Protein is one of the most talked-about subjects when it comes to health and nutrition. What most people don't know is that from leafy greens to seeds, whole foods are a great source of protein.
People have been led to believe that protein is such an essential nutrient that one must actively pursue foods that contain high amounts of it, even when those foods, such as meat and dairy, compromise our health in so many ways. We have also been led to believe that only animal-based foods contain sufficient protein and, furthermore, that we need to eat those foods to avoid becoming protein deficient. The reality is that protein deficiency is almost exclusively seen in people suffering from a calorie deficiency. In these cases, there will be an overall nutrient deficiency, not just protein deficiency, and when this happens the concern should be getting more calories and all nutrients, and not just more protein.
As for how much protein a person needs, the answer is the amount that a diet of whole, plant-based foods provides. Are you concerned about not getting enough protein? Don’t be. All whole, plant-based foods have protein. People thrive on a plant-based diet without ever going out of their way to find sources of protein. Indeed, we’ve evolved over millions of years without ever aiming for a “source” of this or any other nutrient.
You should not concern yourself about how much protein you’re getting any more than you should worry about the perfect number of breaths you should take in a day.
With a diet based on fruit, vegetables, tubers, whole grains, and legumes, about 10% of your total calorie intake will be from protein. If you’re worried that 10% isn’t adequate, note that there’s evidence that consuming too much protein is harmful—especially when it comes from animal sources.
Here are some of the best plant-protein sources in our list:
May 26, 2018
Hi- great list; however, I was surprised not to see brewers yeast as I think it is a great source of plant protein and so yummy and easy to add to things!
November 30, 2018
Good article. To answer some of the above questions, around 50g of protein/day is recommended, more once you pass age 65 (but plant based highly recommended). Dr. Greger did a video on that subject (increasing after age 65). Best to start off with – lentils and nuts are a good foundation, soy milk and chia seeds are easy to add in as well. Brewers yeast is not technically a plant, its a fungi – but fungi are also a great source of protein, don’t forget mushrooms which have all sorts of additional health benefits as well including boosting the immune system (recommended in the book Super Immunity).
February 4, 2018
I will be having biatric surgery and want to know what is the best plant based protein to start off with
April 19, 2017
what is the protien level I should be taking in. I do not eat fish, meats or dairy.