The Great Protein Panic – Solved by Plant Power

Vegans are often asked, “Where do you get your protein?” It’s probably the most asked question we face, in the gym, in the restaurant, at work, at the dinner table. Funny how no one wonders where horses, gorillas and elephants get theirs!

It’s a new buzzword in nutrition and producers know that displaying a ‘high in protein’ label can significantly boost sales, with the global protein bar market predicted to reach a whopping £5.6 billion by 2029. However, most people in the UK don’t need extra protein and although too little is not good, too much can be harmful – especially animal protein.

So where is the sweet spot with protein and how do you go about meeting your needs?

Why do we need protein?

Protein is one of the three macronutrients, along with carbohydrates and fats, that we need for growth, development and repair. It is an essential part of every cell in your body. We use it to build and repair tissues and make enzymes, hormones and other important body chemicals. It’s a crucial building block of bones, muscles, cartilage, skin and blood. Protein also affects how we feel because it helps build neurotransmitters, chemical messengers that help regulate your mood and memory.

Protein can also help regulate your appetite and blood sugar levels. It slows down the absorption of carbohydrates eaten with it, releasing them more slowly into your body. This is why scrambled tofu on toast fills you up for longer than toast and marmalade.

Protein is made up of small building blocks called amino acids. There is a total of 20, of which nine are classified as essential, meaning your body cannot make them – you must get them from your diet. If you don’t get enough protein, one of the first signs may be brittle nails or dry, flaky skin. Other symptoms might include low energy levels, fatigue, poor concentration and trouble learning, loss of muscle and a weakened immune system leading to increased infections.

Outdated thinking

It was once widely claimed that every meal should provide ‘complete protein’, meaning foods that contain all nine essential amino acids. These foods include animal-based foods such as eggs, chicken, fish, beef, milk and dairy and plant foods such as quinoa, tofu and tempeh. However, we now know that all plant foods contain all the amino acids – including the essential nine – albeit in varying amounts.

This means that if you get enough calories from a varied vegan diet, you’ll get the full complement of amino acids you need over the day.

The British Dietetic Association says: “You can easily meet protein needs by eating protein-rich foods. These include lentils, beans, chickpeas, seeds, nuts and nut butters (eg peanut butter), tofu and tempeh.”

How much do you need?

The official recommendation is that most adults need around 0.75 grams of protein per kilogram of body weight per day. When this was first decided, in 1991, it meant around 45 grams for the average woman and 55 grams for men. However, average body weights have increased, meaning that women should typically be consuming around 54 grams of protein a day and men around 60 grams.

Furthermore, the amount recommended was just to prevent protein deficiency and some scientists suggest the amount we need to thrive on is higher – about one to 1.2 grams per kilogram of body weight per day. If you eat a lot of fibre, which most healthy vegans do, you probably need to aim for at least one gram of protein per kilogram of weight because fibre may lower protein absorption.

It’s important to ensure that growing children get enough protein to help them grow and develop normally. If you are very active or want to build up your muscles, you may need more. Because absorption declines with age, it’s suggested older adults aim for 1.2 to 1.6 grams per kilogram of bodyweight to avoid muscle loss (sarcopenia) and bone loss (osteopenia and osteoporosis). It’s a good idea to increase strength exercises too, to retain muscle mass and lower the risk of falls and fractures.

It’s best to spread your protein intake across the day, with each meal and snack including some. To ensure you get the full range of amino acids, variety is key – so don’t just eat hummus for lunch and baked beans for dinner every single day! Each day, eat as much fruit as you like and snack on a small handful of nuts and seeds or oatcakes and nut butter – remember, variety is key.

Here are five healthy vegan meal plans designed to meet your daily protein needs:

Keep your eye on the ball

There have been reports that a minority of vegetarians and vegans do not get enough protein. It’s important to ensure your diet is healthy and meeting both your calorie and nutrient requirements. As shown above, a healthy vegan diet should contain a variety of fruit, vegetables, whole grains and pulses with a small portion of nuts and seeds daily whilst minimising ultra-processed and sugary foods and drinks – which tend to be lacking in protein.

For bone health, make sure you get enough protein, calcium, vitamin B12 and vitamin D. It’s a good idea to include fortified foods and drinks such as plant milks, yoghurt and calcium-set tofu. Vegans need to take a daily vitamin B12 supplement and in the winter months, you may consider taking a vitamin D supplement too.

Too much of a good thing?

Most people in the UK get more than the recommended level of protein – government surveys suggest the average daily intake for men is around 85 grams a day and for women 65 grams. Much of that is animal protein, from meat, fish, eggs and dairy. There’s no evidence that eating more protein than you need provides any health benefits and, if anything, it may come at the expense of other key nutrients such as fibre, vitamins and minerals.

Furthermore, plant protein differs from animal protein in a number of ways that mean too much animal protein may be harmful. Compared to plant proteins, animal proteins contain higher levels of sulphur-containing amino acids, such as methionine and cysteine. When these are broken down in the body, they produce sulphuric acid, which increases the body’s acid load. To maintain a stable blood pH, the body must neutralise this acid.

If the diet is low in buffering minerals (such as those found in fruits and vegetables), the body may draw calcium from the bones to help restore balance. Over time, this could lead to increased calcium loss and, potentially, weaker bones.
Most healthy people can maintain a normal blood pH through kidney function and other buffering systems. However, some research suggests that long-term, low-grade metabolic acidosis may contribute to reduced bone density – especially in people with reduced kidney function or with a low calcium intake.

Animal protein also raises levels of the growth hormone insulin-like growth factor 1 (IGF-1) and higher levels are linked to an increased risk of some of the UK’s most common cancers, such as those of the bowel, breast and prostate. Other effects may be weight gain from excess calories, bad breath from ketosis, digestive discomfort and constipation.

Years of advertising and aggressive marketing of high-protein foods have fuelled the myth that vegans miss out. All we are missing out on is the higher risk of diseases linked to high intakes of animal protein! Swapping animal protein for plant protein reduces your risk of type 2 diabetes, cancer, kidney disease, cardiovascular disease, inflammatory bowel disease and inflammatory diseases such as rheumatoid arthritis. Plant protein offers protection against these diseases, promoting a longer, healthier life.

Eat a healthy, varied, vegan diet and you’ll get enough protein – plant protein – the good stuff!