Protein in the Vegan Diet
by Reed Mangels, PhD, RD From Simply Vegan 5th Edition Summary: It is easy for a vegan diet to meet recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day. Some Americans are obsessed with protein. How much protein do we need? So, in the United States it appears that vegan diets are commonly lower in protein than standard American diets. Table 2 shows the amount of protein in various vegan foods and also the number of grams of protein per 100 calories. It is very easy for a vegan diet to meet the recommendations for protein. What about combining or complementing protein? Some people say that eggs, cow’s milk, meat, and fish are high quality protein. Frances Moore Lappe, in her book Diet for a Small Planet 6 advocated the combining of a food low in one amino acid with another food containing large amounts of that amino acid. Food and Nutrition Board, Institute of Medicine.