By MaryEllen Zung
When making the switch to a whole-foods, plant-based diet, people often wonder how to get enough protein. This is a reasonable question based on the assumption that meat is the best source of protein. However, many plant-based foods are also packed with this needed macronutrient.
I’ll start by answering the question, ‘Why do we need protein?’
Protein is found in every cell of the body and is considered the building block of life. There are 20 different amino acids that make up protein. The sequence of these amino acids determines the role of that particular protein, and not all 20 are found in every protein source. Of these 20 amino acids, 9 are essential, meaning the body cannot produce them and we must get them from our diet.
Protein has many vital functions, including:
– transporting molecules throughout the body
– helping repair cells and make new ones
– protecting the body from viruses and bacteria
– promoting proper growth and development in children, teenagers, and pregnant women
One of the reasons meat is touted as the best source of protein is because it provides all 9 essential amino acids. However, eating a variety of plant-based foods will also supply your diet with all 9 essential amino acids.
The Recommended Dietary Allowance (RDA) is 0.8 grams (g) of protein per kilogram (kg) of body weight. To calculate the number of grams of protein you require each day, multiply your body weight in pounds by 0.36. Here’s an example: someone who weighs 150 pounds would need 54 grams of protein each day: 150 x 0.36 = 54.
Question two, ‘If I’m limiting meat intake, where do I get protein?’
I’ll break it down with some examples:
½ cup of lentils = 9 g protein
½ cup of chickpeas = 7 g protein
3 Tablespoons of hemp seeds = 10 g protein
3 ounces of tofu = 8 g protein
3 ounces of tempeh = 13 g protein
¼ cup of walnuts = 6 g protein
1 cup of quinoa = 8 g protein
1 cup of black beans = 1- g protein
So, yes, you can get plenty of protein without animal products!
Mary Ellen Zung, BA is a Certified Holistic Health Coach helping her clients with lifestyle change for overall health and wellness. She can be reached at coachmaryellen@outlook.com and through her website www.maryellenzung.com.
