protein than standard American diets. But remember, though, with protein, more is not necessarily better. There do not appear to be health advantages to consuming a high protein diet. Diets that are high in protein may even increase the risk of osteoporosis and kidney disease.
There is no shortage of good sources of protein for vegans. The best ones are obviously going to be beans, legumes, seeds, nuts, and products made from them. But even fruits and vegetables contain protein. Dark leaves vegetables are extremely high in the holy tired of vegan nutrition; calcium, iron, and protein.
Very important to keep on crucial fact in mind: Every time you ingest nonvegan protein food (meats, dairy, fish…) your body will absorb only 20 to 35% of the total amount of proteins. Also, instead of recognizing it as food, your body will fight it, which will make you feel tired, lazy and depressed. Because it will use all the energy that it has stored in order to process all those toxins.
Harvard Health Publications: Harvard Medical School
The Planteous Veg
The Vegan Society
The Vegetarian Resource Group
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