"But where do vegans get their protein?" Protein myths abound.
Many Americans don’t know how much #protein
they need or how much they’re getting. People who follow a Western diet—loaded with #meat
products—consume about twice the amount of necessary protein, as well as excessive amounts of saturated fat and #cholesterol.
While those on #plantbased
diets—rich in #beans
protein sources that provide beneficial nutrients that help build, maintain, and repair tissues in the body.
Dietitians with the Physicians Committee debunk five of the common myths about protein:
Myth 1: Protein is only in meat.
are excellent sources of protein without the health risks of meat and other animal products. A half cup of firm tofu contains 13 grams of protein and is not linked to #diabetes.
A cup of #lentils
has 16 grams of protein and has no cholesterol. Split #peas
have 16 grams of protein per cup and are cholesterol free. Just one #broccoli
stalk has more than 4 grams of protein and is low in calories. The list goes on:
Myth 2: You need a ton of protein—and you’re not getting it.
Truth: If you follow the traditional Western diet—meat and dairy products—you are most likely getting twice as much protein as you actually need. That can harm the body. One study found that those who consume the most animal protein raised their diabetes risk by 22 percent. Excessive protein consumption is also linked to osteoporosis, cancer, impaired kidney function, and heart disease.
Someone who weighs 150 pounds only needs 54 grams of protein per day. The Recommended Dietary Allowance (RDA) for protein for the average adult is 0.8 grams per kilogram of body weight. To find out your average individual need, perform the following calculation: Body weight (in pounds) x 0.36 = recommended protein intake (in grams). Myth 3: Protein is good; carbs are bad.
Truth: Both protein and carbohydrates are part of a nutritionally balanced diet. Carbohydrates are the body’s main energy source and should take up the majority of your plate.
Grains, fruits, vegetables, and beans are considered carbohydrates.