How much protein do you need on a raw or plant based diet?
Posted by ohmyraw! | 7 comments
How much protein do you need on a raw or plant based diet? The answer may surprise you.
There is a persistent debate in the raw food world about protein and how much you really need.
In traditional nutrition, it has become accepted that we need protein and LOTS of it. In fact, you could even say we’re a protein obsessed culture.
But in the raw food world, we’re always told you get all the protein you need from broccoli (a slight exaggeration but you get the picture) and that plant sources are just as adequate, if not better than animal sources of protein.
Who is right?
I want to break ground – as a raw foodist – by saying there is some truth to both. What?!?!
Yes, as a society, we are likely too obsessed with protein, especially animal protein, but, in the name of personal experience, some people need more protein than others, myself included.
Today I want to reach out to those of you who’ve tried a raw or plant-based diet and just felt like you weren’t getting enough protein. This happens! And it is discouraging when you keep hearing from other raw foodists to “Buck up, you’ll get used to it and No you don’t have a deficiency.”
The more clients I work with and, as the years tick on for me being a raw foodist, I realize there is something to be said for bio individuality, the concept that we are all different (or that, at least, we all fall into several different groups of shared similarities).
I’m a fervent believer that we can all thrive on a plant-based diet, however, I also believe some of us need to tweak this diet to match to our own needs. While for one person a green smoothie keeps them satiated until noon, another person might be “starving” by 10am.
Put simply, some people just do better when they have more protein in their diet. I find athletes, and really busy people (mothers or caregivers, like myself) have a higher protein need (as do children and pregnant women).
The source of the protein is key: No, we don’t need protein from animals including meat and dairy; in fact too much of this type of protein leads to a higher chance of getting a dreaded disease, being sick and dying younger. Yikes!
For my clients I always recommend starting lighter on protein for one or two, or more days and then listening to your body. If you feel like you’re “missing” something, try adding some raw brown rice protein powder to your smoothie or juices (I like Sun Warrior, pictured below) and take another listen to your body.
How long will I have to do this?
Some people need more protein just as they are transitioning to a more whole foods diet (and getting used to eating lighter) and then “graduate” to needing less. Others, like me, simply fare better when they include more plant based protein in their diet continually (i.e. there is no graduation). Does it mean I have it every day? No. But it helps me most days.
For many, adequate protein intake can mean the difference between succeeding and failing on a plant-based or raw food diet.
Early on in my interest in raw food, I was constantly told that I didn’t need much protein but, 5 years later (and some struggling with this “inevitable” transition) I still find I do much better when I include this extra protein in my diet.
Who is right? No one. We’re all slightly different.
What works for one, might not work for another. As well, some days we’re simply hungrier than others. For many women, it is cyclical and corresponds to the time of their menstrual cycle, when they find they are hungrier than usual.
How do I get this extra protein if I need it?
There is an abundance of protein in a plant-food diet but it is often less filling than animal sources. Nuts and seeds are a rich source of protein, however, it is really easy to overdo too many nuts and seeds in the raw food diet, which can slow our digestion and transit time of food and simply add too much fat, albeit healthy, to our diets. Sprouts, wheatgrass and greens like kale have a lot of protein also but getting it from this way solely can be tiresome.
As well, if you are vegan, soy products like tofu and tempeh are rich sources of protein but it is highly allergenic and is still hotly debated in regards to the impact it has on our bodies hormonally, as it has naturally occurring estrogen (I do consume it in moderation though).
For these reasons, I recommend a protein powder like Sun Warrior sprouted brown rice protein powder that can be added in smoothies. Hemp protein powders work well too but I often find they are not palatable enough and quite gritty.
As well, opt for a reputable protein powder and, if you’re dairy free (which I recommend of course), steer clear of whey powder and supplements, which is dairy based (another topic – do we need yogourt).
I hope this post helps you to find your raw or plant-based magic so that you can reach your fullest potential. For those needing some more personal attention, please inquire about my lifestyle coaching.
What has been your experience with protein on a plant-based diet? Do you have a protein powder you love? Care to disagree with me? Let me know in the comments below!
© 2012 – 2013, ohmyraw!. All rights reserved.
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Happens June 29th 2013
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Hi Sarah, I had the same problem. I have been raw for over 1 year now and have felt very tired. I try to run 3 to 4 times a week and found with my raw diet it was hard for me to keep up most days. I went to my local health food store and they did recommend this sun warrier protein powder. When I made my smoothies for the next day I added two tablespoons Of this delicious raw protein powder and withing a couple of days I had my bounce in my step back.
