Protein is an essential nutrient our bodies need to function, but just how much do we need and where do we find it, especially if we don’t consume animal protein? Medical experts say the daily dietary protein intake can be calculated by dividing our weight in pounds by 2.2, and that will tell us how many grams of protein we need.
Protein can be overdone, though – and this puts a strain on our liver and kidneys. Excessive intake of protein also has been linked to cancers such as colon, breast, prostate and pancreas.
We can get all the protein we need from plants, or can balance that intake with other sources. Either way, make sure you’re getting enough, but not too much of this nutrient.
Dr. Ren Bedell, ND, of Tempe, Az says, “I’ve noticed that it is difficult for some vegans to get enough protein in their diet and that sometimes they rely too much on carbohydrates or processed food in their diet. This slideshow can be a helpful tool for them.”
Bedell adds “Protein is an incredibly important component of our food that should be included in every meal. Many people new to the vegan diet forget that the main difference between a meat eating diet and a vegan diet is the protein source.
“Plant proteins have the added benefit of being high in many essential nutrients, which make them a wonderful addition to meat eaters and vegans alike.”
But to benefit the most from plan-based proteins, Bedell said, “To get the most out of the plant proteins there are certain types that have more enhanced nutrition. Nuts are absolutely great but it is best to eat them raw, except peanuts which should always be roasted. Nut butters are also great too. Many vegans rely too heavily on legumes which can become a problem since they are copper heavy and the rest of their diet is low on zinc. So it is best to eat a variety. Also don’t forget about fermented soy products which are rich in B vitamins, like tempeh, miso, and natto.
“Eating a quality plant protein with every meal is the first step in making a healthy vegan diet,” he said.
Here are seven plant-based sources of protein that we all can enjoy.
Slideshow: Use arrows to go to next slide
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