Tag Archives: where do vegans get their protein

Where Do Vegans Get Their Protein?

Vegan Cashew Cheese

Protein: The number one question vegans get nearly every day of their lives is; ‘so, where do vegans get their protein from?’

Let me tell you that there is NO problem getting enough protein from plant foods and that this allows you to eat much of your proteins raw. Raw proteins will give you far less denatured proteins that can cause cancer and other health challenges in the body.

Animal proteins are the only dietary source of cholesterol’s that are known to clog your arteries and cause death.

So, the reasons to go vegan under this subject are;

Your proteins and the associated fats aren’t attempting to kill you. That may be a bit blunt, but, you do have to admit, it’s a darn good reason.

There is no need for a sentient being to have to die so that you can eat when it’s not what your body was designed for and you can get your protein elsewhere.

Here Are 4 Plant Foods With More Protein Per Calorie Than Beef!

To establish the baseline the most common beef consumed in America is 70% lean ground beef. This has 332 calories per 100 grams while providing 14 grams of protein that must be cooked and denatured.

A). Spinach: has 5 grams of protein per cup and one cup only has 30 calories. So, 3 cups have 15 grams of protein and only 90 calories.

B). Broccoli: has 4.5 grams of protein per 30 calories. One cup chopped has around 25 calories.

C). Spirulina: 4 grams of protein per one teaspoon and that amount only has 30 calories.

D). Tempeh: about 31 grams of protein per 1 cup with 320 calories.

So, as you can see, beef can’t even come close to the vegan protein sources listed above as far as protein per calorie. The reason only these 4 were chosen is that you can eat each of these raw. Some of the ones below could be eaten raw, but most people won’t.

As you’ll see, becoming vegan and getting your protein is not all that difficult and is really pretty easy.

Other Vegan High Protein Plant Sources

A). Kidney beans: 2 cups of boiled kidney beans have 30 grams of protein and 450 calories.

B). Lentils: 2 cups of boiled lentils have 36 grams of protein and 460 calories.

C). Tofu: here you’re looking at about 40 grams of protein and 376 calories per 2 cup depending on the manufacturer.

D). Chia seeds: 100 grams = 17 grams of protein and 486 calories.

E). Quinoa: 2 cups have 16 grams of protein and 444 calories.

F). Nutritional yeast: 2 tablespoons have 8 grams of protein and only 45 calories.

G). Hummus: 1cup has 19 grams of protein and 409 calories.

How Much Protein Do You Really Need?

Well, the Dietary Reference Intake (DRI) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound of body weight. This comes out to 56 grams for the average sedentary male and 46 grams for the average sedentary female.

So, as you can see becoming vegan and getting enough protein is absolutely no problem.

However, this begs to ask the question; are you sedentary?

If you get even an hour’s worth of exercise once per week your protein needs will go up to facilitate recovery and repair.

If you’re relatively active to very active then you may wish to consider getting 1 gram per kilogram of body weight each day.

If you’re a strength athlete or bodybuilder then you may want to up that to 1.5 grams of protein per kilogram of bodyweight to ensure you’re getting adequate amounts for lean tissue development.

I know there are people out there that are afraid of protein, saying that the 1.5 grams will cause organ damage etc.. But, there are NO studies that indicate anything remotely close to that espousal especially using plant derived proteins.

Studies show that moderate protein levels like the ones we are discussing (yes those are moderate) do not cause kidney or other organ damage in healthy people. So, unless you already have kidney disease you should be fine.

Plus, they weren’t using our low 1.5 grams per kilo of body weight. Some of the studies were using 2 or more grams per pound of body weight with animal proteins no less and still found no damage.

If you think about it the science makes sense. The Arctic peoples such as the Inuit and the African peoples such as Masai tribe ate and do eat massive amounts of protein. During some stretches of the year they may have little to no carbohydrate in their diet and they have no organ damage from the protein itself.

Yes, they DO have heart problems from the cholesterol, but, no damage from the protein and we are NOT advocating eating animal flesh here. We ARE advocating getting your protein from a vegan diet. So, the cholesterol is NOT an issue as it is for them.

There is no concern for safety and even at the 1.5 grams of protein level and you can still find it relatively easy to accomplish on a vegan diet.

