okay, here is the post that addresses the most common question i get being vegan.
protein supplements are all the rage these days and it really is misplaced…protein is essential but not something we should be SO concerned about. we need very little protein in our diet. in fact, protein supplements are not needed even to achieve the highest level of protein. the RDA recommends about 10% of our calories come from protein.
vegans in the united states typically get between 10-12% of calories from protein and non-vegetarians actually get close to 14-18% of calories from protein. this means vegan diets are usually lower in protein. this does not mean more protein is better for you. diets high in protein may increase your risk of osteoporosis and kidney disease. protein is not meant to be the principle source of energy instead it should be carbohydrates.
here are some foods that I eat to get protein! you don't need to be vegan to add these great and not to mention healthier ways to get your protein fix. Lastly to debunk a myth, which you can reference using the CDC link below, it is no longer true that you must eat complimentary proteins like rice and beans together for your body to have a complete protein. Whatever you eat that day your body will soak it up so vegetarians and vegans can easily meet all the amino acid requirements.
protein supplements are all the rage these days and it really is misplaced…protein is essential but not something we should be SO concerned about. we need very little protein in our diet. in fact, protein supplements are not needed even to achieve the highest level of protein. the RDA recommends about 10% of our calories come from protein.
vegans in the united states typically get between 10-12% of calories from protein and non-vegetarians actually get close to 14-18% of calories from protein. this means vegan diets are usually lower in protein. this does not mean more protein is better for you. diets high in protein may increase your risk of osteoporosis and kidney disease. protein is not meant to be the principle source of energy instead it should be carbohydrates.
so essentially it is fairly easy to meet the daily protein
requirement as a vegan or vegetarian. i certainly do not have trouble with it or need to count/plan everything I eat. in general some vegan foods that contain protein are
vegetables, beans, grains, nuts, and seeds. furthermore soybeans, quinoa and spinach are
considered high quality protein.
here are some foods that I eat to get protein! you don't need to be vegan to add these great and not to mention healthier ways to get your protein fix. Lastly to debunk a myth, which you can reference using the CDC link below, it is no longer true that you must eat complimentary proteins like rice and beans together for your body to have a complete protein. Whatever you eat that day your body will soak it up so vegetarians and vegans can easily meet all the amino acid requirements.
- 2 cups kale: 5 grams
- 1 cup spinach: 7 grams
- 1 cup boiled peas: 9 grams
- 1 cup- 7-9 grams
- couple tablespoons- 8 grams
- also very cheap; like 2 dollars for 12 ounce container
- 13-15 grams of protein
- very filling and contains heart healthy fiber
- 1 cup- 11g
- 1 cup- 17.9g
- high fiber
I heard cauliflower and broccoli are also high in protein.
ReplyDeleteYes, you are correct! many different veggies, beans, grains, nuts, seeds contain at least some protein but the list above are the ones with the highest in their group. Looks like broccoli has 4.2 grams of protein and cauliflower has 2 grams of protein in one cup. This shows just how easy it is to find foods with protein. It is certainly not a nutrient only found in meat as some assume.
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