Here lately I have encountered several people who have a hard time with my new lifestyle. Therefore, today I'd like to chat a bit about dealing with your critics and all those negative/annoying comments (specifically the protein question).
First and foremost, unethical people (whether they be friends, family or strangers) have no right to advise ethical people on how to live their lives. Live the life you know you to be true and don't let others bring you down. The animals are counting on you to stay strong and to make compassionate decisions. The bad news is that friends and family are the toughest people to talk to about veganism. This hurts of course because they are the closest to us. Simply speak for animals are you would want to be spoken for it you were in their position. If all else fails just remember, "It is better to be hated for what you are than to be loved for something you're not."
In order to have a fighting chance, you must be educated about veganism. Be well versed and at least know the basics so that you can refute comments that people will throw your way. There are hundred of books, journals, websites, magazines, etc. Just start exploring!
First and foremost, unethical people (whether they be friends, family or strangers) have no right to advise ethical people on how to live their lives. Live the life you know you to be true and don't let others bring you down. The animals are counting on you to stay strong and to make compassionate decisions. The bad news is that friends and family are the toughest people to talk to about veganism. This hurts of course because they are the closest to us. Simply speak for animals are you would want to be spoken for it you were in their position. If all else fails just remember, "It is better to be hated for what you are than to be loved for something you're not."
In order to have a fighting chance, you must be educated about veganism. Be well versed and at least know the basics so that you can refute comments that people will throw your way. There are hundred of books, journals, websites, magazines, etc. Just start exploring!
AND NOW THE GREAT PROTEIN DEBATE...
Contrary to popular belief by uninformed individuals, there is no shortage of protein in a vegan diet. Meat and dairy eaters receive NO BENEFIT from eating animal-based proteins except having a chance at cancer, osteoporosis and a host of other health problems. The truth is, most nutritional organizations recommend that 2.5% – 6% of your daily calories come from protein, but most Americans take in about 20% of their calories from protein. Excess protein can cause liver and kidney damage, and can also lead to calcium deficiency as animal protein is acidic, and your body will leech calcium from your bones to neutralize the acid.
Beans, brown rice, grains, lentils, nuts, seeds, vegetables, and all vegan meats/dairy are great sources of protein. Fruit even has protein. I really wish we could put the ridiculous thought to sleep that one can only get protein from meat and dairy, but for now here is a list of vegan food, their protein percentage and our recommended dietary allowance.
Recommended Dietary Allowance (per day)
Children ages 1 – 3 13g
Children ages 4 – 8 19g
Children ages 9 – 13 34g
Girls ages 14 – 18 46g
Boys ages 14 – 18 52g
Women ages 19 – 70+ 46g
Men ages 19 – 70+ 56g
Source: http://www.cdc.gov/nutrition/everyone/basics/protein.html
Vegan Sources of Protein
Soybeans 31g (1 cup)
Tempeh 41g (1 cup)
Lentils 18 g (1 cup)
Garbanzo Beans 12g (1 cup)
Black Beans 15g (1 cup)
Kidney Beans 13g (1 cup)
Pinto Beans 12g (1 cup)
Tofu 11g (1 cup)
Peas 9g (1 cup)
Mushrooms 2.5g (1 cup)
Kale 2g (1 cup)
Cauliflower 2g (1 cup)
Cabbage 1.5g (1 cup)
Spinach 5g (1 cup)
Artichoke 4g (1 cup)
Broccoli 4g (1 cup)
Asparagus 5g (1 cup)
Butternut Squash 2g (1 cup)
Brussels Sprouts 4g (1 cup)
Collard Greens 4g (1 cup)
Potato 4g (6oz)
Beets 3g (1 cup)
Sweet Potato 2g (medium size)
Zucchini 2g (1 cup)
Tomato 1g (1)
Peppers 1g (1)
Quinoa 9g (1 cup)
Oatmeal 6g (1 cup)
Whole grain Bread 7g (2 slices)
Brown Rice 5g (1 cup)
Barley 4g (1 cup)
Wild Rice 7g (1 cup)
Peanuts 7g (1oz)
Cashews 11g (1 cup)
Almonds 6g (1oz)
Walnuts 4g (1oz)
Sunflower Seeds 5g (1oz)
Almond Butter 16g (1/4 cup)
Peanut Butter 25g (1/4 cup)
Soy Milk 7g (1 cup)
Nutritional Yeast 16g (1/4 cup)
Avocado 4g (1 medium)
Papaya 2g (1 medium)
Orange 2g (1)
Berries 1g (1 cup)
Grapefruit 1g (whole)
Raisins 5g (1 cup)
Apple 1g (1/4 cup)
Apricot 1g (5)
Cherries 2g (1 cup)
Figs 1g (8)
This definitely is not a complete list but you can see there are LOADS of foods that contain protein. Next time someone asks, "Where do you get your protein?" Just say "the same place cows, elephants, chickens and all the other animals do" and go on about your day. Check out Emily Moran's (the Bite Size Vegan) nugget about protein for more info here.
