As the Physicians Committee for Responsible Medicine state: "A varied plant-based diet of whole grains, vegetables, & beans, can easily meet your daily protein needs without the risks of animal products" [1]
Now is the time to power-up with plant-based protein to help save the planet, substantially boost your health, & show kindness to the animal kingdom
It's Super Simple to Switch!
"It’s easy to get all the protein you need without eating meat, dairy, or eggs.
An average woman needs about 46 grams of protein per day; the average man about 56" [1]
Substantial research shows that: "plant protein is the most beneficial source. And replacing red meat with zero cholesterol high-quality plant protein such as beans, nuts, or soy, may be associated with a lower risk of coronary heart disease.
Further, plant-based protein reduces risk of early death from any cause and from heart disease. And for each additional 3% of calories from plant protein the risk of dying lowers by 5%" [1]. - So are you ready to follow the vegan celebrities and multi-sport athletes who are thriving without animal protein?
Do you want to experience the massive benefits, and start upgrading to the healthiest form of protein?
Did You Know?
Have you heard about the studies that were carried out on the skeletons of ancient Roman gladiators? The findings showed that they were vegetarian and consumed large amounts of beans and barley.
Gifts from nature that provide simple, yet highly nutritious food, with a valuable amino acid profile of complimentary proteins!
The Low-Down
Protein and its components (smaller units which are known as amino acids), play a vital role in helping our body maintain, build, and repair body tissue.
This includes our bones, muscles, hair and skin. In fact, protein, which is classed as a crucial macronutrient, and divided into essential and non-essential amino acids ('essential' meaning that the body cannot manufacture them, and has to ingest them), is needed by every cell in our body.
It also helps fuel our energy, and is instrumental in the production of enzymes, hormones, immune system response, and blood clotting [2]. So let's take a look at the benefits of switching, and how vegans can protein-up!
Consuming the Right Amount of Vegan Protein
Variety is the spice of life, and you can easily consume the correct amount of protein and necessary amino acids, every day, by have delicious combinations. For example, different types of wholegrains with various protein-heavy vegetables; and pulses such as beans or peas and brown rice, broccoli and tofu, or oats with vegan protein powder.
Also, always try and go for a substantial percentage of fresh whole produce, rather than processed vegan options!
So, What Are Some of the Best Sources of Vegan Protein?
Bolster your cooking repertoire by adding some of the following:
- Tofu
- Beans, such as split peas, kidney beans, chickpeas, and lentils
- Green peas
- Vegan meats/poultry/fish/cheese alternatives
- Nuts (e.g. peanuts and almonds)
- Nut butters
- Chia seeds
- Hemp seeds
- Soy milk (unsweetened)
- Buckwheat
- Quinoa
- Spirulina
- Protein-rich vegetables (e.g. potato)
- Mycoprotein
- Seitan
- Bulgar
- Ezekiel bread
- Vegan protein powder
- Vegan protein bars
Being in the Know
Although plant-based foods normally house all the essential amino acids, they rarely provide a full array of essential and non-essential amino acids.
Moreover, a number of the amino acids may be in minimal concentrations.
But that's super easy to fix!
Given the barrage of misinformation across the internet, it's easy to understand the anxiety that potential vegans might feel about protein deficiency. However, science shows that this is completely unfounded!
Yet with millions of people turning to a plant-based way of life, it's crucial that all of us understand a few important points.
First of all, generally speaking, protein which derives from animals, tends to provide a full balance of amino acids. Conversely, plant-based protein is normally lacking various amino acids.
But this is not an issue - all it means is that we have to be diligent in combining a variety of food sources (that we enjoy), to ensure that we are getting a sufficient spectrum of amino acids for optimum health.
Is Plant Based Protein Good for Sports People & Athletes?
Vegan athlete and Doctor of Physical Therapy, Melissa Ball, is dedicated to giving athletes the low-down on how they can get all the nutrients they need, the easy way.
She notes that: "Athletes’ protein needs are based on their body mass, their type of activity/sporting demands; their overall caloric intake, and their fitness goals. On average, most athletes require 1.0-1.8 grams of protein per kg of body weight per day. This is the same for both vegan athletes and meat-eaters alike; vegan athletes do not inherently NEED more protein" [4].
No Longer on the Fringe - Isn't it Time You Put Plant-Based Food on Your Menu?
No longer seen as a fringe movement for cranks, veganism is now well and truly on the global map.
And the movement by those who want better health, brilliant anti-aging benefits, a greener planet, and respect for the animals, is now most definitely mainstream. This revolutionary change of the tide is partly due to the fabulous publicity that has, and is, being put out by vegan celebrities. As we approach the mid-2020s, individuals from every walk of life are becoming inspired by ethical and environmental interests.
They want to create a genuinely positive change by following a vegan diet. Once upon a time, those who only ate whole, plant-based foods, battled to find a platform to share their perspective.
But now, "thanks to vegan celebrities sharing the positive benefits of their plant-based diets, millions of fans have been inspired to give veganism a try!" [5].
Sources
[1]. Physicians Committee For Responsible Medicine (2019). "Protein."
[2].Brazier, Y. (2020). "How much protein does a person need?" Medical News Today.
[3]. Olsen, N. (2021). "Top 15 sources of plant-based protein." Medical News Today.
[4]. UW Health (2020). "What to eat when you're a vegetarian or vegan athlete."
[5]. Smith, R. (2021). "Vegan celebrities 2022: 55 stars share why they went vegan." Food & Living Vegan.