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Are vegans getting enough protein? It’s a question that often arises when considering a vegan lifestyle. Fortunately, a well-balanced vegan diet can provide ample protein to sustain our bodies. In today’s show, we will delve into the crucial role of protein, compare the health implications of protein from animal-people and vegan sources, and discover the abundance of vegan options available to fulfill our protein needs.The health value of foods is determined by their overall nutritional profile rather than solely focusing on protein alone. Animal-people foods have high protein content but come with elevated amounts of saturated fat and cholesterol while being low in fiber. This combination increases the risk of cardiovascular disease, diabetes, cancer, and other health issues. On the contrary, vegan proteins are rich in fiber, antioxidants, a different mix of essential minerals and vitamins, and many other compounds that convey health benefits.In a recent study published in the Journal of the American Medical Association (JAMA) Internal Medicine, researchers looked at data from over 130,000 healthcare workers. They found that eating more vegan proteins was linked to a lower risk of death – for every 3% increase in calories from vegan protein, there was a 10% lower risk of death. Conversely, increasing calories from animal-based proteins by 10% was associated with an 8% higher risk of death from heart disease.Considering the well-established benefits of abstaining from animal-people meat consumption to reduce the risk of chronic diseases, it stands to reason that vegan protein promotes healthier aging. A study conducted by researchers at Tufts University in the United States analyzed data from over 48,000 women participating in the Nurses’ Health Study. They concluded that individuals with a higher intake of vegan proteins had a 46% higher likelihood of experiencing a healthy aging process. This was evidenced by notably fewer incidents of heart disease, diabetes, cancer, and cognitive and mental health decline.Now that we understand the significance of protein intake for overall wellness, let’s explore some exceptional vegan sources of complete protein, meaning they contain all nine essential amino acids.Soy-based staples such as tofu, tempeh, and edamame emerge as favored choices for comprehensive protein sources. A serving of 85 grams of tofu or edamame, approximately the size of a deck of cards, provides 8 grams of protein, while tempeh boasts an even higher content of 11 grams. Meanwhile, nutritional powerhouses like quinoa, amaranth, chia seeds, and buckwheat not only supply complete proteins but also offer a rich array of essential nutrients. Other high protein vegan foods include a variety of nuts, such as almonds, pistachios and cashews, each providing 4-6 grams of protein per 28-gram serving.The following cooked vegetables contain 4-5 grams of protein in these amounts: broccoli (155 grams), spinach (225 grams), and asparagus (175 grams). Among fruits, guava takes the crown for having 4.2 grams of protein per 165 grams. And let’s not forget seitan, a popular animal-people meat alternative made from wheat gluten. It’s one of the richest vegan protein sources available, delivering 25 grams of protein per 100 gram serving.
