Vegetarians and Vegans Unite - Protein needs

Quinoa best veg protein

sanya77 — Mon, 24 Jan 2011 20:57:31 +0100

Hello all , Quinoa is loaded with Amino acids. Infact it has all 20 vital proteins needed by body. Per100 gms of Quinoa has 14gms of Proteins. And it's delicious my personal favorite.

dilemma

reizen — Thu, 06 Jan 2011 16:48:34 +0100

I worry that getting a lot of protein as a vegan or vegetarian seems dangerous. The sources of protien are all suspect, soy, gluten, nuts, whey, eggs - people seem to become allergic to them if they eat to much which suggests to me they might not be ideal sources of nutrition if eaten in bulk. Additionally, for vegans, anything with super high protein is probably not a whole food - are we really meant to be eating highly processed proteins that have been extracted and concentrated? I am not so sure.

An allergist suggested to me that rising rates of Celiac Disease (gluten allergy) were due to modern wheat containing 10 times the protein (gluten) of wheat 50 years ago.

So - there seems to be a dilemma and a question - how much protein does one need for health? Also - is gaining a lot of extra muscle the ideal healthy state to be in? What is the purpose of it?

china study

jakenfrankie — Fri, 19 Nov 2010 04:01:02 +0100

definitely read the china study, as the poster above indicated. i actually just read it myself and have for the first time started trying out vegetarianism - i have always been a meat eater, but now after reading this book i'm pretty much eating vegan during the week and on weekends slip a bit with maybe some eggs or fish. so i guess i'm really not a vegetarian, but just trying my best to limit my animal products as much as possible. anyway i can't recommend this book enough- it is just fascinating and makes me really doubt the "protein requirements" that this site sets for people. i believe that we really don't require as much protein as the usda and other sources tell us we need. tons of what we need can be gotten from veggies.

Protien needs

cyclechris — Fri, 20 Mar 2009 19:29:09 +0100

Hi,

I am on week 5 of a raw diet that has been great for me, but yeah getting enough protien can be a challenge. I find that most raw folk say you don't HAVE to have complete protiens, if you get the needed amino acids in your foods, your body will make what it needs.

Since I am in weight loss mode I don't have a good handle on it yet, but my weight and body fat percentage are both going down. I eat raw nuts, legumes and I use Hemp powder in my smoothies. I find that a date in there is great at masking any seaweed type flavor you might get from the powder. If you also toss in a banana you wont tast it at all.

Because my weight loss regimine is so stringent at the moment, I often come up short on protien per day, but haven't seen my body fat get worse, so I'm not too worried about it. I suspect that as I work more calories into my diet after the initial phase, I will get more than enough protien.

chereen79 — Wed, 25 Feb 2009 20:36:36 +0100

i'm a lacto/ovo veg and i get my protein from beans, grains, tofu, tempeh, whey, milk, cheese, etc... i've had more than enough lately. sometimes i eat quorn and morning star products but i try not to too much because of the high sodium levels. i also take udo's choice to make sure i'm getting enough of all the essential amino acids. i feel great.

Melindhra — Wed, 18 Feb 2009 03:58:04 +0100

dhammala,

Very interesting post. I will be sure to read some more on the topic of amino acids. Time to make some of that quinoa that's been sitting in my cupboard.

Oh dear.. The $1000 question

dhammala — Fri, 05 Dec 2008 18:46:16 +0100

This one gets us Veggies every time.

The idea that we need protein stems from all of the marketing/lobbying dollars spent by the meat/dairy industry to infuse false information into our brains and FDA.

Fact: The body does not use protein. All 'grams of protein' that you consume are broken down into the individual amino acid chains and then used by the body accordingly.

So, what you need to worry about are amino acids! Everyone should be making sure they are getting in enough of what are called the essential amino acids every week. I say every week because it has been shown that the body can store amino acids and use and combine them as needed.

There are 8 (or 9 depending on who you talk to) essential amino acids (leucine, isoleucine, valine, tryptophan, methionine, lysine, phenylalanine, and threonine and sometimes histidine). All of the other amino acids the body needs can be created as needed from other vitamins/minerals/compounds, if the body is healthy!

The easist forms of amino acids the body can access from our foods are contained in veggie/fruit sources. Good news for us vegetarians/vegans! Greens and the key here, as they are high and very easy to break down (so many other benefits too).