Thanks for visiting my site. I really enjoy reading your comments and rely on them for post suggestions so keep them coming. :)
Contrary to popular belief by uninformed individuals, there is no shortage of protein in a vegan diet. Meat and dairy eaters receive NO BENEFIT from eating animal-based proteins except having a chance at cancer, osteoporosis and a host of other health problems. The truth is, most nutritional organizations recommend that 2.5% – 6% of your daily calories come from protein, but most Americans take in about 20% of their calories from protein. Excess protein can cause liver and kidney damage, and can also lead to calcium deficiency as animal protein is acidic, and your body will leech calcium from your bones to neutralize the acid.
Beans, brown rice, grains, lentils, nuts, seeds, vegetables, and all vegan meats/dairy are great sources of protein. Fruit even has protein. I really wish we could put the ridiculous thought to sleep that one can only get protein from meat and dairy, but for now here is a list of vegan food, their protein percentage and our recommended dietary allowance.
Recommended Dietary Allowance (per day)
Children ages 1 – 3 13g
Children ages 4 – 8 19g
Children ages 9 – 13 34g
Girls ages 14 – 18 46g
Boys ages 14 – 18 52g
Women ages 19 – 70+ 46g
Men ages 19 – 70+ 56g
Source: http://www.cdc.gov/nutrition/everyone/basics/protein.html
Vegan Sources of Protein
Soybeans 31g (1 cup)
Tempeh 41g (1 cup)
Lentils 18 g (1 cup)
Garbanzo Beans 12g (1 cup)
Black Beans 15g (1 cup)
Kidney Beans 13g (1 cup)
Pinto Beans 12g (1 cup)
Tofu 11g (1 cup)
Peas 9g (1 cup)
Mushrooms 2.5g (1 cup)
Kale 2g (1 cup)
Cauliflower 2g (1 cup)
Cabbage 1.5g (1 cup)
Spinach 5g (1 cup)
Artichoke 4g (1 cup)
Broccoli 4g (1 cup)
Asparagus 5g (1 cup)
Butternut Squash 2g (1 cup)
Brussels Sprouts 4g (1 cup)
Collard Greens 4g (1 cup)
Potato 4g (6oz)
Beets 3g (1 cup)
Sweet Potato 2g (medium size)
Zucchini 2g (1 cup)
Tomato 1g (1)
Peppers 1g (1)
Quinoa 9g (1 cup)
Oatmeal 6g (1 cup)
Whole grain Bread 7g (2 slices)
Brown Rice 5g (1 cup)
Barley 4g (1 cup)
Wild Rice 7g (1 cup)
Peanuts 7g (1oz)
Cashews 11g (1 cup)
Almonds 6g (1oz)
Walnuts 4g (1oz)
Sunflower Seeds 5g (1oz)
Almond Butter 16g (1/4 cup)
Peanut Butter 25g (1/4 cup)
Soy Milk 7g (1 cup)
Nutritional Yeast 16g (1/4 cup)
Avocado 4g (1 medium)
Papaya 2g (1 medium)
Orange 2g (1)
Berries 1g (1 cup)
Grapefruit 1g (whole)
Raisins 5g (1 cup)
Apple 1g (1/4 cup)
Apricot 1g (5)
Cherries 2g (1 cup)
Figs 1g (8)
This definitely is not a complete list but you can see there are LOADS of foods that contain protein. Next time someone asks, "Where do you get your protein?" Just say "the same place cows, elephants, chickens and all the other animals do" and go on about your day. Check out Emily Moran's (the Bite Size Vegan) nugget about protein for more info here.
Thanks for visiting my site. I really enjoy reading your comments and rely on them for post suggestions so keep them coming. :)