Are YOU Protein Deficient?
So I find this one kind of funny. No one gives a solitary rats ass about your protein intake before they know you’re a vegan. Ever notice that? I’m a full-time hairstylist. Clients ask me about my diet as if I tell them I eat nails and glass for breakfast, lunch, and dinner.
They find it fascinating, and totally weird. But nonetheless, they like asking me about it. And believe it or not, I’ve helped many people transition over time and supported others who decided it wasn’t for them.
The NUMBER ONE concern without a doubt is, “well…okay…but where will I get my protein from?” That’s when I say, oh my favorite is kale liver! And they laugh…sometimes. Some actually pause…and look at me with an entirely blank face. Those are the ones I’m really concerned for. LOL
*eyeroll*
Really though, every vegan newb, this one’s for you. We’re diving in deep today into what the real deal is with vegan protein. What the best sources are, where to find them, how much is enough, are they more expensive than non-vegan proteins, and if and when a protein deficiency REALLY happens. Let’s get it.
We. Are. Vegan? Protein. Obsessed.
Today in 2023, we live in a protein-driven world. Everything is fast, on the go, and LOADED with protein. It’s as if we could care less about any other category of nutrition and solely fixate on protein.
The irony? America’s obesity rate has doubled in the last two decades, and yet we’re a protein-obsessed country. Take a visit to one of my favorite websites to ever exist, Pinterest. I bet you won’t have to scroll more than three times before you see a post for a protein bar, a recipe for protein balls, or a protein powder supplement. According to Grand View Research, the global protein supplement market is expected to reach USD $21 billion by 2025!
They also shared this little gem, “Plant-based products are expected to display fastest growth at a predicted CAGR of 7.9% from 2017 to 2025 due to various health benefits offered including lower risk of heart disease, reduced risk of type 2 diabetes, and protection against weight gain” – Cheers to that FEMPIRE, cheers to that!
When I first started going vegan and I began starting to talk to people about it, (which is daunting in itself) I sometimes would find myself second-guessing what I was doing! JUST based on their protein battering questions. Rapid-fire. “Don’t be ridiculous, rice doesn’t have protein, its a carb! It’ll never give you enough!” Or my personal favorite, “please, you’re eating my protein’s food!”
Override Society’s Opinion
Many athletes both male and female think it’s impossible to “gain a lot of muscle with a vegan diet.” Which, we vegans all know couldn’t be farther from the truth. And to the newbs, stick with me. The FEMPIRE is here for you.
Now, this isn’t a protein supplement bashing party. Supplements are great when used properly and as needed but always aim to get your protein from whole food, plant-based sources. We actually have an entire article dedicated to our favorite best tasting plant-based protein powders and how we use them! Check it out!
Kevin Tipton, a sports professor at the University of Stirling, “There’s no need for anyone to have supplements. They’re a convenient way to get protein, but there’s nothing in supplements you can’t get in food. Protein bars are really just candy bars with a bit of extra protein.”
What’s Protein’s Job Description, Anyway?
Let’s break this down a little bit. What is protein’s job anyway? I mean clearly it doesn’t have a bad one if it’s lookin’ at 21 billion bucks in just a few years. Protein, spread the wealth, you bitch.
Protein’s serve many roles in the human body such as becoming enzymes, hormones, transports between cells, provide energy, and muscle maintenance (Krause Food & The Nutrition Care Process)
No wonder we’re a country that is protein driven! People correlate protein with giving our body energy, almost the same way we would with caffeine. We all need that extra juice sometimes, but here we are in America where we are EXTRA in general. So MORE PROTEIN PLEASE!
Protein is made up of amino acids. (Its also what our hair and nails are made of- can’t take the hairstylist out of my soul, just can’t) Amino acids come in two different types. Essential and non-essential. Our body will only produce the 9non-essential amino acids naturally. It’s our job to make wise food choices and give our body the essential amino acids it cannot make on its own.
Lucky for us FEMPIRE, guess what has ALL essential amino acids? Kale’s liver? Just kidding.
ALL PLANT-BASED PROTEIN!!! All plant-based protein contains essential amino acids. I mean come on now, how much more black and white can we get here?! Soy is our one exception. Now, they HAVE the essential amino acids, but how MUCH of them do these plant-based foods actually contain?
Ever Hear Of Combining Protein?
This idea stems from the misconception that because some of these plant-based proteins contain a lower amount of the essential amino acids, we’re therefore not receiving adequate amounts and as a result, we must “combine” our protein.
Because lawd’ knows if we don’t, we’ll become protein deficient.
The FEMPIRE has debunked that phony rule. It’s simply not a thing. Just straight up block it out when someone talks about it, or even better, correct them and bring them to us! We’ll set em’ straight!
Truth is when we’re eating a balanced vegan diet composed of legumes, seeds, nuts, fruits, vegetables, leafy greens, and grains a protein deficiency is entirely off the table.
Our bodies will do the “combining” of the proteins all on its own. I mean we’re composed of a pretty solid machine, the human body. It’s magical.
What is Lysine?
Lysine is the one amino acid that is most commonly on the “lower-end” in vegan, plant-based protein sources. It’s the “concerning” protein. By concerning, I mean not a life or death sitch here guys, and borderline not concerning at all.
You will find lysine in grains and legumes. It is recommended for a balanced vegan diet to consume 3 servings of grains and legumes per day- which, most do without even realizing.
Legumes are said to have the most vegan protein.
Examples of Legumes: Lentils, Beans, Nuts, Tempeh
Vegan Protein Examples
So What’s The Real Tea Here?
So, if you’re a member of the FEMPIRE, or a member of the vegan, plant based community, and you’re panicking about not having enough protein, or you’re hearing’ crap from people at work or at home, we’re here to SQUASH all of that.
It is SO easy to meet that daily protein requirement as a vegan and even surpass it! NO, there is ZERO risk of having a deficiency in protein simply because you follow a vegan diet! Eat a variety of sources and nourish your body.
Take a deep breath, because your protein intake is A-OKAY! Keep things interesting for yourself! Switch it up often! Experiment with different vegan protein sources and I guarantee you, you’ll fall in love with some new foods in the process.
Be ready, the next time someone gives you sh*t about the “incomplete plant based protein myth” you can hit em with, “incomplete plant based protein to me, is the reality of the tooth fairy for you” JUST. DOESN’T. EXIST!
Then of course, direct them right here. 🙂
Mic. Drop.
References:
- Krause Food & The Nutrition Care Process
- What The Health
- Vinchay Fit Cards (photo credit)
- Grand View Research
Although I didn’t use this link as a reference for this article the information on here is invaluable to this topic! Check out more vegan protein facts HERE