Where's the protein?
The most popular question I've been asked since transitioning to a plant based diet is, "where's the protein?" With the current low carb, high protein craze it's easy to see why people panic at the thought of cutting all animal products in place of plant foods. But, believe it or not, plant based diets don't just provide adequate amounts of protein, they actually provide better quality protein.
Before delving into the nitty gritty details of protein sources, let's first talk about how much of this stuff we actually need! A common misconception is that protein should make up the majority of our daily calories in order to achieve a lean body composition. As a former athlete and someone passionate about exercise, I always used to think that a great quantity of protein was necessary to build muscle and burn fat. After exercising, I'd whip up a high protein meal like scrambled eggs or grilled chicken. As a member of a gym, I became involved in a fitness focused microculture (Babin/Harris, pg. 200). Through this group of individuals with shared values about health and fitness, I learned that I should consume most of my calories from protein. These beliefs were further enforced through the fitness related social media accounts I followed (Babin/Harris, pg. 166). Many popular Instagram influencers regularly post pictures of their protein packed meals alongside rippling muscles, which lead me to the misconception that high protein diets were the way to go (Angell, 2017, September 27).
In actuality, the recommended daily average for protein is just 10% of daily calories (Campbell, 2015). Because health and fitness are important components of my self-concept, I am deeply invested in ensuring that I am well informed on the topic (Babin/Harris, pg. 124). Upon realizing I was missing a great deal of facts about proper nutrition, I made it a priority to learn more.
So now that we know how to get enough protein from plant sources, let's take a look at why we should even be worrying about it. Not all protein sources are created equally. While both plant and animal foods provide the macronutrient protein, the additional hormones, macronutrients, and micronutrients the bring along differ drastically.
Many health conscious individuals have noted that red meat and processed meats should be consumed in moderation, but promote frequent consumption of lean meats. However, even lean meats like chicken and turkey have been implicated in the development of certain cancers (Fuhrman, pg. 83-85). Animal proteins are rich in the IGF-1 hormone, which is a risk factor for several cancers. Moreover, animal products contain cholesterol to varying degrees. Although cholesterol is vital for our bodies to function properly, we're actually capable of synthesizing all the cholesterol we need within our own bodies. By turning to animal foods for the majority of our protein needs, we fall prey to the excess cholesterol that comes along.
Plant proteins have a twofold benefit because in addition providing protein, they contain nutrients that protect against cancer and heart disease (Fuhrman, pg. 89). By choosing plant protein sources, we are essentially building up our internal defenses against disease. Using an attribute-based evaluation of animal protein compared to plant protein, it's clear that positive attributes of plant protein far surpass those of animal protein (Babin/Harris, pg. 269). What's more, the negative attributes of animal proteins are a huge deterrent for a health conscious individual like me. For this reason, I find it worthwhile to go for broccoli over beef!
I hope this post has given you a new perspective on plants and protein. If you're looking for some high protein plant based recipes, check out these 25 Plant Based Protein Recipes. Next up I'll be taking a look at "carbophobia" to unpack the truth about high carb diets, so stick around!
How much protein do we really need?
Before delving into the nitty gritty details of protein sources, let's first talk about how much of this stuff we actually need! A common misconception is that protein should make up the majority of our daily calories in order to achieve a lean body composition. As a former athlete and someone passionate about exercise, I always used to think that a great quantity of protein was necessary to build muscle and burn fat. After exercising, I'd whip up a high protein meal like scrambled eggs or grilled chicken. As a member of a gym, I became involved in a fitness focused microculture (Babin/Harris, pg. 200). Through this group of individuals with shared values about health and fitness, I learned that I should consume most of my calories from protein. These beliefs were further enforced through the fitness related social media accounts I followed (Babin/Harris, pg. 166). Many popular Instagram influencers regularly post pictures of their protein packed meals alongside rippling muscles, which lead me to the misconception that high protein diets were the way to go (Angell, 2017, September 27).
In actuality, the recommended daily average for protein is just 10% of daily calories (Campbell, 2015). Because health and fitness are important components of my self-concept, I am deeply invested in ensuring that I am well informed on the topic (Babin/Harris, pg. 124). Upon realizing I was missing a great deal of facts about proper nutrition, I made it a priority to learn more.
How can we get enough protein from plants?
While animal foods like chicken, turkey, beef, fish, eggs, and dairy are touted as prime go to protein sources, plant foods also contain high levels of protein. Beans and legumes are a great example of high protein plant foods, with some varieties containing over 35g of protein per cup! Additionally, plenty of vegetables pack a protein punch while simultaneously providing essential vitamins and minerals. For an idea of just how easy it is to knock out your protein requirements through plant based foods, check out these videos:
Why choose plant protein over animal protein?
