Could there be a greater controversy in the health realm than the vegan vs. omnivore debate over protein? If you’ve been living a plant based lifestyle for a while now, you probably chuckle when someone makes a comment like “there’s no way you can get enough protein from vegetables”, or the alternative, you might get a little bit annoyed after hearing it for the 100th time. But let’s face it, there’s a ton of confusion surrounding what we should eat in the world, and some of us have been downright convinced that vegetables are nothing more than water.
My intention is to show what’s possible if you’re choosing to go more plant based and opt out of a high protein diet, for whatever reason. Maybe you’re hoping to heal a dis-ease or health condition, lower your blood pressure, lose weight or increase your energy. These are all common reasons for choosing to eat more plant foods!
But before we get into it, let me be clear that this post is in no way pushing plant based living as the only way to live. In this world, we must live according to our individual paths, and for some of us that means consuming animal flesh and for others it means consuming only plants, but for a lot of us, it means finding a balance that suits us and can consist of both!
My greatest concern when it comes to consuming animals, is the disregard we’ve developed for the animals life, the abuse and suffering that goes on in factory farms, and the inevitable consequences on our bodies when we consume the stress, hormones, anti-biotics and fear based energy of those animals. I could go deeper into why some animal products don’t contribute to healthful living, but this post isn’t about that. For a lot people living in modern urban areas, hunting for food or purchasing from a local organic farmer is not an option. This is a problem, and the solution can going more plant based. It’s far safer for you to consume a plant based diet, than to consume factory farmed meat, eggs, milk or dairy.
So What Are Some Reliable Plant Based Protein Sources?
Sprouts
- Sprouts of all kinds are nutritional powerhouses with a high protein content ranging from 20-35% protein. Not only that, but they’re also excellent sources of nutrients, vitamins and minerals.
- Broccoli sprouts contain 35% protein
- Pea Sprouts contain 25% protein
Greens
- Dark Green Vegetables will serve your protein needs and provide your body with calcium, chlorophyll, vitamins, minerals and amino acids
- Broccoli contains 45% protein
- Spinach contains 30% protein
- Kale contains 45% protein
Nuts & Seeds
- Nuts & Seeds are also sources of good healthy fats like omega 3, 6 & 9’s. There is a concern however surrounding the overconsumption of omega 6’s and not getting enough 3’s. For this reason, eating nuts and seeds as part of a raw, vegan or vegetarian diet shouldn’t be considered the main protein source but used in addition to other foods with a lower fat content like sprouts & green vegetables.
- Hemp Seeds are the only food known to have a perfect harmony of omegas 3,6 & 9. They’re also 22% protein.
- Pumpkin seeds are 21% protein.
- Almonds are 12% protein per ounce.
Algae sources
- Spirulina is about 68% protein and also helps detoxify the body. It’s packed with vitamins and contains EFA’s (essential fatty acids).
- Chlorella is about 60% protein and is known for it’s rapid tissue repair properties. It’s a great food if you’re very physically active or have higher protein requirements. Use it in your shakes to help speed up recovery times.
Gabriel Cousens discussed the use of spirulina and chlorella for protein supplementation in an interview with Dr. Mercola. He gave an example of someone who wanted to consume 45g of protein per day (which is almost twice as high as what the American Nutritional Journals and World Health Organization recommend). If you were to consume 2 tbsp. of spirulina or chlorella with each meal (let’s say in a juice or smoothie), you would easily hit this mark for protein.
Visual Examples of Fit, Muscular Vegans
I’m excited to share these examples of super fit, muscular looking vegans that Caleb and I have come across in our googling adventures. Since coming across these amazing examples, we’ve begun to connect with some of them as well so we can continue to give you insight into what their diets and lifestlyes really look like. Stick around to watch this protein discussion evolve in the very near future.
Click here to an interview with Frank and CutandJacked.com
Click here to read an interview with Marzia Prince and SimplyShredded.com
Ultimately, it comes down to personal choice. There are many different lifestyles you can follow, some will make you look really good and fail you when it comes to nutrition, and some will serve you not only through physical results, but through internal results.
A plant based lifestyle can provide a host of benefits, many of which I touched on already and in a previous post on protein. When we open our mind up to possibilities, we gift ourselves the chance to experience optimal health, whatever that looks like for us. The key is to be open to experimentation. If your current lifestyle isn’t working for you, considering giving your lifestyle more attention and make some changes. You don’t have to be all or nothing to be healthy or fit yourself into a “box” with labels.
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