As someone who eats a 100% vegan diet I am constantly, and I mean CONSTANTLY, asked this question: "But where do you get your protein?"
In the beginning of our vegan journey [4 years ago!], I took the time to explain it. Eventually I got smarter and instead of answering the question, I would first ask a question in return: "Can you tell me what Protein is?" Over 90% of the people did not know. They also failed to know what protein is for. With education on the topic of protein lacking it is really pointless to tell people where to get protein. We first must understand what protein is.
What is Protein?
Protein became the new American mantra about 100 years ago. A nutrition researcher Max Rubner (1854-1932) stated that meat protein intake was a symbol of civilization itself: “A right protein allowance is the right of a civilized man.” People almost get a religious glow on their faces when they talk about it, and they get indignant when you suggest they quit meats and dairy, since they were led to believe that is the only true source of protein. Interestingly enough, when, instead of answering their question, I ask them a question: “What is protein?” they have a blank look on their face.
So, before I tell you where and how you get your protein, let me tell you what protein is.
Proteins are made up of long chains of amino acids. There are 22 different types of amino acid and our bodies need all of them to function properly.
Amino acids are chemical compounds containing carbon, hydrogen, oxygen and nitrogen, which combine together into different structures to form the various types of protein that the body requires.
There are many forms of protein, which all play an important role in the function of the body. For example, collagen is a protein and is vital for the strength, elasticity and composition of our hair and skin.
Proteins, through digestion, are broken down into individual amino acids. The amino acids are then absorbed and reform in order to create new proteins that are then used by the body.
The 22 types of amino acid are divided into two groups: essential and non-essential amino acids.
Out of the 22 there are 14 non-essential amino acids. They are termed non-essential because they can be manufactured by the body, the rest have to be derived from food, thus they are dubbed essential.
Now, it does not mean that non-essential amino acids are not important! Not at all! Without them the new proteins that are formed by the body cannot be properly formed.
I am sure that now you are curious to know what amino acids are essential. Well, ok, since you asked. But make sure to memorize them and recite in your dream. So here we go: phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, and lysine. Shoosh… you must feel so much smarter now—you can memorize these to impress your friends at the next dinner party.
Cysteine (or sulphur-containing amino acids), tyrosine (or aromatic amino acids), histidine and arginine are additionally required by infants and growing children.
The amino acids arginine, cysteine, glycine, glutamine, histidine, proline, serine and tyrosine are considered conditionally essential, meaning they are not normally required in the diet, but must be supplied exogenously to specific populations that do not synthesize it in adequate amounts. [Source: Wikipedia]
I hope that you are feeling much more enlightened now. So, next time you think about protein you might actually know what it means.
Complete and incomplete Proteins
Some foods contain all of the 8 essential amino acids. These foods are called “complete” and are considered to be of superior quality. Interestingly enough, modern science has discovered that the proteins that are closest to ours can be found in animal products only and thus labeled it “complete”.
The incomplete proteins are usually lacking one or more of the essential amino acids. They are generally found in plants, such as vegetables, fruits, grains, nuts and legumes. Since these protein sources have labeled “incomplete” they have been written off and the society decided that the only way to meet our protein requirements is through consuming animal foods.
What you are not told and don’t know, though, is that by combining two or more of the “incomplete” proteins, a complete supply of essential amino acids can be made available. For example rice and beans will form a “complete” protein and give your body all the essential amino acids it needs. And… you don’t even have to eat these two at the same meal to get that—your body will do that for you!
The Role of Protein
So, now that you know what protein (complete and incomplete) is, you curiosity might be finally be peaking enough to know WHY you need proteins at all. I am glad you are thinking about that.
Protein is required by the body for growth, maintenance and repair of all cells. Protein is a major component of muscles, tissues and organs and is essential for nearly all processes that occur in our bodies, such as metabolism, digestion and even transporting nutrients and oxygen in the blood.
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| this is what vegan source of protein can do for muscle growth ;) |
Protein is also responsible for the production of antibodies, which fight against invaders: illness, infection, etc. It is also responsible for the main nutrient that keeps our hair healthy and shiny, our skin fresh and glowing, our nails and our bones strong and healthy.
Part II
Next time we will complete reviewing the role of Protein and will further look into:
- Which foods are good sources of Protein
- How much Protein you need
- Is too much Protein bad for you, and
- Protein Conversion
This article is a sample of the information sent to my Newsletter subscribers on a regular basis [this article was originally published about a year ago!].
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