54 Part II: Building a Healthy Vegan Diet Proteins are large, complex molecules that perform important functions in your body They most of the work in cells and are used by your body to regulate water in tissues and organs, perform functions like repairing cells and building new ones, and create the structure of the bones, blood, hormones, muscles, and everything else in the body Every cell in the body contains protein, and protein is a large part of the muscles, organs, and skin Proteins are composed of many thousands of smaller units called amino acids To form a complete protein, all 22 of the different amino acids must be present Your body does create some of these amino acids by itself, but it must receive nine of the amino acids it needs from food, called essential amino acids — meaning it’s essential that you eat foods containing them! These essential amino acids can all be found in plant foods, so as long as your diet is varied and provides you with enough calories, you don’t need to worry about getting enough of these building blocks Your body creates the specific forms of protein it needs from the dietary protein you eat When you eat a bunch of nuts, beans, or soy, your body macerates, or breaks down that food with saliva and chewing Then the food gets digested by the stomach The original food source of protein begins to break down into the different amino acids, which your body can absorb and form into new proteins that it can use to perform whatever function it needs Isn’t the human body amazing? How Much Protein Do You Need? The National Institute of Health recommends that the average man eat between 30 to 60 grams of protein a day; it says women need between 25 to 50 grams a day Most Americans are getting closer to 100 to 120 grams a day, which is leading to a host of health problems While protein is necessary and good for the body, too much can be dangerous over time And remember that the source of your protein can matter just as much as the quantity you’re consuming (I talk more about the difference in protein sources in the later section “Why Vegan Protein Is Better Than Animal Protein.”) Protein needs for all ages and stages The recommended daily allowance (RDA) for protein intake is based on a simple calculation used by the National Institute of Health The basic formula is this: Weight in pounds ÷ 2.2 = weight in kilograms Weight in kilograms × 0.8 = grams of protein a day Chapter 5: Protein Protocols So, for a 125-pound woman who gets moderate to light exercise, the RDA would be about 46 grams of protein a day If you exercise more vigorously, are pregnant, lactating, or are a growing kid or teenager, you may need to increase your protein Table 5-1 shows the average recommended dietary allowances for protein If you notice you are getting most of your protein from unrefined grains, beans, and produce, and very little from tofu, tempeh or soy-based meats, it’s recommended that you increase the calculation to 0.9 for Step Table 5-1 Recommended Daily Allowances for Protein Group Recommended Allowance Boys and girls ages to months 9.1 grams Boys and girls ages months to year 11 grams Boys and girls ages to years 13 grams Boys and girls ages to years 19 grams Boys and girls ages to 13 years 34 grams Males ages 14 to 18 years 52 grams Males ages 19+ years 56 grams Females ages 14+ years 46 grams Pregnant and lactating women 71 grams Source: 2002 National Academy of Sciences As you can see, protein needs and requirements can change over the course of one’s lifetime; they’re especially important for growth in childhood, the teen years, the elderly, and for pregnant and lactating women Athletes and body builders (yes, vegans can be body builders too!) also have different protein needs than the average, healthy, and moderately active person (Check out Part VI for info on vegan dietary needs for all walks of life.) Plant proteins aren’t as easy for the human body to access during digestion as animal proteins, and all but a few plant foods are lacking some of the essential amino acids to create a complete protein Because of these factors, the healthy vegan should consider consuming a slightly higher amount of protein to ensure adequate intake However, remember that ensuring a proper intake shouldn’t be a problem! The average American eats considerably more protein than is needed, and adequate protein is available in the healthy plant foods discussed in this chapter As long as you eat a variety of whole foods, unrefined foods with all the edible parts intact like brown rice and potatoes and apples with the skin on, throughout the day — and eat enough of them to meet your caloric needs — you’ll easily hit your protein target 55 56 Part II: Building a Healthy Vegan Diet Protein problems: Why too much of a good thing is a bad thing As a hot-button topic among vegans and the people who love them, protein comes up often and causes heated discussions Many omnivores and wellmeaning parents are under the impression that animal-derived foods are the only quality sources of protein True, meat and eggs are complete proteins However, the quality of plant-based protein is excellent and even superior when you consider the dangers associated with meat consumption The high fat content, acidity, and toxins found in animal products cause numerous health problems if consumed excessively (and most Americans fall into this category of excessive consumers) The major health problems associated with meat consumption are heart disease, certain cancers, strokes, obesity, and osteoporosis A staggering majority of meat produced in this country is very high in fat and cholesterol, which is an unsavory side dish to the protein that people really need The acidic nature of animal foods causes your alkaline-loving body to try to balance itself The quickest way for the human body to get more alkaline is to draw calcium out of the bones (calcium is an alkaline substance) So diets rich in animal foods lead to constant losses of calcium through the kidneys, leaching the bones of that essential mineral It now makes sense that the countries with high meat and dairy consumption also have high osteoporosis rates Excessive intake of protein leads to other concerns besides brittle bones, however Other damaging effects are high cholesterol, kidney stones and renal failure, overstressed liver and kidneys, and a risk of gout, which is also known as “the disease