Protein Power

As I recently decided to become pescetarian again, for health reasons (with an emphasis on vegetarian), I am constantly bombared by the question: Where do you get your protein?

Not so much in the blog world, because we have many wonderfully creative vegetarians, but in my real life. People who haven’t known me for long and have only known me as a meat-eater, and those who are just plain curious. So I was certain there are many of you in the blog world who are also interested in this very subject- particulary from my  Real Food perspective.

As a whole, Americans consume far too much protein. Our needs are grossly overestimated and the media has not helped this problem with the high-protein, low-carb diet fats that are slowly phasing out (thank goodness). So as a vegetarian, there is NO need to worry about protein- as long as you are getting a good amount of the foods I list below- at least three meals or snacks a day (and chances are, you are!), you’ll be fine.

When I first became a vegetarian, I relied on many processed protein sources- especially derived from soy. I soon began to have digestive issues, and it took me a while to figure out my body did not like the extra soy. Since cutting out soy I felt much better, but my stomach problems returned when I began to eat meat again. No surpise- my body can’t handle meat proteins either.

So what is a girl to do without Boca burgers, Faux-balls and no meat?

Focus on Real Foods- what else?

Some of my favorite sources of vegetarian and vegan protein include:

Beans and Legumes- I love beans! They are so delicious, and SO good for you! Not only are they inexpensive, but they are incredible sources of complex carbohydrates and fiber, vitamins, minerals and are low in fat. They have even been shown to contain cancer-fighting components!

Favorites include- black beans, kidney beans (white and red), chickpeas, lentils and peanuts.

Nuts and seeds-  Nuts and seeds are not only incredible sources of vegetarian protein, they are also very high in healthy fats! It’s a double nutritional whammy.

Favorites include- Almonds, walnuts, pecans, brazil nuts,  sesame seeds, sunflower seeds, hemp seeds, chia seeds,

Leafy greens and other vegetables- They contain more protein than you may think! Although they don’t contain as much as say beans and legumes, they are valuable sources that the body can use readily. Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, and Zucchini all contain protein! Many fruits also contain some protein- bananas and apples being particularly high.

Tofu, edamame and tempeh- These less-processed soy products do not bother my stomach like more-processed products do. I usually try to choose one or the other to have each week. Soy is also considered a complete protein!

Whole grains, especially quinoa- Whole grains are incredible sources of complex carbohydrates and fiber, B-vitamins and more! And as a bonus, one of my favorite grains, quinoa, (it is technically a seed, actually) is considered a complete protein! Score!

You can find my favorites here.

Eggs and Dairy (in moderation)- I prefer goat dairy. I don’t drink goat milk, as I prefer almond or hemp, but I do love goat cheese and yogurt. The reason is simple- my body simply digests dairy better, because it contains much less of the irritating lactose cow’s dairy does. If I do choose to eat cow’s dairy, which I do on occasion, I always choose organic. You can read my deal with eggs here.

Nutritional Yeast- Fondly referred to as “Nooch” in the blog world, this nutrient powerhouse contains an incredible amount of nutrients- everything from  B-complex vitamins to iron.  It is also the only natural vegan source of Vitamin B12. It also has an awesome salty, cheesy taste and is SO versatile! I use it on popcorn, in sauces, on salads, in soups… there are endless possibilities!

Other sources include sea vegetables including spirulina, kelp, wakame, nori, dulse, and more. I don’t currently eat many of these because they are out of my price range- but they are also awesome sources of veggie protein! And as a bonus, spirulina is a complete protein.

While most vegetarian proteins are incomplete proteins- meaning they do not containal the 9 essential amino acids the body requires (the body needs 20 amino acids, 11 which our bodies can manufacture, 9 of which are essential to consume in the diet), it does not mean they are less quality proteins than animal proteins, which are complete. In fact, many of these plant sources of protein are much more easily digested and taken up in the body than animal sources. It is a myth that you must eat two “complementary” proteins (meaning two incomplete proteins, that when combined contain all 9 essential amino acids, making them complete) together at each meal. As long as you are getting complementary proteins throughout the day, the body is an incredible thing- it knows how to piece them together. Examples of incomplete proteins include grains (except for quinoa and amaranth), nuts and seeds, beans and legumes (except soy), and leafy greens.

If you really want to be eating a complete protein- make sure to combine legumes with either seeds, nuts, or grains, or nuts with grains, and you’ll be good to go!

I do eat some more-processed vegan protein sources such as brown rice and hemp protein powder, vegetarian burritos, all-plant burgers such as Sunshine burgers and Gardenburgers, and Seitan, made from wheat gluten, but only on occasion! I try to focus on the real stuff, most of the time.

I hope from here you find inspiration to include more delicious, healthy vegetarian sources of protein in your diet!

Sources:

Happy Cow

The Veggie Table

Vegeatarian Resource Group

xo

K

P.S. I know I lied about that recipe post being today- it will be up tomorrow!!

Tagged as: real food