"But where do you get your protein?"
I know, I know...if you've been vegan for any amount of time you may be tired of hearing this question, I am definitely with you, I've been answering it since 1993!
However, I wanted to talk about protein today because I see such a wide range being recommended in the vegan community. I see recommendations for anywhere from 10-30% of calories from protein, or to put it in terms of ideal body weight, anywhere from 0.8-2.2g of protein per kg of body weight.
With such a wide range being recommended, how do you know how much to aim for?
The general consensus among vegan health professionals is that if you are eating enough calories, you will easily be getting more than enough protein. However, I did want to provide a few tips to help you determine where on the protein intake range you should aim for:
Now, to go back to that statement about not having to worry about your protein if you are eating enough calories, which I do agree with, but there are some things to keep in mind:
Some people may suggest that you'll need to eat more than the recommended amount if you are getting your protein from plants because plant protein is 'incomplete' or not as bioavailable. This is not the case, and you are actually better off getting your protein from plants:
Shawna Barker BSc., R.H.N. is a nutritionist, vegan chef, college instructor, and an expert in plant based nutrition. She graduated with honours from the University of British Columbia with a Bachelors of Science degree in Food, Nutrition and Health, as well as the Canadian School of Natural Nutrition with a Diploma in Holistic Nutrition.