The Hype About Protein: What You Should Know

Protein is having a moment in the spotlight. I’ve been seeing more commercials for high-protein products, and grocery store shelves are filled with protein-fortified breakfast cereals and snack foods. Whey smoothies are all over social media. Most people in developed countries already meet their protein needs, so the protein hype feels overblown. Excessive protein intake may increase kidney stone risk in some people, especially those with kidney disease, particularly when the protein comes from animal sources.

I’ve been vegan for about 15 years. I started researching plant-based diets in 2009 after surviving a heart attack at 31. I wanted to manage my LDL cholesterol naturally rather than take a statin for the rest of my life. It took me some time to transition. I changed my eating habits in stages. First, I tried a pescatarian diet, then moved to a lacto-ovo vegetarian diet, and finally became vegan. Sometimes, when traveling, I have to be flexible, but plant-based options are much easier to find these days in most places.

When I tell people I’m vegan, the most common response is “Where do you get your protein?” One of the biggest misconceptions about a plant-based diet is that getting enough protein will be a struggle. The truth is that there is protein in everything on your plate: fruits, vegetables, grains, and legumes. Did you know a baked potato or a bowl of oatmeal has about as much protein as an egg? Whole wheat pasta and bread are also excellent sources of protein.

Not only is it possible to meet your protein needs on a plant-based diet, but it’s also better for your health. Research suggests that for most people, shifting toward a plant-forward diet — with more legumes, nuts, seeds and whole grains — can lower the risk of conditions such as Type 2 diabetes, cardiovascular disease, and premature death.

Your body can make 12 of the 21 amino acids that make up protein. The other nine are called essential amino acids because you have to get them from food. As long as you are eating enough total calories to avoid weight loss, you can get enough overall protein and meet your needs for those nine amino acids by eating a variety of whole, plant-based foods.

You might be wondering how much protein you need. Here are guidelines to help you calculate your daily protein needs based on your age and activity level:

• In the US, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight (roughly 0.36 grams per pound) per day for the average sedentary adult, which works out to about 56 grams for adult men and 46 grams for adult women — based on average body weights. Your individual needs may vary depending on your weight, age, pregnancy status, and physical activity level.

• For adults 65 and older, Mayo Clinic sources commonly recommend about 1.0 to 1.2 grams of protein per kilogram of body weight per day, with somewhat higher needs for active people who are also strength training. For a 150-pound person, that works out to about 68 to 82 grams per day.

Now that you know how much you need, let’s talk about the best plant-based sources of protein. Beans and legumes are excellent sources. Other high-protein foods include soy (tempeh, tofu, and edamame), nuts and seeds, lentils, quinoa, oats, peas, and green vegetables like spinach and broccoli.

Prioritizing protein at breakfast can help you stay satiated until your next meal and make it easier to meet your daily protein target. Many experts say that eating more protein at breakfast and lunch helps us feel full, and the bonus is that our bodies can use it throughout the day. For the average person for whom 68 grams of protein daily is sufficient, a sample daily menu would look like this:

• Breakfast: Oatmeal with cinnamon and raisins, coffee with soy milk, and a banana = 13 grams of protein

• Lunch: Bean burrito and steamed broccoli = 27 grams of protein

• Dinner: Whole-wheat pasta with marinara sauce, a mixed-greens side salad, a bowl of minestrone soup, and a slice of whole-wheat bread = 28 grams of protein

Pasta is surprisingly high in protein, with 8g per serving. Legume pastas, such as those made from lentils or chickpeas, can supply even more: about 11g per serving. Another great option for a filling, high-protein meal with plenty of fiber is a bowl of whole grains like quinoa or farro, paired with legumes like chickpeas and beans. Lentils and tofu curry over rice is rich not just in protein but also in nutrients like fiber, iron, and calcium.

In short, ignore the hype. Most people don’t need to obsess over protein. If you follow a balanced diet, you will likely get more than enough to meet your needs without going overboard.