Where Do You Get Your Protein?

This is undoubtedly the most frequent question posed to plant-based eaters. It makes sense when you consider that eating a diet heavy in meat and dairy products is entrenched in our culture and many people equate protein with meat.  Let me assure you that protein is abundant in the plant kingdom, as are all the vitamins, minerals, antioxidants, phytochemicals and fiber that you need to live a vibrant life.

Amino acids combine to form proteins. There are eight essential amino acids, referred to in that manner because we can't synthesize them ourselves and therefore must obtain them from the food we eat. It was thought at one time that a plant-based lifestyle did not contain all of the essential amino acids or that you had to eat special combinations of foods in order to obtain them. Well those theories have long since been shown to be false. As long as you eat a variety of plants-based whole foods, you will get all of the protein building blocks that you need. What will be missing when you stop eating meat and dairy for its protein is the saturated fat and cholesterol.

Surprisingly, we all should be more concerned about moderating our protein intake than worrying about getting enough protein. The typical western diet actually provides too much protein and this can cause us to run into trouble. According to John McDougall MD, we only need about 2.5 percent of our calories to come from protein. He explains that the World Health Organization recommendation is 5 percent, just to be safe. The vast majority of Americans ingest far more than this.

Our bodies do not store protein. Anything the body doesn't use to repair and build new tissues is broken down in the liver and excreted through the kidneys. The excessive amount of protein provided by the typical western diet adds stress to both of these organs. Per John McDougall M.D., in healthy people with no apparent diseases, it is estimated that they lose about one-third of their kidney function by the time they reach the age of 70 because of the high protein nature of the rich, American diet.

In addition, your body will do just about anything to maintain a slightly alkaline pH in your blood and tissues. Meat and dairy products are very acidic. When you eat a high acid load three or more times a day, the body taps into its primary buffering system to neutralize this acid—the bones. This can place you in negative calcium balance as bone material is released. This increases your risk of osteoporosis. You may be surprised to learn that osteoporosis is not a condition of calcium deficiency. It is a condition of overly rapid calcium loss. Keep in mind that scientific studies have determined that no level of calcium supplementation will keep you in positive calcium balance if you consume a high protein diet.

After this acid is neutralized, the calcium taken from your bones is eliminated through your kidneys where you are unknowingly providing the materials to create the most common kind of kidney stones, those comprised of calcium oxalate.

So the key to a healthy lifestyle is to eat a variety of whole grains, legumes (beans, peas, and lentils), vegetables, and fruit, while minimizing added vegetable oils, and you will enjoy tasty, satisfying meals that provide adequate but not excessive protein and calcium and move your health in the right direction.

I am a Plant-Based Nutrition Counselor, a graduate of Cornell University's plant-based nutrition program and am board certified by the American Association of Drugless Practitioners. I help people to achieve their wellness goals by providing them with the tools that they need to gain control over their health. I hope you enjoy my blogs. If you would prefer individualized assistance with your weight, with a chronic, degenerative disease, with other health and wellness aspirations, or would like me to speak to a group, please give me a call at 724.469.0693 or email me at traceyeakin@gmail.com to arrange a time.

I can personally attest to this lifestyle. The results are nothing short of dramatic. I had been a vegetarian for 20 years when 3 years ago I adopted an entirely plant-based lifestyle. Since that time, I have lost over 50 pounds and have kept it off and resolved an autoimmune condition known as idiopathic thrombocytopenic purpura or ITP. My body was attacking and destroying my platelets. I could have faced the removal of my spleen or platelet transfusions. A low-fat, plant-based lifestyle changed everything for me. My goal is to help as many people as possible to make similar positive changes in their lives.