So then there is all the talk about "complete proteins" -- these are simply foods that contain a full essential amino acid profile, like quinoa or goji berries. Eat them! Enjoy them, but don't make them the only thing in your diet!

There is so much to nutrition. Please, if you are really concerned, feel fatigued or not developing muscle like you think you should be, find a nutritionist who specializes in your veggie lifestyle and consult with them. Most offer initial consulation for free, so you can make sure it is a good match, and then just pay for an hour or so to get your questions answered. It doesn't have to be expensive and your health is worth it!

OK, so let me add a few words about soy. There are studies that show all the good things about soy and bad things about soy. It is a confusing world out there. Here are some things to consider when adding soy into your diet:

1) How does it make you feel? The first time you eat it (or perhaps after not eating it for awhile) or after eating it for awhile, have you noticed a change? It is all about you and YOUR body, not the textbook body.

2) In Asian cultures where soy is eaten, it is not heavily refined, stripped down into 'protein' and then shoveled in by the gallon. Anything that is treated this way is going to be bad for you! Think about it! These cultures eat FRESH tofu, made every morning, not sitting in tubs for weeks. These cultures eat WHOLE soy beans, steamed or fermented. There is a big difference between that and the isoloated 'protein' molded into meat shapped riblets we find in our grocery stores.

Anyway, for my ovo/lacto friends, please please please find a copy of The China Study and give it a read, at least the first chapter. Casein, the isolated 'protein' found in dairy, has been proven to promote the growth of cancer and the book documents how you can turn cancer on and off like a lightbulb by adjusting the amount of animal 'protein' consumed in one's diet.

For all my veggie friends, please take a look at some of the super athletes who are vegan and even RAW vegan to find out more about how to support your body during your health journey.

Check out Tim Van Orden or Brendan Brazier, who wrote an awesome book called the Thrive Diet, vegan and high performance.

Eat a huge salad for lunch and fruit for breakfast and be amazed at how fast your body takes shape...

protein needs

smooth1_2u — Thu, 04 Dec 2008 18:42:58 +0100

I'm a vegetarian, not vegan usually I get my protein in a few things, tho I feel like I never get enough:

Afternoon protein shake - Muscle Milk (i think the high fat content is actually good fat - more for men trying to gain muscle)

Spinach - i put this on pizza and even into my egg white omlettes

Tofu - I usually cut them into lil strips, then put them onto a foiled pan and place in the toaster over for 8 minutes. Once they are somewhat dried out, I dip them into some seasoning mix (for fried chicken) then fry them. I havent mastered the frying thing 100% yet.

primal strips yo!

spacematters — Wed, 01 Oct 2008 03:39:12 +0200

My co-worker just ordered snacks for the office including primal strips... I forgot how yummy they are. And full o' protein.

http://www.gyminee.com/foods/primal_strips_seitan_thai_peanut_meatless_jerky

Calories: 74, Total Fat: 2g, Total Carbs: 8g, Protein: 10g

They come in a few flavors.

Tempeh Away

Kippie — Fri, 26 Sep 2008 15:05:59 +0200

There is a great recipe in veganiconom cookbook for spicy asian tempeh(I would use less oil than it calls for though). Also, I have a great BBQ tempeh recipe that I have listed as Barbequed tempeh, I need to write it up- but very easy just lots of sugar due to cherry BBQ sauce that is in it.

Kippie:)

Fenrir — Fri, 26 Sep 2008 09:45:11 +0200

Hey Spacekadet I usually make a couple of different tempeh meals but by far the quickest and easiest and also the highest in protein is a legumes and tempeh style salad.

I just mix together a full can of cold chickpeas (Garbanzano's), a full can of brown lentils, a chopped onion and then throw it in a bowl and squeeze heaps of lemon juice and some extra virgin olive oil over the top. Then panfry or oven bake about 100g of tempeh cut into slin strips and sprinkled with some soy sauce and olive oil. Once it is cooked well, just cut it into little pieces and throw it in with the rest. Also i sprinkle heaps of Nutritional Yeast over the top because its very high in B12 and tastes great on tempeh! All up over 50g of protein in that little vegan meal ;)

How do you prepare your tempeh?

spacekadet — Fri, 26 Sep 2008 08:38:49 +0200

Fenrir - I'd love to hear how you prepare your tempeh. The only think I'm good at is tempeh sloppy joes, but I'd love a new recipe!

More love for Tempeh!

