Everyone wants to know about vegetarian protein foods. It’s probably one of the most common questions people ask me. And for good reason too.
Many people are confused when thinking about protein because we’ve been brought up to believe that ONLY meat and animal products are high in protein. However, this isn’t true.
A few weeks back I was asked the following question relating to this topic.
“Hi Ya!
I’ve been into raw food for 6 months and a few months back I told my doctor I was going vegetarian and eating mainly raw food. She got scared, looked at me as though I was som eating disorder person and sent me to a dietitian.
So the other day I got to the appointment to see her, and she didn’t know anything about raw food. But she seemed concerned about where I would get all my nutrition from.
Since I know where to get all this stuff we then later agreeed on that I would come in once in a while to take blood samples and look at my blood values on different things to make sure I was eating healthy.
I thought all of this was fun – as though I had opened a world of vegetarian food possibilities to my dietitian.
I believe in my heart that plant-based raw food is the way to go and I know that by eating raw food we get more nutrients than eating cooked. I have also experienced that while eating raw food I haven’t been ill once, and usually I’m ill every other week in colds and other things. My belly aches have gone, and so has my food allergies and I can work out more often then I used to do.
But I got a bit concerned after my meating of the things my deitician told me. So I sat down when I got home and counted on how much spinach I should eat as a raw foodist to get the recomennded amount of protein and it came down to 2 kg of spinach if i should have 15 % of my daily intake in protein. I eat like less than 100g a day and about a 1/4th cup flax seed and then greens and fruits. I’m worried I don’t get enough protien.
Today I saw a video entitled How Much Protein Do I Need? where you said WHO said that 99,99% of the worlds population can survive on 5% protein of the dayliy nutrient intake. I was really happy to hear this, so I tried to find the source for this but couldn’t find it. Could you please send me information that can verify this?”
- Amanda (sweden)
To answer this common vegetarian protein question, I put together the following video.
What are your thoughts about vegetarian protein foods? Do you have any favourites? Please share.
Of course, not getting enough proteins is the big argument of opponents of vegetarianism, but it’s not so hard for a vegetarian like me to dispel doubts about the AMOUNT of proteins. The difficult one is about the QUALITY of those proteins, because that’s what’s continually claimed – that plant proteins are not as well absorbed, or not as valuable, as animal ones. I wonder what your take is on that.
is it only me that can’t hear the video? I’ve got my mac and the wee video box volume control at max. I’d really like to be able to hear it if anyone can help? thanks.
ooh, just got it sorted, thanks!
This is the issue that I struggle with as well. I was a vegetarian for 20+ years and not a lazy one either, I cook and made a variety of foods as well as eating fish occasionally. But when I found out I was gluten intolerant (not celiac, but just allergic) I also found out that I had a whole host of nutrient deficiencies including an iron deficiency. I sought medical help from a great complimentary practice that combined eastern/western philosophies. My more “eastern” doctor suggested that I start eating meat, like red meat, for health reasons because he stated the same thing — vegetable protein is not at valuable or as efficiently absorbed as animal protein. What to do??? Eat a raw diet most of the time and a steak a few times a month? Seems crazy…
Help Yuri
Loved that video thanks so much! I’ve just been wading into the world of raw food and loving it so far…not full in yet, but going slowly forward. My new fav. food is ‘cream cheese’ which isn’t at all right…it’s ground sunflower seeds, avacado, olive oil and lemon. So tasty. Not sure if it’s all right, but it’s a good start. Thanks for that info today, it was really valuable to me.
Sounds good to me. I’ll have to give that one a shot.
RE: QUALITY OF PROTEINS…
The bioavailability or quality of vegetarian protein is a common concern. To my knowledge, this has become less of an issue because the body actually stores amino acids in the liver and thus can fabricate proteins even if certain amino acids are lacking from a specific food.
The trick with plant protein sources is to simply ensure you’re eating enough calories, especially greens. If you do, you probably won’t have an issue.
Look at it this way…
Cows, elephants, gorillas, giraffes, rhinos, and other HUGE animals are all plant eaters. Our only dilemma is that we don’t spend all day eating leaves.
Just curious, how do you fix your black beans? Do you just soak them in plain water?
What do you mean by fix? I usually just buy canned organic black beans. Otherwise, you need to soak them and boil them – if you want them cooked.
I have organic dried beans. Do they need to be cooked(??)
Yes, you’ll need to soak and cook them. Here’s how:
Black beans, like all dried beans, need to be soaked before cooking. This hydration helps to reduce the cooking time. Because they are small, 2 – 4 hours soaking in cold water should suffice.
To cook, drain the soaking water and add cold water, 1 part beans to 2 or 3 parts cold water. Bring to a boil, then reduce heat to a very slow simmer, so the beans stay in their jackets. Simmer for 2 hours.
By cooking the beans – they are no longer raw – is the protein they contain affected by the cooking like in meat?? Is cooking some foods kosha with being a raw foodist?
Thank you for the info. I tried just soaking them, but it was like eating a raw potato.
do you need proteins or amino-acids?
and what happens with the amino-acids in your body??
probably you only need half of your body weight kilo’s in gramms of protein, like some scientists say.
plus if you take more, it could be dangerous for your health, especially when those proteins come from animal sources.
so where are we talking about……..
good health
nico
Nico, most high level athletes only need about 1.2-1.4 grams of protein per KG of bodyweight. Thus, the everyday person really only needs 0.8-1.2 g/kg. Research shows that as long as you’re eating enough “good” calories you should easily attain these protein requirements.
Yuri I’m concerned about the “fullness factor”. Although I do not like to eat until I am overly full, I find I cannot concentrate until my stomach is satiated. Usually this is done when I eat meat/chicken/fish. I stopped eating red meat a few years ago because I was diagnosed with IBS, but over the years, my sensitivity has lessened and I can eat it again.
BUT I don’t like eating a lot of red meat – I would love to turn to vegetarian version of protein ( I cannot comfortably digest beans and lentils) but I have purchased spirulina and am going to try hemp seeds.
So my question is this: How do I achieve that sensation of ‘substance’ that I get from eating meat through something that seems like it would be lighter in volume. When you describe these sources as vegetable “protein” do you mean as a source of amino acids, or also as food that will take the body longer to digest and therefore allow me to feel full?
Thank you!
Try some nuts and seeds and fattier fruit like avocado and coconuts. They should help keep you more “full”. I’m referring to their amino acid profiles.
Yuri,
I am a vegetarian who is surrounded by Paleo eating freaks. What is your rebuttal for lectins?
Thanks
My husband is diabetic and cannot eat fruit like you suggest for
drinks. We make a green drink with a lime or a lemon or squeeze
red grapefruit in it. Then a large avocado, part of an English
cucumber(they are long), approx. 2 cups of spinach, handful of
raw almonds, flax seed, unsweetened almond milk or do part cold
water and almond milk. This is delicious and filling. Those
type of fruit he can handle but not the high carb ones. Thanks.
I forgot to add that we sweeten it with Stevia.
mung beans and various other pulses and seeds are great when soaked 8+ hours as they become more digestible. Try blending with or supplementing with a vegan enzyme mix, particularly a protease, for an easily digestible protein bonanza. my favs for this are sunflower and pumpkin.