How Do Vegetarians Get Protein?

Ever since I went back to eating vegetarian a lot of people keep asking me "Where do you get your protein from?". This question comes up often and I respond with, "Some of the biggest body builders are vegan". Which is true, these guys are ripped. Billy Simmonds is an Australian bodybuilder best known for winning Mr Natural Universe Competition in 2009. Billy turned vegan in 2010 and has been vegetarian since 2002. He is just one of the many vegan body builders. There are plenty of food sources that provide plant based protein in addition to important vitamins and minerals.

Billy Simmonds - Australian bodybuilder

Vegetarians once thought they needed to combine foods to get a complete source of protein.

Today, we know this is not true. Our bodies are capable of using all sources of amino acids to form complete proteins. Amounts in grams isn't the only thing that matters when measuring protein in food. It is important to consider the percentage of total calories protein makes up in food. Beef products happen to be heavy in calories, despite having a high amount of protein. Meat and fish in general are known to having higher cholesterol-forming saturated animal fats. Plant based foods have way less calories and provide valuable sources of amino acids that form complete proteins within the body.

So now that we have covered the downside of eating meat and fish, let's discuss soy products.

Some soy products have benefits if you can find it organic. The problem with soy is that 90% found in the United States is genetically modified. We can leave the dangers of genetically modified foods for another discussion. Soy products are also known to have extra estrogen added which can cause hormone imbalances. So, if possible I recommend staying away from most soy products. The good news is I have a list of vegetables, nuts, and seeds that have high amounts of protein without the dangers of soy, meat, or fish.

Five sources of soy-free plant based protein

Broccoli

Broccoli has 30 calories with about 4.5 grams of protein. This means per calorie broccoli has more protein than beef products. Broccoli is full of different amino acids, Vitamin B6, and fiber. It can also be included into a cancer fighting diet. Meanwhile, red meat has been linked with cancer.

Almonds

Almonds a great source of healthy fats, Vitamin-E, calcium, and magnesium. One ounce of almonds has about seven grams of protein. Peanuts have eight grams of protein per ounce. Almonds are known to lower cholesterol and are great for weight-loss. I love throwing almonds into my smoothies.

Green Peas

Peas are a great source of a plant based protein, one cup contains 7.9 grams. Peas can also prevent wrinkles, alzheimer’s, arthritis, bronchitis, osteoporosis, and candida. If you don't like peas as a side dish, try making them into a soup. I recommend a Vita-Mix to make soups very quickly.

Chickpeas

Also known as garbanzo beans. They contain 7.3 grams of protein in just half a cup, and are also high in fiber and low in calories. Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. Chickpeas also include iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K. If you like Mediterranean food chickpeas are used to make falafels.

Chia seeds

Chia seeds have become one of the most popular superfoods in the health community. They are easy to digest when prepared properly, and are a very versatile ingredient that adds easily to recipes. They have 4.7 grams of protein per ounce, about two tablespoons. Aztec warriors ate chia seeds to give them high energy and endurance. They said just 1 spoonful of chia could sustain them for 24 hours. Chia also contains essential fatty acids alpha-linolenic and linoleic acid, mucin, strontium, Vitamins A, B, E, and D, and minerals including sulphur, iron, iodine, magnesium, manganese, niacin, thiamine, and they are a rich source of anti-oxidants.

Not eating meat makes you feel better!

These are just a few plant based foods that give a powerful protein punch. The benefits of going meat free are numerous. You are getting high amounts of protein, while limiting cholesterol, and increasing intake of important vitamins and minerals. People who go meat free for at least a week can see a drastic difference in the way they feel. You may find yourself going to the bathroom more, having more energy, and just feeling better. It may be hard giving up meat at first, but once you find the many vegetarian options available it will make it easier. There are tons of vegetarian and vegan recipes that are delicious.

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