Fenrir — Thu, 25 Sep 2008 15:06:36 +0200

Can't believe Tempeh hasn't got a mention yet! If you want low fat, high protein, and vitamin packed food tempeh is your friend. I love the stuff and it is so versatile when cooking. Plus Tempeh is fermented soy and not processed meaning very very healthy and most importantly it contains all the essential amino acids which is great for muscle development.

Vegan choices

jla — Wed, 24 Sep 2008 15:59:40 +0200

I have been trying to find a hemp protein powder to use in my smoothies. The Vega brand is OK - but a bit too "grassy" tasting. In a green smoothie - no problem. There are other brands, too. And you can grind hemp seeds - all good vegan sources of protein.

Its easier than you think

oilinwater — Mon, 22 Sep 2008 01:12:10 +0200

I get in a ton of protein everyday living practically vegan.

Firstly your requirement maybe lower than you are thinking. I should be at 45g which is so easy to get to, and I always end up consuming at least 80g by the days end.

Try adding a scoop of rice protein powder to morning smoothies for 15g protein and only 1g fat. You can also put protein powder in soups & stews.

Kashi Go Lean Cereal is super high protein, and low fat.

Wholegrain bread always has about 5g protein per slice. Wholegrain pasta is similar.

Seitan (Whitewave do a good one) if a fantastic alternetive to tofu,make satay sticks, sautee with veggies, etc.

Soy Chrorizo, Trader Joes Chick'n Strips, Boca veggie burgers. Yves Deli slices are all vegan, low fat, high protein.

I highly recommend Primal Strips, particualy peanut satay flavor. They are a vegan jerky buy they arent too dry, very tasty, low fat , low carb, super high protein for snacks on the go.

If you are sick of bland tofu, try crumbling into a morning sautee scramble, with mustard, mushrooms, tomatoes, ketchup, a little avocado, & 'better than sour cream', roll into low carb wholewheat tortilla for an egg free breakfast burrito.

I also like to slice it very thinly, sautee with spray till crispy, salt and dip into low carb sweet chili sauce.

Mushrooms are surprisingly high in protein too. Potabello sandwhich - yum!

Dont forget about beans! Add to salads, make a stew, make dips.

I make a low fat hummus from blending a can of garbanzos, 1 tsp tahini, 1 clove garlic, splash lemon juice, cayenne pepper, s&p, and thin with a little water (instead of oil) to desired consistency. It tastes awesome and is high protein. Serve with baby carrots, cucumbers or wholewheat pita.

Dont rely on protein bars - they are the fastest way to weight gain. If you go that route, Z-bars are maybe the best for keeping cals low.

fage...i miss you

Kippie — Sun, 21 Sep 2008 23:55:47 +0200

thanks for the help all. I will check out the other successful diets used. I wish I could have Fage- love that stuff but vegan now and no dairy:)

No worries, I feel more confident now. thanks!

fieldroast

annaullrich — Sat, 20 Sep 2008 22:49:18 +0200

Try the sausages from fieldroast.com ... delicious

Check out my food log to see how I do it. I lost a lot of weight last year following a high protein diet and haven't had a problem meeting my protein intake everyday. I eat a lot of veggie/grain products that are prepared in the style of meat and are high protein, like the stuff provided by fieldroast.com, yves. Clif Builder Bars are good for breakfast. Fage Greek Yogurt has as much as 20 grams of protein in a single serving depending on the variety you get...eat that with fresh fruit for dessert everynight ... good ice cream substitute too. :)

Anna

It's like a catch 22

spacematters — Sat, 20 Sep 2008 09:02:31 +0200

I'm in the same boat. Trying to keep an aggressively low calorie intake to loose weight and an aggressively high protein portion to feed muscle gain is really tough. I've been hitting the gym pretty regularly and I do 1 or 2 portions of protein a day. I alternate between soy and the following two supplements:

http://www.gyminee.com/foods/nutribiotic_vegan_vanilla_rice_protein

http://www.gyminee.com/foods/naturade_soy-free_veg_protein_booster

I also eat a lot of beans, kale, and of course tofu. Also quinoa is an amazing grain rich in nutrients and protein.

Additonally, somewhat surprisingly many of the fake meats like yves soy dogs pack a substantial protein punch... if you feel like an excuse to eat junk food ;)

The implied subject of how much protein a vegan/vegetarian "needs" seems to be an lightning rod subject amongst veggies. Sure to provoke debate. Best to get advice from a professional without a meaty bias that you trust.

Best of luck,

space