Can Raw Foodists Eat Enough Protein

How does a vegan raw foodist able to get all of their protein needs met? When living on raw plants alone, it is a wise question to ponder. As any vegetarian can attest to, the most frequently asked question about the diet is, "Where do you get your protein?" I'm the kind of vegetarian that likes to answer that question with a couple other questions, "Do you know what protein is?" and "Do you know what your body does with protein?" Because if someone is really looking to learn, I'm willing to educate and possibly help others not have to answer this question yet again. So when discussing protein on a raw food diet, let's start at the very beginning.

What is Protein?

Protein is a combination of amino acids, some of which need to be eaten in your food (essential amino acids) and some of which your body makes on its own (nonessential amino acids). The term complete protein refers to a protein that has all nine essential amino acids in good proportion to the bodies needs. Proteins from animals are complete since the animal already made the effort to combine the amino acids for it's own body. Animal protein is also referred to as complex protein and has traditionally been thought to be superior to plant protein (keep reading to find out what new research says) which generally comes from combining various plants to accumulate all the essential amino acids in proper measure. The body then uses the amino acids to form complete proteins itself.

What Does Your Body Do With Protein?

The list of projects on the body's daily to-do list is unfathomable and none of it is possible without protein. Proteins become hormones, enzymes, antibodies, muscles, even the lens of your eye is made of protein. Proteins transport oxygen and contract your muscles. But the most important of it's exhaustive list of tasks is the building, maintaining and replacing of bodily tissue.

Can I Get Enough Protein on a Raw Food Diet?

More research needs to be done but there are a few new prominent theories out there about this big question of protein consumption. More studies are published every year by the major medical research institutions in the United States that are changing the answer to this question. It is believed that the amount of protein that has been recommended in the past is higher, if not much higher, than is actually necessary. In fact, it is even being suggested that the mere act of eating animal proteins results in the body needing more protein! Oye vay!

Vegans who eat a variety of plants, including soy products, are sure to get plenty of protein, but what about vegan raw foodists? There is more and more information being revealed that there is an adequate, if not abundant, supply of protein even in a diet this devoid of animal proteins. It is further suggested through this research that the body prefers that the protein actually come in incomplete form (as individual amino acids) so that it can do it's job of combining them in the best possible way for it's various purposes. When the body receives complete or complex proteins it has to rip the amino acids apart and reassemble them accordingly. Amino acids from plant sources allow the body to skip that process and go right to the end game.

Good Sources of Plant Proteins for a Raw Food Diet

Everything has protein in it, so the effect of eating a variety of foods is the accumulation of all the essential amino acids. Nuts and seeds have a lot of protein compared to fruits and vegetables but a lot of raw food diet advocates tout green leafy vegetables as a good source of protein. By using a variety of greens (in great abundance I might add, up to one pound per day!) the body receives all the essential amino acids that it needs while also getting many other minerals, plenty of chlorophyll and lots of fiber.

Do You Have to be a Rocket Scientist to Figure it All Out?

It is impossible to know everything about nutrition and retaining the information is another challenge entirely. But some of the most basic facts are rather crucial to helping you make good nutrition choices on a daily basis. In the beginning of any major diet change you'll need to be more observant and calculating than usual. Over time, the formula for healthy living becomes routine and you won't need to do so much math. As your tastes change and embrace your new lifestyle, it will be easier and more fulfilling to eat in a way that ultimately pleases your body and all it's trillion cells.

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Vegan Chocolate Protein Shake

Look for a high-protein milkshake or a healthy vegan protein shake recipe? If you like chocolate milkshakes, try this protein-packed version with cashews, a banana and soymilk. This recipe is for one chocolate protein shake. All natural, and all-vegan!

Ingredients:

• 1 cup soy milk
• 1 banana
• 1-2 tbsp sweetened cocoa
• 2 tbsp cashew nuts

Preparation:

Blend together all ingredients in a blender until smooth and creamy. Makes one vegan chocolate protein shake. w

Nutritional information:
Calories: 348; Calories from Fat: 120
% Recommended Daily Value:
Total Fat: 13.4g, 21%
Saturated Fat: 2.6g, 13%; Trans Fat: 0.0g
Cholesterol: 0mg, 0%
Sodium: 130mg, 5%
Total Carbohydrates: 50.9g, 17%
Dietary Fiber: 6.7g, 27%
Sugars: 25.2g
Protein: 12.9g
Vitamin A 2%, Vitamin C 17%, Calcium 8%, Iron 21%

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Vegetarian Protein

If you're worried about getting enough protein on a vegetarian diet, you may be in for a surprise. Are you sitting down? The truth is, most Americans get way too much protein, and vegetarians can easily get more than enough protein in their diet as well. Many people still believe that protein is only available from meat and animal sources and we will all fall over dead without animal protein! Unless you're pregnant or an Olympic bodybuilder, you will likely get more than enough protein without even trying. Here are the best sources of protein for vegetarians.

