The (Lack of) Protein Myth
Are you afraid that you aren’t getting enough protein? Don’t be! Chances are you’re fine. This also falsifies one of the fears of vegetarianism.
We have been brainwashed into thinking that we need a lot of protein, up to 30% of our total caloric intake. While this might work for short-term weight loss, it can often lead to health problems, especially if you have a high intake of animal protein. Not only do we not need a lot of protein, there are many non-animal based sources that we can get it.
How Much?
The World Health Organization suggests we get a minimum of 35 grams of protein daily. Furthermore, a study of the healthiest people on earth (those populations with the highest percent of people living to be over 100 years old) found that they do not eat more than 50 grams daily. Unfortunately, the average American gets a whopping 150 grams of protein a day, which is a lot more than the body is built to digest. You are better off eating less animal-based protein, though if you do, do not eat so much.
Protein from Nuts and Seeds
Nuts and seeds are mostly composed of fat and protein. They are also a good source for EFA (essential fatty acids) and vital minerals like calcium and magnesium. Flaxseed, walnuts, pumpkin seeds, and almonds are all fairly good sources of protein. For example, an once and a half of pumpkin seeds (about 250 cals) has 13 grams of protein.
Protein from Vegetables
Although you would have to eat a whole lot of vegetables to get a lot of protein, these proteins are very good for the body and easily broken down. For some figures, 1 cup of raw watercress has 1 gram of protein. It also has 4 calories, so a salad with a watercress base may be a good source of vegetable protein. Soybeans, potatoes and mushrooms are other vegetable sources of protein that don’t requires quite as much quantity for the same amount of protein.
There are also several “superfoods” which are very high in protein. These include spirulina, chorella, cacao beans, hemp seeds, maca root, mesquite root, and goji berries. These foods have other very nutritious properties and should definitely be a part of any diet.
The key is not to be tricked into thinking you need a lot of protein when you don’t. The truth is that the human body is well adapted to eating little meat, and also preserving the protein and muscle that we have even when we aren’t accumulating more.
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Lucy Lockett | Jun 29, 2007 | Reply
I agree with you on that one.We have been duped by the Dairy and Meat Boards.
Guy | Apr 9, 2008 | Reply
Who is the author of this and what credentials or experience do they have to make these claims about protein? Pumpkin seeds are not a complete protein – the body needs complete proteins to maintain the internal organs (heart) and repair muscle. Without sufficient protein, at least .5g per day per kg of body weight, you will suffer from skin problems, muscle wasting, and long term consequences. You need even more if you exercise, are pregnant, etc.
Kerri McKenzie | Jun 30, 2008 | Reply
I want to know if there are any health risks if one is consistently, on a daily basis, not consuming enough protein.
Sasha | Jul 28, 2008 | Reply
Guy, these claims are true, and your claim that the body needs complete protiend to maintain our bodies is not true. well not in the sense you mean. Our body does not need all of the essential protiens daily, therefore this article is completely true. any vegetarian know that they need to mix foods to get all protiens, but they dont need to get every single one every single day. You also dont need .5g/kg a day of protien. Maybe you should be the one needing to supply your credentials and experiece.
chang zhi | Aug 29, 2008 | Reply
Sasha – I would be more likely to believe Guy, who at least knows how to spell the word “protein”.
Maria Shigglegoobermira | Oct 29, 2008 | Reply
what happens when you really don’t get enough protein?
You should include some of the symptoms!
Danny | Dec 16, 2008 | Reply
First of all, all you have to do is do a Google search for “complete protein” or go to Wikipedia (which uses documented references) to see that the “complete protein” theory is a myth. It’s a myth people. Doctors, researchers and famous authors all say so. Just do the Google search. It’s that simple. Your liver stores amino acids so you don’t have to eat the 8 “essentials” all in the same sitting or even in the same day. Just Google it and end your silly confusion.
As for anyone who thinks you need animal flesh for good health, just Google the words “vegan” and “ultra marathon”. One of the winners of the grueling ultra-marathon is vegan. In fact, he’s won that race numerous times. Just Google it. Then, get over your ignorance and stop spreading misinformation.
Simon | Feb 11, 2009 | Reply
And also read The China Study or The Food Revolution and you will find that far from needing animal derived proteins, that eating such products causes countless diseases, as well as resulting in the abuse and torture of billions of animals.
Ask yourself: why do vegetarians and vegans live so much longer than meat-eaters and suffer so many fewer heart and cancer related illnesses?
I believe in #2 Guy | Apr 18, 2009 | Reply
Guy #2 is right. Only protein from animals has the complete 9 essential proteins which is needed by the body. That is what my prof. taught us – a registered dietitian.