You're a Vegetarian?! How Do You Get Your Protein?

Protein is one of the three macronutrients needed by the body (the other two being carbohydrates and fat). Proteins are considered to be building blocks and we need protein for growth, tissue repair, production of hormones, immune function, and even energy when carbohydrates are not available.

Protein provides 4 calories per gram and the USDA recommends that 10-35% of calories should come from protein. Some research has found that protein intake may better be calculated by a person's weight and activity level.

Sedentary: weight in kg X 0.4

Moderate: weight in kg X (0.5-0.8)

Very Active: weight in kg X (0.8-1.0)

(weight in kg = weight in pounds / 2.2)

There is a danger in having too much protein. When your body does not have enough carbohydrates and has too much protein, it enters into a state known as ketosis. When the body is in ketosis there is an accumulation in the blood of ketones (as a result of fat oxidation) and this reflects the body's adaptation to fasting or starvation. When the body is in a constant state of ketosis it can cause people to lose weight regardless of how many calories from protein and fat are consumed because the body is forced to burn fat for energy. Maintaining a state of ketosis can increase insulin resistance, glucose intolerance, and can result in mild dehydration due to the kidneys being burdened by excess nitrogen. If you are eating too much protein and not enough carbohydrates, more than likely your fiber intake is low. A result of low fiber intake can be constipation and can lead to other problems such as hemorrhoids, diverticulosis, polyps, colon cancer, heart disease, diabetes and obesity.

High protein intake can also be associated with an increased risk of osteoporosis due to calcium loss. When protein is digested, the amino acids break apart and pass into the blood which makes the blood slightly acidic. Calcium is pulled from the bones to neutralize acidity. Animal proteins are the main culprits of this cycle; grains, beans, vegetables, and fruits actually act as calcium savers.

Most people believe that eating excessive protein can either help you build muscle mass and size, but the effect on the body is counter-productive of this. By consuming too much protein and not enough carbohydrates the result can be poor athletic performance. There is an impaired ability to have an effective workout due to the depletion of glycogen stores which the body burns for energy during exercise and carbohydrates are the body's main source of glycogen.

Listed below are some examples of plant-based sources of protein:

17-21g Tempeh (4 oz)

19g Peanuts (1/2 c)

15g Almonds or Pine nuts (1/2 c)

13g Sunflower Seeds (1/2 c)

11g Soybeans, green, cooked (1/2 c)

10g Tofu, firm (1/2 c); Soymilk, plain (8 oz); Cashews or Walnuts (1/2 c)

8g Peanut butter, chunky (2 TBSP); Kidney or black beans, cooked (1/2 c);

Chick-peas, cooked (1/2 c); Refried beans, cooked (1/2 c)

7g Pinto beans, cooked (1/2 c)

6.5g Pasta, cooked (1 c)

6g Oatmeal, instant, cooked (1 c)

5g Lima beans, cooked (1/2 c); Hummus (1/4 c); Broccoli or Corn (1 c)

4.5g Rice, brown (1 c)

4g Flax Seeds, ground or Wheat Germ (2 TBSP)

3g Whole Wheat Bread (1 oz. slice)

2.5g Rice, white (1 c)