Living Vegan For Dummies - Alexandra Jamieson [32]
How Much Protein Do You Need?
The National Institute of Health recommends that the average man eat between 30 to 60 grams of protein a day; it says women need between 25 to 50 grams a day. Most Americans are getting closer to 100 to 120 grams a day, which is leading to a host of health problems. While protein is necessary and good for the body, too much can be dangerous over time. And remember that the source of your protein can matter just as much as the quantity you’re consuming. (I talk more about the difference in protein sources in the later section “Why Vegan Protein Is Better Than Animal Protein.”)
Protein needs for all ages and stages
The recommended daily allowance (RDA) for protein intake is based on a simple calculation used by the National Institute of Health. The basic formula is this:
1. Weight in pounds ÷ 2.2 = weight in kilograms.
2. Weight in kilograms × 0.8 = grams of protein a day.
So, for a 125-pound woman who gets moderate to light exercise, the RDA would be about 46 grams of protein a day. If you exercise more vigorously, are pregnant, lactating, or are a growing kid or teenager, you may need to increase your protein. Table 5-1 shows the average recommended dietary allowances for protein. If you notice you are getting most of your protein from unrefined grains, beans, and produce, and very little from tofu, tempeh or soy-based meats, it’s recommended that you increase the calculation to 0.9 for Step 2.
Table 5-1 Recommended Daily Allowances for Protein
Group
Recommended Allowance
Boys and girls ages 0 to 6 months
9.1 grams
Boys and girls ages 7 months to 1 year
11 grams
Boys and girls ages 1 to 3 years
13 grams
Boys and girls ages 4 to 8 years
19 grams
Boys and girls ages 9 to 13 years
34 grams
Males ages 14 to 18 years
52 grams
Males ages 19+ years
56 grams
Females ages 14+ years
46 grams
Pregnant and lactating women
71 grams
Source: 2002 National Academy of Sciences
As you can see, protein needs and requirements can change over the course of one’s lifetime; they’re especially important for growth in childhood, the teen years, the elderly, and for pregnant and lactating women. Athletes and body builders (yes, vegans can be body builders too!) also have different protein needs than the average, healthy, and moderately active person. (Check out Part VI for info on vegan dietary needs for all walks of life.)
Plant proteins aren’t as easy for the human body to access during digestion as animal proteins, and all but a few plant foods are lacking some of the essential amino acids to create a complete protein. Because of these factors, the healthy vegan should consider consuming a slightly higher amount of protein to ensure adequate intake. However, remember that ensuring a proper intake shouldn’t be a problem! The average American eats considerably more protein than is needed, and adequate protein is available in the healthy plant foods discussed in this chapter. As long as you eat a variety of whole foods, unrefined foods with all the edible parts intact like brown rice and potatoes and apples with the skin on, throughout the day — and eat enough of them to meet your caloric needs — you’ll easily hit your protein target.
Protein problems: Why too much of a good thing is a bad thing
As a hot-button topic among vegans and the people who love them, protein comes up often and causes heated discussions. Many omnivores and well-meaning parents are under the impression that animal-derived foods are the only quality sources of protein. True, meat and eggs are complete proteins. However, the quality of plant-based protein is excellent and even superior when you consider the dangers associated with meat consumption.
The high fat content, acidity, and toxins found in animal products cause numerous health problems if consumed excessively (and most Americans do fall into this