Tuesday, September 1, 2009

Protein protein Protein>>>

It was once believed that vegetarians (and vegans) needed to combine protein sources at each meal to get "complete protein." Now we know that protein combining at each meal is not necessary. In their Position Paper on Vegetarian Diets, The American Dietetic Association states:

"Plant protein can meet requirements when a variety of plant foods is consumed and energy needs are met. Research indicates that an assortment of plant foods eaten over the course of a day can provide all essential amino acids and ensure adequate nitrogen retention and use in healthy adults, thus complementary proteins do not need to be consumed at the same meal."

The most common question to non meat eaters is, "Where do you get your protein?" It's a non-issue by nutrition researchers. Yet today, one of the most common questions I get is, "Where do you get your protein?"

The more things change, the more they stay the same.

Experts recommend that adult vegans eat .4 g of protein per day for every pound of healthy body weight.1 Recommendations for younger vegans are:2

The plant foods highest in protein are legumes (beans, peanuts, soyfoods such as tofu) and nuts, but grains and vegetables also contribute significant amounts.
It's Not Too Hard to Meet Protein Needs on a Vegan Diet

You can see from these vegan meal plans that it's not too difficult to meet protein needs on a vegan diet.

Here are some more protein links that might be of interest:

* Response to CCF about Protein for Vegan Teenagers
* How can I get plant protein without eating soy?

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