We’re talking about the most common question vegans get asked by omnivores: “Where do you get your protein?”
If I paid myself a dollar for every time I’ve been asked this question in the last 33 years, I could have taken a lot more vacations! 🙂
And as you embark on your new vegan journey, you’ll be asked this question more times than you can count, too. Truth be told, you probably asked it a few times yourself, right? But no worries! Because now you’ll have the best answer ever to this question.
Now you can tell folks that the largest study in history of people who eat plant-based diets found that the average vegan gets 70% more protein than the recommended daily allowance, just like omnivores do. Check out this NutritionFacts.org video to learn more.
You can also tell them that all protein comes from plants. That’s where the animals they eat get their protein. But as a vegan, you’re just cutting out the middle animal (and all the unhealthy animal tissue, cholesterol, saturated fat, growth hormones, antibiotics, etc., that come with it),
And there’s no need to worry about protein-combining either because all plant proteins are complete proteins. Protein-combining is a myth that was dismissed decades ago. Check out this other NutritionFacts.org video to learn more.
So now you can slay that protein question for good. Plant foods provide more than enough protein than you need each day. And here’s a list of the top 10 plant-powered proteins:
1. Tempeh, 1/2 package = 22 grams
2. Tofu, 1 cup cooked = 20 grams
3. Lentils, 1 cup cooked = 18 grams
4. Pumpkin Seeds, 1/2 cup raw = 17 grams
5. Almonds, 1/2 cup raw = 16 grams
6. Split Peas, 1 cup cooked = 16 grams
7. Garbanzo Beans (Chickpeas), 1 cup cooked = 15 grams (Most beans have 14-16 grams)
8. Hemp Seeds, 1/4 cup raw (4 tablespoons) = 10 grams
9. Quinoa, 1 cup cooked = 9 grams
10. Millet, 1 cup cooked = 8 grams
So there you have it, family! Slay the protein question and get all the protein you need and more…effortlessly.
And if you want to counter with a little question of your own, how about “Where do you get your fiber?” Because the real nutrient deficiency in this country is actually fiber, not protein.
Less than 97% of Americans get enough fiber in their diet, despite the fact that fiber protects against the leading causes of illness and death in this country, including heart disease, certain cancers, diabetes, and obesity.
And fiber is only found in plant-based foods–like beans, nuts, whole grains, fruits, and vegetables. No animal-based foods contain fiber. So, if we’re really concerned about each other’s diet and health, the real question should be whether we’re getting enough fiber.