of kings.” Gout is described as painful, recurring attacks of joint inflammation that are brought on by high levels of uric acid in the body Gout is often a hereditary disease, but this acidic condition also can be brought on by a diet that includes excessive amounts of animal foods About 200 years ago, gout was associated with the upper classes because they could afford to eat more meat and assume a more leisurely life Not enough protein? Symptoms to look out for The scourge of too much protein is a concern in developed, Western cultures, but health concerns also (though rarely) arise from diets lacking adequate protein Some of these health concerns should be of special interest to vegans, because when left unchecked, these problems can lead to serious damage over time Chapter 5: Protein Protocols Here are some indications that you may need to focus your diet on more high-quality proteins: ✓ Feeling constantly lightheaded, unmotivated, and overtired ✓ Constant sugar and carbohydrate cravings (when your body is lacking sufficient protein and nutrients to power itself, it craves sugar to get the quick energy it so desperately needs) ✓ Hair loss ✓ Growth retardation in babies and toddlers ✓ Increased susceptibility to infection ✓ Weight loss ✓ Muscle wasting ✓ Weakness and fatigue While these deficiencies are seen more often in underdeveloped nations, especially during times of famine, vegans who eat a variety of whole, unprocessed foods will easily meet their protein requirements Just be sure to consume a healthy variety of vegan protein ingredients throughout your day Thinking about high-protein diets Once a decade a “new” diet fad gets dusted off and presented as the best way to lose weight and control blood sugar issues The highprotein, low-carbohydrate diet has had many names, including the Atkins diet, Scarsdale diet, Carbohydrate Addict’s diet, and the Endocrine Control Diet These diets are all variations on the theme of eating foods that are high in protein and low in carbs; and they all have wellknown side effects: the risk of bone loss, kidney failure, kidney stones, digestive problems, constipation and sluggish elimination, gas, and bad breath The proponents who endorse a high-protein diet believe that eating carbohydrates leads to blood sugar issues and diabetes as well as weight gain and obesity By eliminating most carbohydrates from their diet, high-protein advocates are successful, usually in the short term, in losing weight and ending their out-ofcontrol carbohydrate cravings Ultimately, these diets are unsuccessful for many people Focusing on a diet mostly devoid of fruit, sweet vegetables, and whole grains, these followers are forced to use fiber supplements to ensure regular bowel movements Even with daily doses of fiber, the huge amount of meat and dairy consumed leads to digestive problems and constipation since animal proteins take longer to eliminate due to their utter lack of natural fiber Because most animal proteins are cooked, except for sushi (which is often still thawed from frozen fish), they’re lacking enzymes and never contain any of the powerfully healing aspects of plant foods Chlorophyll from green plants, phytonutrients, vitamins, and fiber are sorely lacking in these diet plans, leading to a lack of vitality over time 57 58 Part II: Building a Healthy Vegan Diet Why Vegan Protein Is Better Than Animal Protein The standard American diet, or SAD (it is pretty sad, isn’t it?), relies heavily on animal foods as the main source of protein At the same time, health experts and doctors have been warning that the current avalanche of diseases and the growing obesity problem are direct results of our diet These same experts plead with us to eat more fiber and fresh fruits and vegetables as a way to avoid and heal these illnesses And it’s true; one of the easiest ways to recover from a lifetime of the SAD state of affairs is to rely on plantbased proteins Plant sources of protein are a wise choice, especially because so many Americans aren’t getting enough fiber in their diets Beans, nuts, whole grains, and seeds are rich in fiber and plant-based phytochemicals, which are plant chemicals that have protective or disease preventive properties that help lower the risk of cancers and heart disease The positive effect of plant sources of protein is twofold: ✓ While ensuring your body has enough plant-based protein, you’re also taking the burden of digesting a diet full of cholesterol-filled meat and difficult-to-assimilate fats off your liver and digestive system ✓ You also get the powerful protection of the natural health benefits found in these whole foods A diet high in plant proteins can extend more benefits than just protecting your heart and bones The Nurses’ Health Study, a long-term study involving 18,000 women, showed that infertility in women can be greatly affected by the type of protein they consume Women who ate more plant sources of protein were much less likely to have infertility issues than women with few plant protein sources in their diet Amazingly, infertility was 39 percent more likely in women who ate the most animal protein In T Collin Campbell’s incredible book The China Study, the link between cancer growth and protein is drawn out Several studies cited in this book show that a diet including animal proteins can lead to cancer cell proliferation The vegetable sources of protein have not shown the same link with cancer growth, so a vegan diet can be considered much safer for overall cancer avoidance Animal-based foods provide certain other important nutrients besides protein, but perfectly wonderful plant sources can provide these minerals and vitamins as well Zinc, iron, vitamin B12, and calcium can be found in the plant kingdom (the sources and considerations are covered in Chapter 4) ... healthy, and moderately active person (Check out Part VI for info on vegan dietary needs for all walks of life.) Plant proteins aren’t as easy for the human body to access during digestion as animal... lifetime; they’re especially important for growth in childhood, the teen years, the elderly, and for pregnant and lactating women Athletes and body builders (yes, vegans can be body builders too!)... soy-based meats, it’s recommended that you increase the calculation to 0.9 for Step Table 5-1 Recommended Daily Allowances for Protein Group Recommended Allowance Boys and girls ages to months 9.1