World Wide Vegan

I'm often asked about how a vegan gets enough protein. It can be hard to imagine how one gets any protein at all when you are used to eating meat, eggs and dairy for your source of protein. When I say that I get plenty of protein from legumes, whole grains and other plant sources I often see the look of confusion on the person's face. So when I came across this Vegan Food Pyramid I made a copy of it to show people how a vegan can eat a healthy, animal free diet.

Even among vegans the amount of protein a person should consume each day can seem a mystery. Here is a simple way to figure out how much protein you need. According to the latest dietary requirements listings, you should eat about 5 grams of protein for every 10 pounds of body weight. So someone who weighs about 200 pounds should eat approximately 100 grams of protein a day. Someone who weighs about 100 pounds should consume about 50g of protein a day.

Unfortunately most meat eaters get only about half of the recommended daily allowance of protein per day. The reason is that animal fat causes the body to feel full before the required amount has been consumed. Also, meat eaters often eat far too many simple carbs such as high fat pastries and sauces. Animal fat also causes weight gain, high cholesterol and insulin resistance.

A low-fat, vegan diet allows for a higher consumption of protein via beans, legumes, vegetables and whole grains. Soy products such as tofu and textured vegetable protein (TVP) offer a very high percentage of protein per ounce of food product making it easier to get all the protein your body needs without the fat of animal products.

It is important to remember however that products such as soy milk and cheeze can be high in fat. It is better to limit these products rather than depend on them as a regular protein source. Limiting your fat intake is also the best way to regulate your blood sugar and to reduce your risk for diabetes and other disease.

Labels: food pyramid, health, protein, Vegan