RFP13: Vegan Protein
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In this episode of The Raw Food Podcast I share a simple to understand concept of what protein is and where you can get proteins in a plant-based, vegan diet.
In short, yes, you can get enough protein from a plant-based diet!
- 1/4 cup almonds = 15 grams protein
- 1/4 cup walnuts = 7.5 grams protein
- 1/4 cup sunflower seeds = 7 grams protein
- 1/4 cup cashews = 5 grams protein
- 1/4 cup pecans = 2.5 grams protein
- 1/4 cup medjool dates = 2 grams protein
- 4 tablespoons of hempseed hearts = 15 grams protein
- 3 tablespoons of chia seeds = 4 grams protein
- 1 cup raw kale = 2 grams protein
- 1 cup raw broccoli = 2 grams protein
- 1 cup raw spinach = 1 gram protein (1 cup cooked spinach = 7.6 grams protein)
- 1 cup alfalfa sprouts = 1 gram protein
The recommendation for protein for adult female vegans is around 46-58 grams per day.
The recommendation for protein for adult male vegans is around 56-70 grams per day.
Resouces:
Handy calculator to find out protein content of various ingredients
Book: The China Study by T. Colin Campbell (Scientific study comparing animal-based versus plant-based proteins)
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Comments
Eric Solberg
Nov 10, 2012
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Hi Laura-Jane,
I love the podcasts. I haven't gone raw or even entirely vegetarian but I'm experimenting with a lot of nutritional changes and I make a lot of smoothies.
I wanted to comment on podcast 13: vegan protein. You mentioned that there is a lot of discussion regarding how much protein is enough.
I would like to reference an interesting book I read recently called "Health Secrets From Europe" by Paavo Airola which is actually quite an old book (Copyright 1970). He cites a number of studies that find that 50 grams of vegetable protein is the most that your body is likely to be able make use of in a day and that 30 grams is likely a satisfactory RDA.
Furthermore, any excess protein in the diet is not as easily converted into energy as carbs and fats.
I think that most vegetarians are still obsessing over their protein levels and trying to cram sources into everything they eat which can detract from the joy of some culinary experiences.
I've studied a lot of resources this year after having kidney stones which are related to a protein imbalance. That being too much protein in the diet which requires a high production of uric acid to process it. This in turn requires extra calcium to neutralize the remaining acid. If there isn't enough calcium in the diet it is drawn from the bones. That, finally is how high protein diets become responsible for osteoporosis and kidney stones which are typically calcium deposits.
This knowledge initiated a health kick a few weeks ago where I did a fast and then changed my diet.
If you're interested you can check out my blog:
ericsfastingjournal.weebly.com
Keep up the good work!
Eric
The Rawtarian
Nov 16, 2012
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Thank you for sharing these excellent resources, Eric. I look forward to checking out your site for more!
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