what is protein and do vegetarians get enough of it?
great questions and the answer to the second one is….
ABSOLUTELY!
Here’s the secret: Eat a diet full of a wide-range of fruits, vegetables, grains, greens and legumes. Yup, It's that easy. But keep reading for more helpful information about protein, vegetarian protein sources, and meal suggestions.
Quick lowdown on Protein:
Protein gives us energy and provides structure to our tissues and cells, supports immunity and even growth. (think about all those protein shakes being marketed to athletes and people who work out. Protein is what helps give us the energy to get through a workout and also to recover from one, and yes, vegetarian protein sources are just as good!
What is Protein?
Proteins are the building blocks of cells and tissues for major parts of the body. Protein is a component of every cell in our body from our hair to our toes. There are 20 amino acids in the body. We produce 11 but have to get the other 9 from our diet)
The 9 amino acids that we consume from our diet are called essential amino acids.
There are 2 types of dietary Protein: complete & incomplete
Animal-based protein sources are considered complete because they contains all essential amino acids.
Plant-based protein is usually considered *incomplete because it doesn’t have all 9 essential amino acids. Don’t let this scare you, because by consuming a variety of plant-based foods in your diet, you will cover your 9. And in case you were wondering, you don't need to combine sources of all 9 proteins in one meal, just eat your rainbow throughout your meals to cover the missing proteins.
quinoa, soy and spirulina are considered complete sources of vegetarian protein
Is Protein Important?
Yes, it absolutely is. We need protein to keep us strong. It is crucial for vital functions, regulation and maintenance of our bodies. We need a steady amount of it to meet our needs.
Protein Trends:
I feel like every other packaged good touts its high protein content, which is a great marketing tactic for those brands looking to capitalize on the hype. The current American diet trend and the ancillary trendy books and packaged goods, is focused on increased protein consumption and decreased carbohydrate intake. My advice? Experiment and see what works for you, your body and lifestyle because everyone needs a different amount.
** It is rare for American people in this day and age to be protein deficient**
we have all been led to believe otherwise because of very effective marketing campaigns . Signs you aren’t getting enough Protein:
Common symptoms include sugar and sweet cravings, feeling spacey and jittery, fatigue, weight loss, loss of healthy color in facial area, feeling weak, anemia, change in hair color and texture, skin inflammation (in severe cases).
*the symptoms listed above should not be used to self-diagnose. These symptoms could also becoming from other causes. If you are concerned, you should seek medical advice.
Signs you could be getting too much Protein (yes! that is possible):
Common symptoms include low energy, constipation, dehydration, lethargy,, weight gain, sweet cravings, feeling “tight” or stiff joints, body becomes overly acidic, smelly body odor, halitosis and calcium loss to compensate for acidic status in body.
Calculating Your Protein
Most foods contain some protein, and we don’t need that much of it. The USDA recommends anywhere between 20 to 30 percent — so if you consume 2,000 calories, for example, about 400 of those should come from protein. Personal daily protein requirements can also be customized and calculated based on weight:
Protein = 4 calories/gram
Recommended allowance = .8g/kg of body
Divide weight by 2.2 (weight = kg) then multiply by .8
***pregnant women, as well as children, have higher protein needs
🧐 Did you know that excess protein will be stored in the body as fat not muscle? So think twice before you think about adding unnecessary protein to your diet just because you think you need more protein.
Plant-based protein sources
Grains: millet, quinoa, buckwheat, farro, brown rice and oats
(*white rice has been removed of the bran and germ, stripping it of its naturally occurring vitamins, minerals and fiber)Soy: includes miso, tempeh, miso, tamari & edamame
Look for non-GMO soy-based products
Beans/legumes: contain a more complete set of amino acids then other plant foods. (think black beans, chickpeas, lentils)
Nuts : almonds, cashews, walnuts, pecans, hazelnuts, peanuts are all sources of protein. They make great snacks, nut butters, and sauces and are great any time of day!
Seeds: great options include, chia, flax, hemp, pumpkin,sesame, and sunflower
Leafy greens: dense with easily assimilated amino acids as well as other wonderful nutrients. (e.g. broccoli, spinach, kale, collard greens, bok choy, romaine lettuc and watercress all contain varying amounts of protein)
Spirulina: This algae supplement is thought to be one of the oldest living life forms on earth 🤯. It’s high in protein, iron and calcium; it’s great at helping to remove heavy metals from the body. (If you’ve been eating certain chocolate brands lately, you might want to start incorporating Spirulina into your routine.) We use Spirulina in our morning smoothies and its deep green color often makes for the prettiest ones!
Processed protein:
Protein powder: this one is obviously a processed food, but if you are looking to supplement additional protein in your diet, or to replace a meal like breakfast with a smoothie, a quality vegan protein powder like Truvani is a great option.
Seitan: aka “wheat meat” is a high protein product made from wheat gluten, Definitely not for the gluten-intolerant, because this is pure gluten but great for people with soy sensitivity looking for a vegetarian protein option.
Have a look at some of my protein-packed vegetarian recipes
Plant Powered Protein Guide
Carleigh Bodrug, phenom behind Plant You and author of my favorite vegetarian cookbook of all time, just sent out this incredible Plant Powered Protein Guide to her subscribers, that she generously said I could share with you! In the guide, she breaks down the protein amounts, ways to use the various proteins, and some great recipes for the vegetarian proteins I shared above.
Interested in learning more about vegetarian protein sources, recipes, meal-plans and more? Click on the button below ⬇ and sign up for a free health coaching consultation today!
