a primer on protein

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Perhaps the most common question vegans get is "…but where do you get your protein?" Concerned mothers incredulous friends or curious coworkers all want to know! So my mission with this blog is to give you a clear simple answer that allays any concerns you may have about the issue and allows you to respond thoughtfully to those who ask. When people ask you this question it might also be a good idea to suggest a book or site for them to read themselves so you aren't stuck trying to explain it to them or asking them to take your word for it. Instead you can say "Here is what I know works for me and if you want more info read this amazing book. It will change your life and answer all your questions."
 
Back To Basics
 
First protein is made up of amino acids. When you eat protein-rich foods these are the nutrients your body is after. In all you need twenty amino acids and your body can make twelve of them on its own. The other eight "essential" amino acids come from food. Now here's the crucial part: All eight of these essential amino acids can be found in plants! This bears repeating: You can get all of the amino acids your body needs on a plant-based diet. That's right no meat required! Quinoa and soybeans are two examples of plant-based foods that contain all eight essential amino acids. It's that simple!
 
Many other plants have five out of the eight amino acids. As long as you eat a diverse diet you will easily get all you need. For example when you eat rice with beans you get the full complement of amino acids. That said you don't have to get all eight amino acids in the same meal. Just eat a colorful plant-based diet with lots of varieties of grains and beans and you should have no trouble fulfilling your nutritional requirements.
 
Too Much Of A Good Thing
 
Protein is not a nutrient your body can store so if you eat too much of it your blood gets acidic and you get sick – this is the case with many people who follow a typical Western diet. We live in a culture of excessive protein consumption hence the fear of eating too little of it. The truth is it's actually difficult to eat too little protein. Just about every food we eat contains it including grains and veggies!
 
How Much Is Enough?
 
Of course the amounts of protein each food contains varies but you may be surprised by how little your body actually needs. One protein dense food per day tofu tempeh seitan beans as part of a meal that is roughly ¼ protein ¼ grain and ½ veggies should be enough. The rest of your meals can be a 50/50 ratio of grains to veggies. If you follow this plan you should be getting all the protein you need. There's no need to get anal about the ratios – these are just rough estimates to keep in the back of your mind.

Also if you work out a ton or you just really love the idea of eating tons of protein it's easy to do. You can eat beans nuts tempeh tofu and seitan as much as you want to. It won't hurt you the way animal-based protein will. There are also protein powders but of course food is the better choice if you want to be superhero.
 
All of this information is in my book and if you'd like to delve even deeper into the science about protein check out T. Colin Campbell's seminal book The China Study.
 
What other common questions or misunderstandings do you get from your veg-curious friends?