The Great Protein Debate!

"Where do you get your protein from?" Every vegan alive has had this question asked at least 10 times. I personally can't count the number of times I have had it asked from not only non-vegans but vegans too. Many parents, peers, teachers, and coworkers will insist that without meat, vegans are certainly protein deficient. We have been programmed to think that getting enough protein is absolutely essential to living a healthy life when in fact it is not. If you like to do the research on the great protein debate a really good book to start with is Proteinaholic by Garth Davis, M.D. 

In the book Proteinaholic Davis says he was shocked to find out during his research that none of the "Protein Gospels" you may have heard were even a little bit true. He goes on to list:
● Protein is not the key to weight loss—in fact, animal protein is one of the biggest factors behind the obesity epidemic, and, in virtually every study, animal protein is correlated with weight gain.
● Animal protein is not one of the healthiest foods around—rather, it is strongly associated with diabetes, hypertension, heart disease, and cancer, the primary killers of our time. 
● Plant-based protein not only exists—it’s much better for you than animal protein and all plants contain more than enough to support every one of your health needs.
● A lower-protein (and low-fat) diet is the most effective way to lose weight, improve your health, and prevent future disease.
● Carbs, far from being the enemy, are (in their natural state) the source of human health, vitality, and vigor.
*list taken fro the book Proteinaholic

So you want to know how I and others on a plant based diet get their protein? Here is a list of 10 of foods that are commonly eaten by those on a plant based diet that contain protein. 
10 Common Ways That Vegans Consume Protein

1. Grains - Tons of grains have protein, including oats, wheat, rye, barley, corn, and rice, to name a few! Think about all the grains you eat per day. One cup of oatmeal has 6 grams of protein, two slices of whole wheat bread has 7 grams of protein, and one cup of brown rice has 5 grams of protein.
2. Legumes - This includes beans, peas, and lentils. 1 cup of kidney beans has 13 grams of protein alone, and a cup of lentils provides 18 grams!
3. Nuts - Nuts, including peanuts, almonds, cashews, and even peanut butter, are a great source of protein. Two tablespoons of almonds contain 4 grams of protein, and two tablespoons of peanut butter contain 8 grams.
4. Seeds - Seeds, such as sunflower and sesame seeds, make a great snack and are very healthy for you. Seeds are commonly consumed on breads and with other grains. One tablespoon of pumpkin seeds contains 2 grams of protein, and a tablespoon of flax seeds contains 1.5 grams.
5. Vegetables - Vegetables, common in a vegan’s diet, are a great way to get protein. One cup of broccoli contains 4 grams of protein, one cup of portabella mushrooms contains 5 grams, and one cup of spinach provides 6 grams.
6. Fruits - Vegetables are known to be a rich source of protein, but few realize that some fruits also contain a considerable amount of protein. One cup of dates contains 3.6 grams of protein, a medium avocado contains 4 grams, and one cup of guava contains 4.2 grams.
7. Tofu - 1 cup of tofu provides an impressive 20 grams of protein. People are more likely to consume only about a half a cup at a time, but still, that’s an easy 10 grams of protein.
8. Soy Milk - Providing 7 grams of protein per cup, soymilk is a great, delicious source for your protein.
9. Veggie Burgers and Other Meat Substitutes - These are becoming increasingly popular, especially “veggie” burgers made for vegans. Did you know that one veggie patty provides you a whopping 10 grams of protein?
10. Quinoa - Quinoa is considered the king of whole grains. 1 cup of cooked quinoa will get you 18 grams of protein!

The Key Is A Varied Diet
As you can see from the list above, it’s quite easy for a vegan to consume the proper amount of daily protein. Let’s say for breakfast you have a cup of oatmeal and a guava, for lunch you have a veggie burger with soymilk, for a snack, you have some peanuts, and for dinner, you have lentil salad with spinach, half a cup of cooked tofu, and kidney beans. That’s 82 grams of protein! Plant proteins are different from meat proteins, vegans should aim to consume 0.41 grams of protein per pound each day. This amounts to almost 10% of daily calorie intake. Therefore, an average 180-pound male vegan should consume 74 grams of protein each day.​ So as you can see it is possible to get plenty of protein on a plant based diet. When was the last tie you heard of anyone being dying fro being protein deficient? I'll wait......