Where do you get your protein?
The most common question about plant-based diets is where do you get your protein?
All plant food contains some amount of protein, but certain plants contain higher levels. Legumes (chickpeas, black bean, lentils etc.), nuts and seeds etc. Whole grains also contain a fair amount of protein. Fruits and vegetables typically contain the least amount of protein, but there are higher-protein vegetables.
Associating protein with animal products is ingrained in our society. Many people are taught that protein is only found in animal products but that is not correct.
One specific benefit of plant-based proteins is they contain fiber. Fewer than 3% of Americans reach the minimum daily recommend intake of fiber. More than 97% of Americans get enough protein (without even trying!). Nearly everyone is suffering from fiber deficiency.
When calories are separated from fiber we are always hungry because our body never gets the signal that we’ve eaten enough. If we haven’t gotten enough fiber our stomach sends signals to the brain that we are starving.
There is zero fiber in animal food and little to none in processed food. Nearly all of our population fails to eat enough plant food but most of us focus on animal protein for health, which is the exact opposite of what the research suggests we should do.
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Opting for less animal protein and more plant protein is a simple way to get more fiber!
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Additional benefits of plant-based protein consumption include:
1. Linked with lower risk of cardiovascular disease
2. Associated with decreased risk of certain types of cancer
3. Beneficial for weight management
My family has been about 90% plant based for the last few years. Anytime we deviate we incur symptoms like sluggishness after meal times instead of feeling energized, less healthy and frequent bowel movements, and a higher level of inflammation within the body. Being mostly or all plant based is not for everyone and as with everything else, such a drastic change should be discussed with your physician beforehand.
Some of my favorite resources are:
- Fiber Fueled by Will Bulsiewicz, MD, MSCI
- How Not To Diet by Michael Greger, MD
- Forks Over Knifes
- The Game Changers
As with everything else, these books and documentaries are to be taken in and held up against what you already know to be true about yourself. I don’t ever agree with a book or documentary completely but there is certainly valuable gems of information to be absorbed and put into practice for a healthier, happier you!
If you have a few minutes you can click here to watch this video about what my diet is like!
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Brittany’s second book, Instant Loss Eat Real, Lose Weight shows how to make this a sustainable lifestyle with kid and family-friendly meals. Members of her growing community have reported losing 50 and even 100 pounds themselves, and this cookbook will help others achieve similar success with simple, delicious meals, nearly all ready in 30 minutes or less.
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