'Where do you get your protein?' is not a stupid question!

Not suggesting all meat eaters look like that,
just saying that sometimes people should be more
worried about their own health!

I often see vegans complaining of being sick of being constantly asked where they get their protein as if it's a stupid question and people are ignorant for thinking it's not possible to get enough on a vegan diet.  Whilst it is incredibly annoying to be criticised for being vegan as if you're being irresponsible by people who smoke and/or binge drink and are really unhealthy themselves, I actually think it's a pertinent question and it is an important issue to address.  Most people (including me!) have been raised thinking of animal products as the main source of protein and so naturally excluding them from the diet can seem to be cause for concern.  Do I think it's possible to get enough protein on a vegan diet? Yes.  Do I think it's easy, convenient and affordable for all?  No

What's protein for?.........

When people hear protein they probably immediately think of building and repairing muscle but it has several other crucial functions.  Protein is broken down into amino acids that serve functions including liver detoxification and neurotransmitter (hormone-like chemical messengers of the nervous system) synthesis.  It also produces enzymes that speed up chemical reactions in the body.  Eating sufficient protein with carbohydrates helps to slow their release and provide more sustained energy and more stable blood sugar levels.

Whilst serious protein deficiency (known as kwashiorkor) is rare in developed countries, inadequate protein intake can contribute to low energy, sluggishness, depression and weight gain (all very common health complaints!).  It's a good idea to ensure your intake is sufficient (usually around 0.8g-1g per kg body weight for the average person) to maintain good health.

What are the vegan sources of protein?

Beans, lentils, split peas and chickpeas, peanuts, nuts,seeds and their butters, tofu and tempeh, meat substitutes, soya yoghurts, vegan protein bars and protein powders (rice, pea, hemp).  You can now buy pastas made from red lentils or chickpeas also.  I often see green vegetables such as broccoli and spinach described as a source of protein.  Whilst they're certainly an important and nutritious part of any diet it's worth bearing in mind that their calorie content is so low the amount of protein they provide is unlikely to contribute a significant amount of one's intake. Grains such as quinoa and buckwheat also provide some protein in addition to complex carbohydrates.

So given the broad range of protein sources what are the barriers to getting enough and how do we get around them?

this kind of approach really doesn't
work for vegans!

The different macronutrient composition of vegan protein foods
The 3 macronutrients are carbohydrates, protein and fat.  When given dietary advice we're sometimes told to aim for X number grams of protein, carbs or fat or to fill a quarter or a third of our plate with protein and the rest with carbohydrates and vegetables.  Pulses (beans, lentils, chickpeas) actually contain more carbohydrates than protein and nuts and seeds contain more fat than protein so it can be more difficult to calculate the right balance of macronutrients.  Tofu and tempeh (made from soya) and seitan (wheat gluten) are high in protein and low in carbohydrates and fat but shouldn't be consumed too frequently and they are to be avoided by those with intolerances to gluten or soya.

I love these bars!

I find that as a vegan you're not always getting a big 'chunk' of protein but more little bits all that add up throughout the day.  For example, my breakfast today was porridge made with 50g oats (6g protein), 200ml soya milk (7g protein), a tablespoon of ground almonds (3-4g protein) a tablespoon of chia seeds (3-4 protein) and some blueberries (not a source of protein but nutritious in other ways!), equalling around 20g protein altogether.  Sometimes I'll have a protein smoothie using pea or rice protein or toast with nut butter.

If I'm having one of the more carb-heavy protein sources for lunch or dinner I'll have a smaller portion of rice or noodles than I would if I was having tofu and increase the proportion of non-starchy vegetables.  I generally have nuts and seeds more as a snack or something to sprinkle on top of things rather than a main protein source. Throughout the day if I get hungry between meals I try to snack on protein bars with not too many artificial ingredients or syrups. I also like Graze's veggie protein power and punchy protein nuts.

Allergies and intolerances 

I'm fortunate not to have any allergies or intolerances but many meat substitutes and vegan protein foods are based on soya and/or wheat gluten which are foods that some people are intolerant to.  Tree nuts and peanuts are also common allergens so that source of protein is cut out for some.  Fortunately there are protein powders based on less allergenic foods such as hemp, brown rice and split peas that can be used in smoothies and home-made protein bars/energy balls.  I wouldn't say it's impossible to eat a vegan diet with allergies but it's certainly challenging and it would be advisable to seek advice from a dietitian or nutritionist to ensure you're not lacking in anything.  This website has some very helpful information:
 http://veganhealth.org/

Foods are sometimes a taste substitute but not a nutritional substitute. 
There has been a great expansion in the range of vegan cheeses, yoghurts and milk alternatives available in supermarkets.  Whilst soya milk and yoghurts contain similar amounts of protein to that of dairy milk and yoghurts, those based on nuts, coconuts or rice are much lower in protein.  If you're someone who avoids soya due to allergies or health concerns just bear the lower protein content in mind and compensate for it with other protein sources.  Vegan cheeses made from soya, coconut or nuts are also low in protein compared with dairy cheese. I've often seen jackfruit advertised as a meat substitute because its texture resembles that of pulled pork but I've never seen it mentioned that it's not a protein source! I'm not saying people should never eat these things, it's natural to want to still enjoy the same kinds of meals you're used to, but it's important to be mindful of your protein intake.

this is delicious but low in protein!

Expense and convenience
I live in London where in the centre there are chains like itsu and Pret that have balanced vegan options available.  I find when I pop into central London it's not generally too hard to get something balanced and with a decent amount of protein.  However, I live on the outskirts where there are far more kebab and chicken shops and newsagents than places with healthy vegan options!  The answer is obviously to prepare well, plan meals and bring healthy food with you where possible.  I'm not always the most organised person and at times when I've not got any food on me I've ended up getting things like chips, crisps and flapjacks.  Really not ideal! It might seem like a pain having to plan ahead all the time but your body really will thank you.

healthy vegan options at pret

In addition to the convenience issue, expense is also a factor.  Protein foods generally are far more expensive than carbohydrate foods.  Beans, lentils and chickpeas are  quite cheap but nuts, protein bars, protein powders and tofu can all be very pricey.  I find I do spend a fair amount on food and I don't begrudge this but I do understand for those who are feeding a whole family on a budget it could be difficult.

So to conclude, whilst it is possible to get enough protein on a vegan diet, it's not always that straightforward and might be challenging for some.  Don't be afraid to seek out help if you're not sure if you're getting it right 😊