I am ONLY saying that you may wish to up your protein levels to the ranges discussed IF you’re a vegan bodybuilder or strength athlete.

If you’re becoming vegan or already are vegan and not into extreme athletics then you may be able to do just fine on the RDI’s.

As a matter of fact, there are NO studies showing adverse affects from any level of PLANT proteins anywhere to be found. It would seem that our bodies know exactly what to do with plant proteins and don’t have any problems with them.

Here is an interesting point: The mountain gorilla (gorilla beringei beringei) live at altitudes where very few fruits grow, so around 86% of their diet is leaves and tender shoots. Then, around 7% will consist of roots and tubers, roughly 3% will be flowers, 2% will be fruits and 2% various snails – small lizards or insects.

They consume around 40 pounds of forage foods per day. Their foods are known to contain up to 30% of their calories from protein. This is NOT surprising since spinach has over 50% of its calories coming from protein  and many tree leaves are equally as high, plus the bugs, lizards and snails etc…

So, 40 pounds of food at roughly 170 calories per pound X 30% protein = 2,040 calories from protein divided by 4 (calories per gram) = 510 grams of protein per day and they are just fine.

To summarize, there is nothing to worry about on a vegan diet.

If you eat sufficient calories from a variety of plant sources such as, fruits, nuts, seeds, grains, legumes and tubers etc.. Then you should be able to meet your minimum requirements while going vegan.

If you’re an athlete and need more protein to excel in your sport, there is no evidence anecdotal, empirical or otherwise that suggests a relatively small amount of plant protein at even 1.5 grams per kilo of body weight will give a healthy person any problems at all.

I’m not saying you shouldn’t be a high carb vegan. In fact it’s the ultimate lifestyle for health. I’m just saying that; if you want to excel in a sport that demands more lean body mass, then there is no reason to fear vegan proteins.

If you have not started at the home page then you should so you can see all the posts. Just click here Vegans Rising to go have a look for yourself.











7 Reasons Why Humans Aren’t Meant To Eat Meat Here’s The Truth!

There is a reason there is controversy surrounding the vegan diet and going vegan. It really has nothing to do with the truth, or if the vegan diet is really the best diet for you.

It has to do instead with the money being made by large the corporations that supply you with animal products.

So, here and now we will bypass the money and politics and focus on the truth.

Are Humans Supposed To Eat Meat?

 Let’s look at this objectively.

  1. Are You A Natural Born Hunter?

lion_making_kill-2 Do you have claws or fangs? No, you do not. So, if you were designed to eat meat, exactly how did nature intend for you to make your kills?

You do have to kill it before you can eat it.

You cannot answer with spears, bows and arrows or knives because we would have first had to survive long enough without them to figure out how to make them.

This is a huge question. If you had to run down a deer and kill it with your bare hands, then chew through its thick tough hide to get at the meat, could you do it?

Are you fast enough?

Could you do it over and over again, naked with no shoes on?

Remember, we are talking about what we are designed to eat. Not what we eat now because other people kill if for us or because we wear shoes, have clothes and kill with guns.

2. Is Your Digestive Tract Correct?

human_digestive_tract-2 Why is our digestive tract long and curvy instead of short and nearly straight like every true carnivore?

It’s very obvious that we are designed to have food stay in our digestive tract for a long period of time so that we can absorb all the nutrients from our foods.

True carnivores on the other hand have relatively short digestive tracts with very few twists and turns. This is so they can digest and eliminate the food before it becomes toxic to their systems.

3. The Need For Speed!

 Can you outrun your prey? It’s a simple question. Are you faster than a deer, a rabbit or an elk? If you’re not then you would be a dead hunter because you’d never be able to catch your prey.

The simplicity of this is mind boggling. If you’re not fast enough to catch your prey, then you don’t eat and you die.

Humans do not have the same skeletal structure as do lions, cheetahs or wolves. Our legs are in a straight line underneath our mass and easily support our weight for long periods of standing or walking.

The reason you always see lions, cheetahs and wolves laying down as much as possible is that their structures use a tremendous amount of energy when standing. Their bones are not aligned directly under them to support their weight like ours are. When they stand they must actively engage their muscles to do so.

