What about protein?
Do vegans get enough?
The short answer is yes, of course. Protein isn't something you need worry about on a plant-based diet despite non-vegans almost obsessive views to the contrary. Protein deficiency is simply not an issue in most of the developed world, whether your diet is laden with animal products or not. If you're eating enough calories (i.e. three meals a day) you're getting enough protein, and even those who feel they need it in huge quantities will have no problem doing so on a plant-based diet (as evidenced on the vegan athletes page).
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When it comes to protein though there are a couple of things that are worth considering:
- Is animal protein the optimal choice for health and longevity?
- Are there any issues with consuming excessive amounts of animal protein (as those eating
a standard western diet invariably do)?
Doctor Michael Greger summarises both plant and animal proteins over at Nutritionfacts.org, with a host of links to the peer reviewed evidence.
Animal Protein
Plant sources of protein are preferable, as animal protein sources have been linked to negative health effects from acne (see also here) to cancer, female infertility, infant sleep apnea, autism, crib death, and premature puberty. Meat has even been linked with a shorter life span. The presence of industrial carcinogens, xenoestrogens, arsenic, steroids and external hormones in animal fat and protein may be partially to blame. Plant protein consumption has been associated with a slimmer waistline and consuming a plant-based diet and may help rheumatoid arthritis, prevent cancer, andnormalize puberty age in young women. Food is a package deal. You can’t get the protein in meat without the cholesterol, for example. Similarly, the best source of vitamin B12 is from supplements rather from animal sources.
Plant Protein
The source of the protein we eat (plant vs. animal) matters to our health because food is a package deal. Plant protein, unlike animal protein, naturally contains healthy nutrients thought to extend our lifespan, significantly reduce the risks of cardiovascular disease and certain types of cancer, boost our immune system, and
prevent/treat rheumatoid arthritis. Plant-based diets may also prevent both age-related weight gain and
premature puberty (see also here). Gluten is a healthy source of plant protein for 99% of Americans. Beans, including lentils, are another excellent plant protein source. Even processed meat-free “meats” are better for our health than animal protein (see, for example a comparison between chicken and cholesterol-free plant protein chicken). And the new USDA Guidelines (MyPlate) recognize plant protein, including soy, as healthy alternatives to animal protein.
- Is animal protein the optimal choice for health and longevity?
- Are there any issues with consuming excessive amounts of animal protein (as those eating
a standard western diet invariably do)?
Doctor Michael Greger summarises both plant and animal proteins over at Nutritionfacts.org, with a host of links to the peer reviewed evidence.
Animal Protein
Plant sources of protein are preferable, as animal protein sources have been linked to negative health effects from acne (see also here) to cancer, female infertility, infant sleep apnea, autism, crib death, and premature puberty. Meat has even been linked with a shorter life span. The presence of industrial carcinogens, xenoestrogens, arsenic, steroids and external hormones in animal fat and protein may be partially to blame. Plant protein consumption has been associated with a slimmer waistline and consuming a plant-based diet and may help rheumatoid arthritis, prevent cancer, andnormalize puberty age in young women. Food is a package deal. You can’t get the protein in meat without the cholesterol, for example. Similarly, the best source of vitamin B12 is from supplements rather from animal sources.
Plant Protein
The source of the protein we eat (plant vs. animal) matters to our health because food is a package deal. Plant protein, unlike animal protein, naturally contains healthy nutrients thought to extend our lifespan, significantly reduce the risks of cardiovascular disease and certain types of cancer, boost our immune system, and
prevent/treat rheumatoid arthritis. Plant-based diets may also prevent both age-related weight gain and
premature puberty (see also here). Gluten is a healthy source of plant protein for 99% of Americans. Beans, including lentils, are another excellent plant protein source. Even processed meat-free “meats” are better for our health than animal protein (see, for example a comparison between chicken and cholesterol-free plant protein chicken). And the new USDA Guidelines (MyPlate) recognize plant protein, including soy, as healthy alternatives to animal protein.
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You can also check out Dr Gregor's short-but-informative videos below on various protein-related topics.
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Do Vegetarians Get
Enough Protein? |
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Animal Protein and
Cancer Promotion |
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Animal Protein and
Heart Disease |
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Milk Protein vs Soy
on Weight Gain |
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Animal Protein and
Early Onset Puberty |
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Plant Protein the
Preferable Source |
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Finally, this video from Mic. the Vegan does well to address the issues surrounding protein.
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Is Animal Protein Necessary? |
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"Men dig their graves with their own teeth and die more by
those fated instruments than by the weapons of their enemies."
Thomas Moffet
those fated instruments than by the weapons of their enemies."
Thomas Moffet
