Plant Protein Power?

One of the most frequently asked questions posed to Vegans has to be, “So, how do you get your protein if all you eat are fruits and vegetables?”  There’s a misconception that vegans are thin, gaunt and lack energy, strength, and vigor due to protein deficiencies.  The truth of the matter is vegans, like all people, come in a variety of shapes and sizes and are definitely not limited by their diet.

ffe7d0cfceFor example, did you know that at the 2016 Olympic Trials in Salt Lake City, Kendrick Farris (a vegan weightlifter) set an American record by lifting 800 pounds?!  That’s right…you heard me…he’s vegan and he’s one of the strongest weightlifters in the U.S/World.  screen-shot-2017-02-16-at-2-06-12-pm

Another example is Morgan Mitchell – she is a top vegan sprinter who won the 400m title in Australia in the past Olympic trials.

Despite the many fallacies about vegans, there are many who epitomize strength, power, and vitality.  So where do they get their protein, and do they have to eat tofu all day? Nope.  Vegans don’t necessarily rely on soy products for their protein.  They get it in many different foods. Here are five of the most popular delicious plant protein options that many vegans enjoy to give them the nutrients they need to sufficiently feed their muscles and strengthen their bones:

  1. Legumes:
    • From string beans to chickpeas (which is used to make our delicious kalo falafels and beet hummus) these legumes are an excellent source of protein.  In fact, in one cup of cooked lentils, you can get approximately 18grams of protein, and it’s only 230 calories per serving;
  2. Peas:
    • Pass the peas please!  This vegetable packs in 9grams of protein per cup, and provides a generous amount of B vitamins, which helps to reduce the risk of heart disease.  It also adds 5.5grams of fiber to your diet in one serving;
  3. Broccoli:
    • These lil’ trees are a great source of protein.  It provides 3.3grams of protein in one cup and accounts for 100% of the daily requirements you need for Vitamin C & K;
  4. Spinach:
    • Popeye knew what he was doing by loading up on spinach to power up and stave off any on-lookers of his precious Olive Oyl!  One cup will provide 5.3 grams of protein, which is almost equivalent to eating one medium egg (which is 6grams of protein); and
  5. Pumpkin Seeds:
    • Rich in anti-oxidants, which helps to reduce stress and inflammation, pumpkin seeds pack in about 8 grams of protein in a single ounce.  This can be found in our housemade granola and we sprinkle pumpkin seeds on our savory oatmeal dish.  Yummy!

There you have it!  Vegans get a lot of protein.  So, when eating a well-balanced plant-based diet you not only look radiant and feel great, but it can give you the strength you need to enhance your personal power inside and out.