Many health conscious individuals have noted that red meat and processed meats should be consumed in moderation, but promote frequent consumption of lean meats. However, even lean meats like chicken and turkey have been implicated in the development of certain cancers (Fuhrman, pg. 83-85). Animal proteins are rich in the IGF-1 hormone, which is a risk factor for several cancers. Moreover, animal products contain cholesterol to varying degrees. Although cholesterol is vital for our bodies to function properly, we're actually capable of synthesizing all the cholesterol we need within our own bodies. By turning to animal foods for the majority of our protein needs, we fall prey to the excess cholesterol that comes along.
Plant proteins have a twofold benefit because in addition providing protein, they contain nutrients that protect against cancer and heart disease (Fuhrman, pg. 89). By choosing plant protein sources, we are essentially building up our internal defenses against disease. Using an attribute-based evaluation of animal protein compared to plant protein, it's clear that positive attributes of plant protein far surpass those of animal protein (Babin/Harris, pg. 269). What's more, the negative attributes of animal proteins are a huge deterrent for a health conscious individual like me. For this reason, I find it worthwhile to go for broccoli over beef!
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| Plant protein vs. Animal protein* |
I hope this post has given you a new perspective on plants and protein. If you're looking for some high protein plant based recipes, check out these 25 Plant Based Protein Recipes. Next up I'll be taking a look at "carbophobia" to unpack the truth about high carb diets, so stick around!
Image credits:
*Image from unsplash.com, assembled into graphic by author
Sources:
Angell, A. (2017, September 27). CB Chapter 8 Groups and Social Influence. Lecture Presented at the University of Michigan in Ann Arbor.
Babin, B., & Harris, E. (2016). CB: Consumer Behavior: Student edition 7. Stamford: Cengage Learning.
Babin, B., & Harris, E. (2016). CB: Consumer Behavior: Student edition 7. Stamford: Cengage Learning.
Campbell, T., PhD. (2015, May 4). Dr. Campbell's recommendations for Dietary Guidelines. Retrieved October 22, 2017, from http://nutritionstudies.org/2015-dietary-guidelines-commentary/
Fuhrman, J. (2003). Eat to Live. Boston: Little Brown and Company.
Caroline - Your blog brings forward a unique perspective often overlooked in a nutritional analysis. I was attracted to your blog even though I don’t follow a plant-based diet. However, I do value the importance of mindful eating and being aware of what you’re putting in your mouth. A paleo mindset is one that I usually strive toward (albeit, I’m not very good about it). Paleo derives from the idea that “if a caveman didn’t eat it, neither should you.” The diet focuses on eating things like meat, fish, leafy greens, seeds, nuts, etc. This article (https://www.nerdfitness.com/blog/the-beginners-guide-to-the-paleo-diet/) is a guide to following the paleo diet that I ambitiously follow, and it suggests that “fat and protein should make up a big percentage of your diet,” and that you should have “eggs, steak, chicken, fish or pork” with every meal (Steve, 2017). It’s interesting to compare this attitude with your plant-based approach. Sometimes, I think it’s a placebo effect; if you put ‘classic proteins’ into your body like chicken and fish you will feel fuller, longer, and that’s why the Paleo diet is attractive. Conversely, plant based proteins may be perceived differently; our interpretation of reality makes us believe it’s not a true protein (Babin, 51). In turn, we get hungrier sooner, and end up eating more calories to overcompensate; ultimately, it can promote a vicious cycle. Also, I think this misconception has to do with our attention and mindful eating (as alluded to earlier). If we don’t purposefully process information and think about the foods we put in our mouths, then we don’t register plant-based proteins as such; rather, we just think of it simply as a vegetable (Babin, 53). I’m so glad I read your blog so that now I can be more mindful of the foods that I eat and how to make them ‘count.’
ReplyDeleteBabin, B., & Harris, E. (2016). CB: Consumer Behavior: Student edition 7. Stamford: Cengage Learning.
Steve. “The Beginner's Guide to the Paleo Diet.” Nerd Fitness, NerdFitness.com, 31 July 2017.
This is a fascinating post. I, like yourself, am passionate about working out and staying in good shape. With a wedding about 8 months away, and a honeymoon to follow, I want to be in great shape. Actually, I've given my current workout a name: Project Honeymoon ;)
ReplyDeleteBut seriously, good to know that I can get a lot of protein from vegetables too. Maybe not a lot, but I don't just have to eat eggs and lean meat to get my protein. Eggs and grilled chicken are great sources of protein, but there is also a lot of protein in beans and vegetables.
I think the ratio of carbs to protein is supposed to be 2 to 1 right? After workouts, we need protein to rebuild the muscle, but also carbs to refuel.