1. Quinoa and other whole grains

Whole grains are a great source of protein, but the queen of whole grains when it comes to protein content is quinoa. Unlike many sources of vegetarian protein, quinoa contains all of the essential amino acids, making it a "complete protein". Just one cup of cooked quinoa contains 18 grams of protein, as well as nine grams of fiber. Other whole grains, including whole grain bread, brown rice, barley are all healthy protein-rich foods for vegetarians and vegans as well.
Protein content: One cup of cooked quinoa provides about 18 grams of protein.
Why you should eat it: Whole grains are a bargain! Shop in bulk and you can stock up on whole grains for about $1.50 a pound.

2. Beans, Lentils and Legumes

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All beans, lentils, and peas are an excellent vegetarian and vegan source of protein, so eat whichever one you like! Black beans, kidney beans, Indian dhal, vegetarian chili, split pea soup and chickpea hummus - pick one and watch the protein grams add up. Soy is a bean as well, but because soy and its derivatives are such a popular source of protein for vegetarians, it merits it's own entry below.
Protein content: One cup of canned kidney beans contains about 13.4 grams of protein.
Why you should eat it: Beans are one of the most common protein-rich foods for vegetarians. You can find beans in the grocery store or on the menu just about everywhere you may be.

3. Tofu and other soy products

Soy is such a flavor chameleon that you'll never get bored! You may have tried tofu and soy milk before, but what about edamame, soy ice cream, soy yogurt, soy nuts or soy cheese? TVP and tempeh are also protein-rich soy foods. As an added bonus, many brands of tofu and soymilk are fortified with other nutrients that vegetarians and vegans need, such as calcium, iron and vitamin B12. And yes, I did just give you permission to eat soy ice cream to get your protein.
Protein content: A half-cup of tofu contains 10 grams, and soy milk contains 7 grams of protein per cup.
Why you should eat it: You can add a bit of tofu to just about anything you cook, including stir-fries, pasta sauces, soups and salads.

4. Nuts, Seeds and Nut Butters

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Nuts, including peanuts, cashews, almonds and walnuts all contain protein, as do seeds such as sesame seeds and sunflower seeds. Because most nuts and seeds are high in fat, you don't want to make them your primary source of protein. But they're great as a post-workout or occasional snack. Nut butters are delicious as well, and kids of course love peanut butter. Try soy nut butter or cashew nut butter for a little variety if you're bored of peanut butter.
Protein content: Two tablespoons of peanut butter contains about 8 grams of protein.
Why you should eat it: Convenience! Stop into any 7-11 and pick up a snack of nuts to get a protein boost. And of course, kids love peanut butter too.

5. Seitan, Veggie Burgers and Meat Substitutes

Read the label of your store-bought meat substitute products and veggie burgers and you'll find they are quite high in protein! Most commercial meat substitutes are made from either soy protein, wheat protein (wheat gluten) or a combination of the two. So toss a few veggie burgers on the grill or in the microwave, and watch those daily protein grams add right up. Homemade seitan is quite high in protein as well.
Protein content: One veggie patty contains about 10 grams of protein, and 100 grams of seitan provides 21 grams of protein.
Why you should eat it: Seitan and mock meats are great for barbecues or anytime you just want something hearty and filling.
Pictured: Seitan meat substitute

6. Protein Supplements

So what if you are an Olympic body builder or are trying to gain some serious muscle? In this case, your protein needs will be higher than us average vegetarians and you may be considering supplementing with protein powders or protein shakes. My personal trainer says to read the label and watch out for cheap fillers in whey and soy protein powders. She says it's best to shell out and invest in a good quality. I personally recommend hemp protein powder and green proteins as well.
Protein content: Varies by brand, so read the label.
Why you should eat it: Well, you shouldn't really unless you have special protein needs, as real food is always best.
Pictured: Strawberry protein shake

7. High Protein Recipe Ideas

So, now you know what to eat to make sure you get plenty of protein. If you'd like some recipe ideas using these high-protein vegetarian foods, scroll through this collection of vegetarian and vegan recipes. Each of these recipes has at least 12 grams of protein per serving.
Pictured: Vegetarian Quiche with 20 grams of protein

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