I have used it everyday since and now feel so full after drinking them. i also notice that i am not as hungry for a longer period of time, which is always an added bonus.
Thanks for this very interesting and informative post Sarah..
Thanks so much for your comment, Kira. Yes, it is true for some of us, especially athletes like yourself, that we do thrive with this extra boost. Not always necessary of course, but as above, I just like to emphasize to experiment with what works for you without getting caught up in too many “shoulds” or “shouldn’ts”. Keep up the great work!
Sarah
Hi Sarah, Just wondering how do you know whether you are protein deficient other than getting tested for it? I have never really worried about it since I’m not 100% of anything. I do know that nuts and seeds in bigger quantities do not work for me and like you said they slow down digestion. In fact they make me tired and sluggish. I get my protein from hemp seeds, chlorella, E3 live, quinoa and also kaniwa (red baby quinoa), legumes,an occasional egg and a little bit of meat and fish here and there that I have been craving since my first Canadian winter in 4 years so I think I’m alright. Just want to mention that I’m very picky where to get my little bit of animal protein. It has to be pastured otherwise I won’t touch it. I prefer not to get it from powders although I do like sun warrior protein powder but I find those products very expensive. For me a tablespoon of tahini and hemp seeds added to my morning smoothie does the trick to keep me going until well after lunch
Hi Ineke, Thank you for your comment. If you are feeling fine, there is NO need to get tested for protein. This would be extreme for most people since, in our culture, we suffer from too much protein intake, not the opposite. As well, it sounds like you have a diet that works for you.
With this post, I’m wishing to emphasize that some of us fare just a bit better by including more plant protein in our diets (whether for a short time or longer), not to alarm you that you may be protein deficient.
My aim as a raw food teacher is to guide people to find their own raw rhythm and to not get caught up in dogma, and there is a predominant attitude in the raw world that protein is overblown – which it largely is – but that we are not raw “failures” if we need a bit of a protein kick. Some raw teachers will shake their head at this but it can make the difference between someone succeeding and not succeeding on a plant-based diet.
Yes, you can also get protein from other sources of course. I don’t work for SunWarrior, nor do I sell it, however, it does last quite awhile and when compared to the cost of meat and more traditional “protein” sources, it is not much more expensive than that. I am not generally a superfood pusher, but this is one staple I use. :-)
Hope this helps,
Sarah
With my recent transition( still in progress) to a raw diet I was losing too much weight too fast. It left me feeling awful as I was not considered over weight before hand. After reading this I introduced some hemp protein into my daily drink and some quinoa ( yikes sorry Sarah I know it’s not raw!)mixed in a salad or added to a wrap… it has an abundance of protein and it’s not meat! My weight has leveled off and I’m sleeping through the night. So really I’m just saying I couldn’t agree more. I felt empty and always hungry which was making my transition impossible with the little additions I’m still on track ;)
Hi Pete! Thanks for coming back! Yes, indeed transitioning to this diet can leave you with a lighter feeling. That is a common observation.
However, you know I don’t shake my finger and wholesome, nutritious vegan foods like quinoa. :-) I’m all about what makes this lifestyle work for you.
I’m so glad to hear you’ve tweaked it to work for your lifestyle.
Hope to see you at a potluck or another event soon! Keep up the good work.
Sincerely,
Sarah
I am having a ball with the smoothies and I also eat some meat. I should probably not be doing that, because I also use some hemp hearts and chia seeds in my shakes. I am a busy 70 years old… a little stiff when not active. Otherwise I am well.
I’ve watched the tv ads for juicing and have decided to stop cooking my vegetables and just juice them with fruits, nuts, etc.
I have no problem with that and I love all the possible mixtures, but I think I may be adding too much to each smoothie.
Today’s smoothie was made with a hand full of baby carrots, 1 avocado,4 stalks of celery,1/2 onion,3 cloves of garlic, a stalk of bock-choy, 2 hand fulls of turnip greens,a hand full of mixed nuts (walnuts almonds, brazil nuts and a small sweet red pepper. Sometimes I add more than this to the smoothie. I also add coconut water and or almond milk or just water or a tea for the liquid. Some of my smoothies have more than that added like, brussel sprouts and asparagus as well.
I drink several glasses of water a day but the smoothie goes through my system more slowly than I think it should.
Could this be because I’ve only been doing the smoothies for the past week? Before that I was slightly cooking the greens and other vegies. I also eat papaya, apples, mangoes and other fruits & I mix them in the smoothies too. Hope I’m on the right track with the amount of food that goes into my shakes.