Admit it, you’ve wondered, “Where do vegans get their protein?” (Even if you are vegan!)

It’s a reasonable concern; after all, protein is essential for human health; we hear about it all the time, and where do vegans get their protein if they don’t consume it?

What is protein?

Protein is crucial to human health. In fact, it is necessary for all living organisms. I promise not to make it dull or textbook-like, but understanding why protein is so essential is critical to understanding why we discuss it so often. Protein is used by the body for a variety of purposes, including bone formation (muscles, cartilage, and skin), cell and tissue repair, immune response support, hormone regulation, digestive facilitation, and other essential processes.

The human body has thousands of different proteins, but they are all built using the same building blocks: amino acids. There are over five hundred amino acids in nature, but only about twenty of those are used for making proteins and are required for human health. Our bodies can produce eleven of them, but we can’t produce the other nine, which we call essential amino acids — we need to get them from food. That’s why eating protein is so vital; without it, we waste away.

So it’s no wonder that you’re always hearing about protein. It is critical, because your body cannot manufacture all of the protein it requires unless it receives it from food.

That’s protein, not flesh. Wait, aren’t protein and flesh the same?

Meat = protein?

You wouldn’t be the first person to associate protein with meat. I’ve been there and done that. I used to believe that in order for a meal to be nutritionally balanced, it required to include either meat, eggs, or cheese.

I do not blame myself, either. A fast search of the keyword “food pyramid” yields a plethora of various images, all of which include dairy, eggs, and meat at the second highest level. Some have nothing else, while others contain a token bean or nut that is significantly smaller than the meat selections. The image is striking and conveys a clear message: protein originates from animal-derived foods, particularly meat. Protein is frequently used interchangeably with meat. It’s hardly surprising that folks are confused!

“We know today that it is virtually impossible to design a calorie-sufficient diet, whether it is based on meat, fish, eggs, various vegetarian diets or even unprocessed whole natural plant foods, which is lacking in protein and any of the amino acids.” — Gunnar Johansson in “Protein Deficiency: A Rare Nutrient Deficiency”.

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It’s true: meat, eggs, fish, and dairy are all healthy sources of protein. But they aren’t the only ones. Legumes, seeds, grains, and vegetables are all sources of protein. Protein may be found practically anywhere, but at varying amounts. A steak (even a tofu steak) contains far more protein than roasted peppers. However, the roasted peppers do contain some protein.

If you eat a diversified diet and get enough calories, you’re unlikely to suffer a protein deficit. Severe protein shortage is possible, however it seldom happens on its own. It is typically connected with other nutritional inadequacies, such as starvation diets and low-calorie consumption, which is a genuine issue in regions of the globe where famine and hunger are common.

“In general, protein deficient diets are also deficient to varying degrees in a range of other nutrients.” — Health Promotion and Disease Prevention Knowledge Gateway.

In most high-income nations, individuals consume adequate protein, often more than the recommended quantity. That is not to say that protein insufficiency is a hoax; the illness is more prevalent in hospitals and nursing homes, affecting individuals with eating disorders, low-calorie diets, and other ailments. The elderly population is particularly vulnerable if they do not consume enough calories. Protein insufficiency, on the other hand, poses little harm to the majority of people.

So, while animal-derived products provide protein, they are not the exclusive source. It is still necessary to ask if all of these proteins are the same. Can you obtain enough protein, and the appropriate sort, only from plants?

The complete protein myth

You’ve undoubtedly also heard that meat is the only complete protein. It is not incorrect to argue that meat is a complete protein, but it is not the sole option.

Before we go any further, what is a complete protein? A complete protein is described as a nutritional supply that contains all nine necessary amino acids, which our bodies cannot manufacture on their own. Fish, cattle, poultry, hog, lamb, dairy, and eggs are all good sources of complete protein. There aren’t as many complete proteins in plant-based diets. Soybeans (such as tofu, tempeh, and edamame beans), quinoa, and buckwheat are excellent examples.

So, how is complete protein a myth? Indeed, complete protein diets are frequently and virtually solely derived from animal sources. The truth is, you don’t have to eat whole proteins. You do require the nine essential amino acids, but they do not have to be obtained from the same source or taken on the same day or every day. You may combine a variety of foods in your diet to receive all of the key elements you require, including protein. For example, the Mexican staple of rice and beans (which, incidentally, is what Brazilians consume on a regular basis) is mixed with a full protein. And this is not the only combination — mixing whole grains with legumes is often a great way to get a complete protein.

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I know, the idea of having to learn such combinations sounds like a lot. But the good news is that you don’t need to know the combinations or even aim for them, as long as you eat a varied diet. And the varied diet in this sentence means eating different things — which you probably do. Plant protein is just as good as animal protein and will provide you with all the amino acids you need. If you’ve ever heard of the 30 plants a week to strengthen your gut health, that will also ensure you get all essential amino acids into your diet without knowing specific combinations. Adding whole grains, legumes, and nuts to your plate is a great idea to eat healthier and get all the protein you need, and it’ll also serve you with other essential nutrients, important carbohydrates, and even fibre.

When you eat protein, you also eat whatever goes with it. For example, steak and lentils are considered better protein sources. However, while steak is high in protein, it also contains a significant amount of saturated fat and, depending on how you prepare it, a lot of salt. Lentils, on the other hand, give protein without fat but with more carbs and fiber.

A study including over 100,000 people discovered that a high intake of plant proteins is connected with decreased mortality, but a high consumption of animal protein, particularly from processed meats, is associated with increased cardiovascular mortality. The source of your protein is important, but not in the way that most people think. Prioritising plant-based diets can help you live longer.

Where DO vegans get their proteins?

Everywhere! Vegans acquire their protein from a variety of sources, including whole grains, legumes, and nuts, as well as from everything else they consume, albeit in reduced proportions.

Here are some fantastic possibilities for adding extra protein to your diet from plant sources (per 100g): Pumpkin seeds (24.5g), peanut butter (21.9g), tofu (17.3g), chia seeds (16.5g), chickpeas (8.9g), black beans (8.9g), peas (5.4g), quinoa (4.4g), wholemeal bread (12.5g), pasta (5.8g), sweetcorn (3.4g), broccoli (2.8g), brown rice (2.5g), oats (2.5g), potatoes (2g), and sweet peppers (1g).

This list is for your pleasure. Although the figures are accurate, you’re unlikely to eat 100g of pumpkin seeds (and be aware that they contain significant quantities of saturated fat, similar to a steak), but you’re likely to consume far more than 100g of tofu. The idea is that protein may be found in a wide variety of foods other than meat. And, while vegans must be mindful of certain nutrients, protein is not our primary challenge. A survey of over 70,000 people found that vegans consume almost the same amount of protein as omnivores, average more than 70g per day, which is substantially more than the recommended dietary consumption.

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For people who want to consume more plant-based meals, there’s no need to be concerned about their protein consumption. Consider legumes (a fancy word for beans), seeds, and nuts to be your major protein sources, with whole grains and vegetables providing even more.

If you’re concerned about your protein consumption, regardless of the diet you follow, I strongly advise you to consult with a nutritionist who can help you determine your individual requirements. If you need additional protein for whatever reason (maybe you’re training to be the next Mr Universe), there are lots of plant-based protein powders (akin to the more widely seen dairy whey powder) that you can take to get the extra boost.

Eating plants will not make you protein deficient. You can eat your vegetables without worry!