protein: Plant Protein: Abundant, Complete, and Healthier Flashcards
This deck parallels the briefing at vbriefings.org/protein
About this Deck: “Plant Protein: Abundant, Complete, and Healthier”.
This deck parallels the briefing at: vbriefings.org/protein.
—There are no formal citations here, although sources may be mentioned. Full citations with links are provided in the briefing.
—It would be best to read the briefing before studying these cards. Reading the briefing first provides understanding and context.
What is the briefing titled “Plant Protein: Abundant, Complete, and Healthier” about?
This briefing shows that plant protein is sufficient, complete, and avoids the risks associated with animal protein.
How would you summarize the briefing on protein?
Plant-based protein is entirely sufficient for human dietary needs, providing all nine essential amino acids.
These amino acids are produced only by plants, algae, and some microorganisms, and all animal protein is derived from these sources.
Unlike animal protein, which is linked to health risks such as cancer, diabetes, and heart disease, plant protein offers health benefits and includes fiber, a nutrient many people lack.
That said, vegans should pay attention to their protein needs, as consistently low protein intake can negatively impact bone and muscle health over time.
What is implied in asking ‘Where do you get your protein?’
The implication is that the plant proteins from a vegan diet lack quantity, quality, or completeness.
What justifies our near-obsessive level of worry about protein?
Nothing—certainly not the evidence.
What are the key points made in the briefing on protein (6)?
- Plants readily supply abundant, high quality, and complete protein.
- Vegans should pay attention to their protein needs.
- Vegans and meat eaters consume similar amounts of protein.
- Animal protein carries health risks that plant protein does not.
- No essential amino acids are made by animals.
- You may need less protein than you think and excess protein is unhealthy.
- The strongest animals get their protein from plants.
- Some prominent bodybuilders rely on plant protein.
Name some plant foods that supply abundant protein.
Beans, peas, broccoli, lentils, peanuts, quinoa, spinach, tofu, corn, and many others.
How much protein does a peanut butter and jelly sandwich have?
As much as a McDonald’s hamburger.
What do authorities agree on about how you can get sufficient protein?
If you eat a variety of plant foods and consume sufficient calories, then you get sufficient and complete protein—all nine essential amino acids, in the proportions needed.
What does The Academy of Nutrition and Dietetics say about ‘complete’ vs ‘incomplete’ protein?
That ‘using the terms ‘complete’ and ‘incomplete’ to describe protein is misleading. They further explain that ‘eating a variety of plant foods will supply all the protein you need.’
What medical organizations have endorsed a vegan diet and how does that relate to an endorsement of plant protein?
—Harvard Medical School,
—Mayo Clinic,
—Cleveland Clinic,
—Kaiser Permanente
—NewYork-Presbyterian
—The Academy of Nutrition and Dietetics
—The Dietitians of Canada
—The British Dietetic Association
—The Dietitians Association of Australia
—and others have declared a vegan diet to be not only sufficient but advantageous.
They would not make this pronouncement if there were a problem with getting complete protein from plants.
How did Dr. Andrew Weil sum up the question of complete vs incomplete protein?
He said that ‘research has discredited that notion so you don’t have to worry that you won’t get enough usable protein if you don’t put together some magical combination of foods at each meal.’
Why does Registered Dietitian Ginny Messina say that vegans should not dismiss protein needs?
She notes that while severe protein deficiency diseases like kwashiorkor are not a risk for vegans, this does not mean all vegans consume optimal amounts of protein.
She cautions that consistently low protein intake can negatively impact bone and muscle health over time.
How do vegans’ protein consumption compare with that of meat eaters?
Vegans and meat eaters consume similar amounts of protein—72 grams vs 76 grams. The difference is minimal.
This from the most extensive study comparing vegans and meat-eaters (The Adventist Health Study 2, ongoing from 2002), examining over 70,000 subjects,
What percentage of a meat-eater’s protein is derived from plant sources?
Nearly 60 percent of the protein consumed by meat-eaters was derived from plant sources, according to the Adventist Health Study 2.
According to Dr. Walter Willet, animal protein carries higher risks of what health problems?
Mortality, heart disease, stroke, and diabetes.
Who is Dr. Walter Willet?
(protein briefing)
Dr. Walter C. Willett is a prominent American nutrition researcher and professor at the Harvard T.H. Chan School of Public Health, and has authored several books on nutrition and health.
What did a study published in the JAMA Internal Medicine in August 2016 find about animal vs plant protein?
That animal protein is associated with higher mortality risk while plant protein is associated with lower mortality risk.
What did a review by Dr. Sofia Ochoa, citing 42 studies, show that animal protein, but not plant protein causes?
—elevates hormone-insulin-like growth factor-1 (IGF-1), which stimulates cell division and growth in both healthy and cancer cells and ‘has been consistently associated with increased cancer risk, proliferation, and malignancy.’
