there are currently over three million canadians who identify as either vegetarian or vegan. and whether the decision was driven by ethics, economics, the environment or the goal of eating healthier, there are certain nutritional considerations to be aware of — the most salient being getting enough protein.protein is widely available in plant-based foods, but you have to know where to look. it’s also important to know how much you need to optimize your health and reduce your risk of any nutrient deficiencies.
how much protein do you need?the recommended daily allowance (rda) for protein is .8 grams of protein per kilogram of body weight per day. so, if we take a 85 kg person and that by .8, we find out that this individual needs a minimum of 68 grams of protein per day. those who exercise regularly may need at least 50 per cent more protein.
where and how to get itknowing where and how to get enough protein is extra important for vegans because protein is generally paired with iron, and since plant-based iron is not absorbed as well as that from animal-sources, we need to pay attention to how much we consume.one easy strategy is to consume vitamin c ( fruits & vegetables
) at the same meal or snack as the protein because it helps our bodies better absorb the iron.here are some of the major and most impactful vegan protein sources:
legumes 1 cup (cooked or canned) of chickpeas, lentils, and kidney beans will give you 20 grams of protein
tofu 1/2 package (175 grams) accounts for 20 grams of protein
tempeh ½ package (100 grams) accounts for 20 grams of protein
soy milk 1 cup (250 ml) accounts for 10 grams protein
nuts and seeds 1/3 cup (50 grams
) accounts for 10 grams protein
vegan meat products (beyond meat, yves, etc) usually accounts for about 20 grams per serving (read label).
follow these tips and you will be well-positioned to get enough protein and iron from your diet on a daily basis. but keep in mind that there are nutritional considerations associated with veganism that extend beyond protein, so it’s important to speak with a registered dietitian like myself if you have questions about successfully navigating a healthy plant-based lifestyle.
andy is a registered dietitian and author who has operated a private practice in toronto since 2015. he spends his free time eating, writing and talking about kale @andytherd. he can be reached at andytherd.comdon’t miss the latest on covid-19, reopening and life. subscribe to healthing’s daily newsletter covid life.
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