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Protein in vegan diet (100% vegetarian) – Myths and facts


The most important things about plant protein:

* A well-planned vegan diet will not produce Protein deficiencies.

* The Recommended Dietary Allowance (RDA) in adulst is 0.9 grams per kg per day (If you weigh 60 kg you need 54g of protein per day).

* The protein consist of 22 different amino acids, of which we have to consume 9 in the diet. These 9 are known as essential amino acids.

* Protein of vegetable origin are of good quality for our organism.

Most common foods rich in protein (g of calcium for each 100g of food):

* Seitan (Wheat gluten): 75,2 | Almonds: 21,2 | Sunflower seeds toasted: 19,3 | Tempeh cooked: 18,2 | Soya beans cooked: 16,6 | Hard Tofu: 12,7 | Lentils: 9 | Chickpea boiled: 8,9 | Pasta boiled: 5,8 | Spinach boiled: 3

* See full list of protein-rich plant foods.


* Carry a diet as varied as possible: fruits, vegetables, legumes, cereals, nuts, seeds…

* Make blood tests from time to time to see that everything is fine.

* If we have special needs, always consult with a nutritionist.

More info:

* It is a myth that is necessary to combine cereals and legumes in the same food to obtain the “complete protein”.

* Protein are used to build new tissues.

* Protein needs are different during pregnancy, breastfeeding, for babies, boys and girls, adolescents as well as for athletes who want to gain muscle and people below their ideal weight or recovering from burns and operations. Check with your doctor.

* Essential amino acids of animal or vegetable origin can not be distinguished in our tissues.

And more info:

* The Vegetarian Resource Group: Protein in the Vegan Diet.
* Veganhealth.org: Protein.


Davis, Brenda and Vesanto, Melina. Becoming Vegan: the complete guide to adopting a healthy plant-based diet. Book Publishing Company, 2000. ISBN: 1570671036

Professor D.J. Millward, University of Surrey, U.K., Meat or wheat for the next millenium? Proceedings of the Nutrition Society 1999; 58:249–260.

USDA. Nutrient Database for Standard Reference

The American Dietetics Association’s position paper on vegetarian nutrition

NutricionVegana.com/en: Please note that the information contained on this website is for educational purposes only. The admins of the website are not doctors or nutritionists (but the info is aproved by nutritionists, of course). This information is not intended to diagnose, treat, cure or prevent any disease. That is why we ask that you consult your doctor before making any changes in your diet and that you take into account the treatment that has been prescribed, if you have. Nutritionists can help you to take a well-planned vegan diet.

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