It’s the question all vegans get on a regular basis, “But how do you get your protein?” It always comes from a well-meaning friend or acquaintance who fears you haven’t considered this aspect of plant-based living and you must be suffering from massive protein deficiency. Rest assured, omnivorous friends, it’s much easier than you think.
First, there’s a huge misconception about protein among most Americans, which has been propagated by the meat and dairy industries. They’ve convinced us that we need much more protein than we really do. Seriously, have you ever known anyone with a protein deficiency? I don’t think so. Extra protein in the body can make your blood acidic, which can make you sick, and a surplus may even contribute to osteoporosis and kidney disease. The RDA recommends that 10% of our calories come from protein. Vegans generally get 10-12% of their calories from protein while omnivores get 14-18%. As long as you are getting enough calories in your diet, protein shouldn’t be an issue. And the healthiest sources of protein come from, you guessed it, plants.
Second, most veggies, beans, nuts, seeds and grains contain protein. Sources with the highest content include tempeh, seitan, soybeans, lentils, and beans. Protein is comprised of amino acids, and all of these that your body doesn’t already make are available from plant-based sources.
Stop by your local health food store or even some grocery stores and pick up some tempeh or tofu. Here’s a family favorite that I found on VegWeb (one of their 15,000 recipes); it was the first time I ever made tempeh and it’s become a go-to family favorite. I hope you enjoy, and you’ll be armed with the real scoop on protein next time the topic arises.
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