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Swap Out Animal Based Protein For These Delicious And Healthy Alternatives

“Where do you get protein?”

This popular question that vegans and plant-based eaters are asked, often leads to debates, myths, misinformation, jokes, and even memes. So, let’s bust the protein myths, get the facts, and take vegan pledge.

The Physicians Committee For Responsible Medicine (PCRM), an American non-profit organization made up of over 17,000 physicians, dietitians, and scientists, some of whom are endorsers of the Plant Based Treaty, explains that protein is an important nutrient to help build, maintain, and repair body tissue and is widely available in beans, vegetables, and grains.

“Protein deficiency is almost unheard of in the United States. It’s easy to get all the protein you need without eating meat, dairy, or eggs. The recommended daily allowance for protein is 0.8 grams/kilogram/day, which equates to 0.36 grams/pound/day. An average woman needs about 46 grams of protein per day; the average man about 56 grams. Research shows that most Americans already get more than enough protein, and a majority of the protein being consumed is animal-based. Animal-based protein contains cholesterol, fat, saturated fat, and no fiber compared to plant-based proteins, which typically contain no cholesterol and lower amounts of saturated fat, but do contain fiber.” PCRM

To kickstart your vegan or plant-based journey, download our free plant-based starter guide for tips and tricks about healthy foods, meal options, and plant foods with calcium, iron, and of course, protein.

Dr. Julie Chan is a Naturopathic Doctor and Acupuncturist focusing on plant-based therapies and the founder of Liberty Wellness Clinic in Ontario, and shares her wisdom based on years of professional experience.

“When individuals adopt a plant-based diet, it’s important to explain the importance of re-inventing the plate. Most people are accustomed to building their plates around animal protein sources and it’s not uncommon for vegetables to take up a small or negligible portion of the plate…I emphasize to my patients the importance of adopting a whole-food plant-based diet to promote overall health and reduce the risk of chronic diseases. This also means adopting a new way of building our plate.”

Canada’s Food Guide recommends choosing “protein foods that come from plants every day. Plant-based protein foods can provide more fiber and less saturated fat than other types of protein foods.”

Even as vegans, we are likely getting more protein than we need, as protein deficiency is typically something that occurs in people with a calorie deficiency.

Dr. Chan explains, “Many people worry about protein and there seems to be an ongoing misconception that plant-based diets are low in protein. There’s a protein obsession in our society today even though the average person only needs 0.8g of protein per kg of weight. Plant-based proteins come in various forms and sometimes in unassuming foods. Proteins are found in vegetables, nuts, seeds, whole grains, legumes and pulses so as long as someone is eating a balanced, whole-foods plant-based diet, obtaining sufficient protein is rarely an issue.”

Keep reading for healthy protein food ideas for your next meal.

1. Beans

Beans, part of the legume family, are an inexpensive and readily available source of vegan protein and there are multiple varieties to choose from! In Ontario, for example, there are approximately 1,000 farmers growing nine types of beans! 

These include white pea beans, kidney beans, cranberry beans, adzuki beans, otebo beans, and black turtle beans, also known as black beans. Kidney beans are high in fiber and rich in vitamins and minerals, including iron, folate, copper, potassium, and vitamin K1. Black beans are perfect for burritos, enchiladas, and chili and can even be used for baked goods like these oil-free mouth-watering Vegan Black Bean Brownies by HealthyGirl Kitchen.

Beans are an excellent source of protein, providing a whopping 15g of protein per cup when cooked. Whole-food plant-based proteins have little to no cholesterol and saturated fats, and are high in fibre, phytonutrients, antioxidants, and vitamins, all of which are powerful nutrients that can help the body combat chronic diseases. In contrast, diets rich in meat, dairy, eggs and seafood are associated with increased risks of many chronic health issues including increasing risks of diabetes, heart disease, obesity, gout, cancer and more.”– Dr. Chan

2. Nuts & Seeds

•     Chia seeds
•     Pumpkin seeds
•     Sunflower seeds
•     Walnuts
•     Almonds
•     Peanuts
•     Cashews
•     Flaxseeds
•     Sesame seeds
•     Hemp seeds

Hemp seeds can be sprinkled on smoothies, in oatmeal, baked in muffins, tossed in a salad, or eaten raw or roasted.

“Hemp seeds contain almost as much protein as soybeans. In every 30 grams (g) of seeds, or about 3 tablespoons, there are 9.46 g of protein. These seeds are a complete source of protein, meaning that they provide all nine essential amino acids.” – Medical News Today

3. Quinoa