—’results in us having higher circulating levels of trimethylamine N-oxide (TMAO),’ which ‘injures the lining of our vessels, creates inflammation, and facilitates the formation of cholesterol plaques in our blood vessels.’
—causes the overproduction of the hormone fibroblast growth factor 23 (FGF23), which damages our blood vessels, can lead to ‘abnormal enlargement of the cardiac muscle…and is associated with heart attacks, sudden death, and heart failure.’
—can result in the over absorption of heme iron, causing the conversion of other oxidants into highly reactive free radicals that ‘can damage different cell structures like proteins, membranes, and DNA’ (heme iron ‘has been associated with many kinds of gastrointestinal cancers…’).
—can result in a higher incidence of bone fractures because of animal protein’s high concentrations of sulfur.
—contributes to atherosclerosis—’plaques of cholesterol that accumulate in the lining of our vessels.’
What did Dr. Garth Davis conclude about people whose diets are high in animal protein?
They have significantly higher rates of chronic diseases, supported by large-scale scientific studies.
Diseases include hypertension, cancer, diabetes, heart disease, cataracts, diverticulitis, diverticulosis, inflammatory bowel disease, gallbladder disorders, gout, irritable bowel syndrome, kidney stones, and rheumatoid arthritis.
How does fiber relate to protein?
When you eat mostly animal protein, you risk not getting enough fiber, which is packaged with plant protein and does not exist in animals.
Are any essential amino acids made by animals?
No essential amino acids are made by animals.
They are manufactured only by plants, algae, and some microorganisms.
What does the RDA (Recommended Daily Allowance) for a 150-pound person calculate to?
For a 150-pound person, the RDA for protein calculates to 54 grams.
How does the average American consumption of protein compare to the RDA?
It is significantly higher.
What is the Recommended Daily Allowance (RDA) for protein?
The RDA for protein is 0.8 grams of protein per kilogram of ideal or healthy body weight.
What is the safety factor built into the Recommended Daily Allowance for protein?
Almost double.
Why is the RDA for protein stated in terms of ideal body weight?
Ideal body weight is used because extra fat tissue requires relatively little protein.
Do individuals over a certain age need more protein?
Those over the age of 60 might need more, but the research is conflicting.
What can be said about any extra protein you consume?
Extra protein is not used efficiently by the body and may impose a metabolic burden on the bones, kidneys, and liver.
What can be said about high-protein diets?
High-protein/high-meat diets may be associated with increased risk for coronary heart disease and cancer.
Some of the strongest animals get their protein from plants. Name a few.
Gorillas, elephants, rhinoceroses, hippopotamuses, and horses.
What is the significance of the fact that some of the strongest animals on the planet get their protein from plants?
It suggests that since plants alone can provide the protein needed by these animals, they might also provide the protein that humans need.
Name some prominent bodybuilders and one endurance athlete who rely on plant protein.
—Kendrick Farris
—Patrik Baboumian
—Barny du Plessis
—Scott Jurek
Tell me a little about Kendrick Farris.
(protein briefing)
Men’s Fitness Magazine calls Kendrick Farris America’s strongest weightlifter. He is 100 percent vegan and adopted a vegan diet for ethical reasons.
Tell me a little about Patrik Baboumian.
(protein briefing)
Patrik Baboumian, at the time of this writing, still holds the world dead-lift record five years after adopting a vegan diet.
He claims that his meat-free diet gave him more energy and endurance in the gym than ever before.
Tell me a little about Barny du Plessis
(protein briefing).
Barny du Plessis, the 2014 amateur Mr. Universe champion, stated that after he went vegan, he “found himself in better shape than ever” and had “more energy and endurance in the gym than ever before.”
What is the context and purpose of pointing out vegan athletes?
(protein briefing)
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It’s anecdotal evidence, which is not a strong form of evidence. But it can provide inspiration and perhaps show what is possible.
What are some problems with animal protein other than health?
Aside from health considerations, animal protein is ethically problematic, inefficient and environmentally destructive compared to plant protein.
Name 3 reasons for animal agriculture’s profound environmental impact relating to efficiency.
(protein briefing)
—Animal agriculture plays a major role in global warming, habitat loss, deforestation, desertification, water waste, air pollution, and excrement contamination.
—Calorie conversion: It takes on average 24 calories of plant feed to produce one calorie of food from animals.
—Animal agriculture uses 83% of global farmland while producing only 18% of total calories and 37% of calories from protein.
What is a good source of information about the protein needs of vegans?
“Protein Needs of Vegans“ by registered dietitian Jack Norris, on the veganhealth.org website.
What is a good book for information about the protein and athletic performance?
“The Plant-Based Athlete: A Game-Changing Approach to Peak Performance,” by Matt Frazier and Robert Cheeke.
Where can I see inspiring pictures of vegan body builders?
