One of the great myths is that we cannot meet our bodies’ need for protein with a plant based diet. The fact is that there are numerous excellent plant based sources. Many first time vegetarians tend to heavily rely on tofu and tempeh to meet these protein needs. It’s recommended to have a wide array of veggie sources of protein in addition to the soy in tofu and tempeh. Try adding beans and legumes, grains such as quinoa, nuts, seeds and some dark leafy green vegetables.
Mark Reinfeld, Author, Vegan Fusion World Cuisine: Healing Recipes and Timeless Wisdom from our Hearts to Yours
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Thank you for sharing– I'm a first-time vegetarian so this information is very useful!
We rely on soy because unlike other beans & legumes it has very little carbohydrate. I am a vegetarian (not a vegan) since 1972 & have found that without sources of pure or nearly pure protein I just don't feel very good. Grains & vegetables belong in a daily diet & it's wise to look for ones with a higher preotein yield, but they don't supply enough protein on their own.
I find taking exceptional supplements a must to augment my vegetarian diet.
Hi Lisa,
So it is true then that as a vegetarian one eats eggs,dairy and fish, all high sources of protein.
Vegan: excludes animal flesh (meat, poultry, fish and seafood), animal products (eggs and dairy), and usually excludes honey and the wearing and use of animal products (leather, silk, wool, lanolin, gelatin…).
Razz
Thanks for sharing Mark.
I want to share something about me,
I am a Vegan since my birth. ( except I take milk products like milk, curd etc. )
Actually my parents and my forefathers all were or are VEGAN (including milk products)
I am healthy and never needed additional dose or supplements of proteins or vitamins.
I have been and am exercising (which includes yoga) since my teens for minimum of 90 minutes daily on my VEGAN diet (plus milk products) and have excellent health
Rajesh
Hi Mark. I will keep this as simple as possible. I am a 51 year old male who's testosterone is at an all time low.. I am going for a 300 lb bench press and supplement my diet with Whey Protein (From Goats). Lifting big weights needs lots of protein and when I dont use supplements I feel like I have the flu. What do you suggest my brother?
Hi Joseph,
Thanks for your post. I dont know enough details to make any recommendations. If you are looking for vegan protein supplements, you can ask at your local health food store for a recommendation. As far as raw sources of protein, many people like soaked nuts and seeds, either as is, or blended into milks and cheeses.
Good luck!
Mark
You're so right, Mark. Thank you for helping to dispel the unfortunate myth that meat is the best source of protein. I discuss this topic in my new book, The Life Force Diet, which also sings the praises of raw foods. I'll definitely check out your book, Eating Raw. Sounds excellent!
Cheers,
Michelle Schoffro Cook
Joseph, you might wish to consider ginseng since it contains the natural precursors of testosterone and tends to help replenish the body's supply.
Cheers,
Michelle Schoffro Cook
Rajesh,
It is my understanding from my Vegan daughter, that eating milk products is something that Vegans don't do. No animal byproducts are in a Vegan diet. You would be a very healthy vegetarian….but my hat is off to you, being Vegetarian your entire life is very cool.
Thanks Ruth, Yes I know milk product is something that vegan do not eat. Milk is a kind of staple food in our culture. Basically we are vegetarian who do not eat meat or fish or chicken or any bird or animal or insect.
Our complete food product include Fruits, Vegetable, Pulses, Grains and Milk. Here I wanted to state that there are certain communities in our world who are vegetarian since generations.
Rajesh
Yes Joseph as Michele said you can use Ginseng.
You can even take Shilajit and Ashwagandha. These herbs need to be taken under guidance of doctor / medical practitioner.
Rajesh
I think you can be vegetarian and lead a happy healthy life…not sure if you would be the world's greatest body builder but for sure you can be happy and healthy. I grew up vege-no meat, fish or eggs but dairy-milk and milk based products including cheese and butter. Back then we didnt realise bout cheese having animal rennet but now I mostly eat animal rennet free cheese. Also there werent a mass of things like soya products, tofu, gluten etc.
So we used to usually just have legumes as part of the meals in some form. As soy things came out I ate them too but just cause they were there and as variety but dont think you need too…I dont know how one analyses what is optimum health anyway so I dont know if I can say how healthy I personally am or not cause to me that is such a broad definition…
On a personall level over the last few mths I've been experimenting with how I want to eat long term although it doesnt go outside the realm of vegetarianism( no fish, confused bout the egg based prods as I find them so hard to avoid as they pop up all over and I wonder bout the impact on the animal is in are they unfertilized or not?)…but I've been considering vegan, raw vegan etc…but dont know how some of it is practical in some lifestyles in a world filled with people of vastly varying diets.