How to Eat enough protein if you’re plant-Based

Written by Dr. Jordan Valdez, ND, RD

Reasons for Going Plant-Based

People choose to eat vegan and vegetarian for several different reasons - religion, animal rights, environmental protection, health issues (e.g. high cholesterol), personal preference, the list goes on. Whatever the reason, with any way of eating that restricts certain foods or food groups, the risk of nutrient deficiencies/insufficiencies is possible. For vegans and vegetarians who exclude all or most animal foods, one of the primary nutrient deficiencies/insufficiencies is…protein. It is not impossible to get enough protein on a vegan or vegetarian diet, but it often requires more awareness and intention.

The Problem with Low Protein

Unfortunately, when people stop eating animal proteins, they start eating significantly more carbohydrates – especially those unhealthy carbohydrates including refined carbohydrates and simple sugars. The higher intake of refined carbohydrates and simple sugars increases the risk of developing metabolic disorders including obesity, metabolic syndrome, prediabetes, type II diabetes, heart disease, and fatty liver. The lower intake of protein increases the risk of these metabolic disorders as well as the risk of stunted growth, loss of muscle/bone mass, decreased immunity, mood disorders, poor wound healing, and weaker hair, skin, and nails.

True protein deficiency as a result of starvation and malnutrition is less common in the United States. However, protein insufficiency is quite common, especially among vegans and vegetarians. And let’s not blame the diet itself, but rather a lack of nutritional knowledge and proactiveness. Knowing the ins and outs of protein is key - what is protein, why is protein important, what are vegan/vegetarian sources of protein, how much protein do you need, and when is the best time to eat protein. These are all topics every vegan and vegetarian should be well versed in. So let’s dive in.

What is protein & why is it important?

Protein is one of the three macronutrients of the human diet, the other two being fat and carbohydrate. Amino acids are the building blocks of proteins; a chain of 2-50 amino acids is called a peptide and a chain of over 100 amino acids is called a protein. Proteins and amino acids, being structural in nature, are abundant throughout our bodies - in virtually all of our cells, tissues, and organs. Enzymes (the catalysts of metabolism), hemoglobin (the carriers of oxygen), immunoglobulins (the antibodies that fight infection), albumin/sex hormone binding globulin (the carriers of hormones), and certain hormones (for e.g. insulin) are all made up of proteins/peptides and are extremely important for normal, healthy functioning. Eating protein also helps regulate blood sugar levels, decrease hunger, increase fullness, and upregulate metabolic rate.

What are vegan/vegetarian sources of protein?

Vegan sources of protein include beans/legumes, soy, nuts, seeds, nutritional yeast, spirulina/chlorella powders, plant protein/collagen powders, and certain whole grains.

Vegetarian/pescatarian/ovolactovegetarian sources of protein include all of the above in addition to eggs, dairy, and/or fish (depending on the type of vegetarian).

There are actually 9 amino acids that are considered essential (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine), meaning our bodies cannot make them, instead we have to get them from the food we eat. We used to think we had to pair certain foods together in order to attain essential nutrients - for example, eating rice and beans together because each one of them contains amino acids that the other doesn’t. However, more recent research shows that pairing foods is not necessary as long as you eat a variety of protein sources throughout the day.

How much protein do you need to eat?

The amount of protein you need differs depending on various factors including age (protein needs are higher under age 18 and over age 65), sex (men generally require more protein than women), pregnancy/breastfeeding (pregnancy and lactation increase protein needs), activity level/muscle mass (the more activity/muscle mass, the higher the protein need), and injury/ health status (certain health conditions require more or less protein, talk to your doctor).

The current dietary allowance (RDA) of protein for healthy adults aged 18-65 is a minimum of 0.8 grams per kilogram of body weight. Although, this is the bare minimum recommended to prevent deficiency. Optimally, without the presence of kidney disorder/disease, 1 gram per kilogram of body weight for most people and 1.5-2 grams per kilogram for athletes, is a better goal. As a rule of thumb, you can aim for at least 20-25 grams of protein with every meal.

*To calculate protein needs: divide your weight in pounds by 2.2 to get weight in kilograms and times that by the grams of protein to get your total grams of protein needed per day. Divide the total grams of protein by the amount of meals you eat daily to get the amount of protein you need to eat per meal.*

When is the best time to eat protein?

Unlike fats and carbohydrates, our bodies do not store protein. This means that we need to eat it more frequently so that it is available at any given time to be used by the cells and tissues that need it. Therefore, protein intake should be distributed throughout the day. This being said, there are two times of day that are especially important to eat a protein-rich meal: in the morning for breakfast and within 30-60 minutes after exercise or intensive physical activity. Eating protein in the morning for breakfast helps regulate blood sugar levels throughout the day thus helping to improve energy, mood, mental clarity, and appetite. Eating protein after exercising helps repair and rebuild muscle and bone mass for increased strength and endurance.

If you want further guidance or a comprehensive nutrition plan, reach out to the EmpowerMed team of naturopathic doctors today. We are nutrition experts and take a collaborative approach to natural medicine, partnering with patients to help them achieve their unique health and wellness goals.

Contact us today at 760-456-7501 or use our booking link to schedule.

EmpowerMed Clinic is located just off the I-15 and Carroll Canyon within the Fitness Quest 10 Wellness Center of Scripps Ranch, San Diego County, CA.

We serve the communities of North County San Diego, Poway, Rancho Bernardo, 4S Ranch, Mira Mesa, Ramona, Scripps Ranch, Santee, and more.