What about protein?

If you eat a plant-based, or vegan, diet you will be asked about protein. There are a few facts about protein that everyone should know.

1. Protein is a nutrient, not a food group. 
2. If you are healthy you don’t need to worry about getting enough protein. According to the Centers for Disease Control, there are almost no cases of Kwashiorkor (protein deficiency) if you are consuming enough calories. The only true cases of protein deficiency are cases of calorie deficiency. In other words, you have to be starving to be protein deficient. 
3. Protein is made of amino acids. These are found in foods like beans, green peas, quinoa, whole wheat bread, oats, nuts, broccoli, bananas. Protein and the building blocks of protein are in many types of foods.

How much should I eat?

For most people 0.8 grams/kilogram of body weight is sufficient.

There are a few groups of adults that need more, pregnant women, growing children, and endurance athletes. However, almost everyone eats more than they need already. If you are in one of these categories you are most likely eating more than you need.

What happens if I eat too much protein?

Eat too many calories and you will gain weight.

Too much is still too much, it doesn’t matter where those calories come from.

High protein diets also cause bad breath. Especially if you consume more protein while reducing carbohydrates. Excess protein also causes constipation, kidney damage, dehydration, heart disease, calcium depletion, and increased risk of cancer. Excess protein is not harmless. 

What about protein and muscle loss?

It has been suggested that to prevent the muscle loss that comes with ageing, eat more protein.  A new study published in JAMA Internal Medicine found that older men eating more than the RDA of 0.8 grams/kilogram of body weight did not increase lean body mass or muscle performance. 

Which is better, plant protein or animal protein?

There are vast amount of research on the effects of animal protein on health, but the latest published in the International Journal of Epidemiology studied the dietary patterns of 81,000 people and found that large amounts of meat protein increased the risk of cardiovascular disease by 60%. 

The people in the study who ate their protein in the form of nuts and seeds reduced their risk of cardiovascular disease by 40%.

Another study that was published last week found that restricting foods that contain sulfur amino acids, animal proteins, and replacing them with beans has health and longevity benefits.

If you eat a variety of whole, plant-based foods and eat enough calories don’t worry. You are getting enough nutrients, including protein.

Change your mind, change your health,

Shayla