Our legs do not coil underneath us like a lions, cheetahs or wolves do so that its natural action of elongation propels them forward.

You lean slightly forward as you walk and your legs simply pivot forward at the hip. If you look closely, they nearly fall forward. This conserves a lot of energy allowing you to walk slowly for great distances.

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4. We Are Just To Successful

 fat manThe more successful we are the fatter we become. This would be absolute death to a true carnivore. We put on body fat like crazy.

Think about it. If you were a very successful hunter and had so much food that you got obese you’d never be able to catch your next meal. You’d simply be too fat and slow to do it.

Our bodies are designed to put on fat as fast as possible so that we have the greatest chance of surviving a famine.

The reason you don’t see fat carnivores in nature is because they would starve to death. Rather a large oxymoron I agree, but, nevertheless true.

5. Die Hard The Hunter!

 bull-skewering-a-manYou genitals and weak areas are not protected. Look at  lions, cheetahs and wolves. Their genitals, soft belly and weak areas are all to the rear, away from their claws and fangs they attack with. They are all much heavier and stronger in the front so they can subdue and absorb the retaliations of their prey.

Our genitals, belly and our females breasts are all up front and very vulnerable during the fight to kill prey. We are simply not designed to take down animals that would fight back. One thing to keep in mind; no animal wants to die, they all fight back.

This means, we would suffer severe damage nearly every time we wanted to eat. This is not the trait of a hunter who would be able to survive long term.

6. Does That Look Yummy To You?

road kill Do you like road kill? If you were a carnivore and saw a piece of fresh road kill you’d begin to salivate and very strongly, nearly irresistibly be drawn to it as food.

You’d like ripping the guts out of that dead carcass and eating them first because you’d instinctively know they are the most nutritious just like a lion does.

You wouldn’t even have a concern in the world if it was still alive and screaming at the top of its lungs while you ate it, because that’s music to a true carnivores ears.

Go eat a piece of raw meat with no knives or forks and no seasonings. There are two things you’ll notice.

A). It’s not very easy for you to gnaw off chunks of meat because you just don’t have the right kind of teeth for it.


B). It has virtually no flavor to you without being cooked or seasoned in any way.

7. Nature Would Never Do This To You

 clogged-arteriesYour food would never kill you. If you were designed to eat a particular foodstuff it wouldn’t be the agent of your death.

When you eat meat you’re getting saturated fats and cholesterol that hardens and blocks your arteries so that you have heart attacks and die1. One egg has enough cholesterol to put you over your suggested intake for a week.

Meat, dairy and egg proteins, fats and cholesterol’s all contribute to diabetes which is another top killer2.

Meat, dairy and eggs all contribute to various forms of cancer which is another leading cause of death3.

The point here is that; if you were designed to eat it, it wouldn’t be designed to kill you.

So, are humans designed to eat meat?

If you still have to ask that question, then you need to read this article again.

No, of course humans are not designed to eat meat, dairy or eggs. So, why do we do it?

The most likely scenario was that we found carrion (dead rotting animals) laying around and consumed them because their fat was a super condensed source of calories. Then once we discovered fire we cooked it to kill all the fly maggots that were in it or to burn the fur off.

We then found this easier to eat, chew and digest. So, a pattern was born that was taught from generation to generation.

Do remember though; we were doing this before we had written words or likely much more than single syllable dialects. So, it was not a plan born of our greatest scientific minds to be kind about it.

My point here is; just because the person who came before you did it, doesn’t mean you shouldn’t reevaluate it and look at it from a neutral fact based position to determine if that’s truly the correct course of action.

This is of course how you should look at all information and especially science based information that comes into your life.

What we’ve done above is simply had a discussion about things that are obvious and known to be true with just the use of common knowledge and common sense.

The only question left is; now that these things have been laid in front of you, what are you going to do about it?

Be sure to read our very first post with the ten reasons becoming vegan will give you a longer and healthier life: Click Here

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  1. https://medlineplus.gov/ency/article/000171.htm
  2. http://nutritionfacts.org/video/why-is-meat-a-risk-factor-for-diabetes
  3. http://www.seattleorganicrestaurants.com/vegan-whole-food/diet-high-in-red-meat-eggs-dairy-can-increase-cancer-risk.php