See the pictures at https://fitnessvolt.com/vegan-bodybuilders/
What should be your goal when discussing protein?
Your goal isn’t just to give them scientific facts but to challenge their assumptions and show them that plant protein is abundant, complete, and healthier.
What are 2 tips when discussing protein?
—Challenge outdated beliefs. Many people still believe myths about plant protein—help them update their thinking.
—Use examples, not just facts. A vegan weightlifter or a peanut butter sandwich can be more convincing than a scientific paper.
What 2 general questions can you ask during a discussion about protein?
—“Since plant protein is complete, healthier, and more sustainable, why wouldn’t we choose it over animal protein?”
—“If top health organizations say a vegan diet is perfectly adequate for protein, why are we still acting like it’s a problem?”
When discussing protein, what are some questions we can ask to bring the discussion on plant protein back to ethics?
—“Imagine someone said they needed to slaughter a dog to meet their protein needs when there are countless plant-based sources available. We’d question that, right? So why do we make an exception for other animals?”
—“The protein question often falsely implies that eating animals is necessary. But since we can get all the protein we need from plants, shouldn’t we ask whether we have the right to exploit and kill animals at all?”
—“It’s interesting how much we focus on protein when most people in developed countries get more than they need. But the bigger question is—should we be taking protein from animals when doing so causes immense suffering?”
—“We don’t actually have to consume animal protein to be healthy, so when we do, it’s purely a choice—one that causes immense harm to sentient beings. Shouldn’t we question the ethics of that choice?”
Why? Asking these questions will skillfully segue back to animal ethics by acknowledging the concern while guiding the discussion toward the moral issues.
What is a good way to answer the question ‘where do you get your protein?’
With a surprise:
When asked “where do you get your protein” say this:
—“The same place the strongest land animals on earth get theirs, plants, which, you may be surprised to learn, is also the same place as you get most of yours…“
—“That’s right, nearly 60 percent of the protein consumed by meat-eaters is from plants.”
What questions can you ask to clarify that protein ultimately comes from plants?
—“Did you know that all essential amino acids originally come from plants? When you eat meat, you’re just getting recycled plant protein?”
—“If animal protein is so necessary, why do the largest, strongest animals—elephants, gorillas, and rhinos—get their protein from plants?”
What can you say to debunk the myth of incomplete plant protein?
—“Every single plant contains all nine essential amino acids. Some just have lower amounts of certain ones, but if you eat a variety of foods throughout the day, you get everything you need.”
—“Health organizations like Harvard, the Mayo Clinic, and the Academy of Nutrition and Dietetics all say that plant protein is just as good as animal protein. Would they recommend a vegan diet if it were deficient?”
What can you say to show that vegans get plenty of protein?
—“Did you know that a peanut butter and jelly sandwich has as much protein as a McDonald’s hamburger?”
—“The largest study comparing vegans and meat-eaters found that vegans get 72.3 grams of protein a day—almost the same as meat-eaters. Does that sound like a protein deficiency?”
What can you say to show that animal protein comes with risks?
—“Animal protein has been linked to higher risks of heart disease, cancer, diabetes, and early death. Meanwhile, plant protein is associated with a longer lifespan. Which one sounds like the better choice?”
—“Eating more plant protein and less animal protein can reduce your risk of death by 34%. Doesn’t that seem like an easy swap?”
What can you say to address the fear that plant protein is less effective for muscle building?
—“Some of the strongest athletes in the world—like Kendrick Farris, an Olympic weightlifter, and Patrik Baboumian, a strongman competitor—are 100% vegan. If plant protein wasn’t enough, how do you explain that?”
—“The strongest land animals, like elephants and gorillas, get all their protein from plants. If plant protein works for them, doesn’t that suggest that it might work for us?”
What can you say to show that animal protein is less sustainable than plant protein?
—“Did you know that animal agriculture plays a major role in global warming, habitat loss, deforestation, desertification, water waste, air pollution, and excrement contamination?”
—“Animal farming uses 83% of all farmland but gives us only 18% of our calories. If plant protein is just as effective, why waste so many resources?”
—“It takes 24 calories of plants to produce just 1 calorie of meat. If we care about sustainability, doesn’t it make sense to eat plant protein directly?”
Explain why we don’t use kwashiorkor (protein deficiency disease) as a talking point.
Undiagnosed and consistently low protein is more likely in industrialized countries than Kwashiorkor, and that’s the concern that deserves more attention in industrialized nations.
Perhaps Registered Dietitian Ginny Messina explains it best: “…I ran across the claim that “no vegan has ever been diagnosed with kwashiorkor.” That’s true, but it’s also irrelevant. It’s a way of deflecting attention from real nutrition issues by focusing on something that is extremely unlikely to happen.
Protein deficiency is almost unheard of in industrialized countries, and when it happens, the underlying cause of the protein deficiency is likely a calorie deficit.
