There are many misconceptions about protein. Most people don’t know how much protein they need or how much they are consuming. Those who eat a typical animal-based diet full of meat, dairy, and eggs, are taking in far more protein than they actually need, as well as high amounts of saturated fat and cholesterol. Those who eat a plant-based diet, on the other hand, can get more than enough protein, not to mention generous amounts of vitamins, minerals, antioxidants, and fiber.
Here are the three most common misconceptions about protein and the actual truth:
Misconception 1: You need a lot of protein to be healthy.
Truth: Those who eat standard American diet rich in meat and dairy products are taking in twice as much protein than they need, and this is extremely harmful to the body. Excess protein increases the risk of obesity, diabetes, cancer, heart disease, osteoporosis, dehydration, kidney failure, and premature death. Depending on your frame size and level of activity, most people need only 0.31 to 0.36 grams of protein per pound of body weight per day to build, maintain, and repair body tissue. For someone weighing 150 pounds, that equates to just 47 to 54 grams of protein per day.
Misconception 2: It is difficult to get enough protein from plants.
Truth: While most plant-based foods may not be as concentrated in protein as animal-based foods, a plant-based diet can easily provide the 47 to 54 grams of protein most people need per day. A cup of lentils or split peas have 16 grams of protein, no cholesterol, and lots of fiber. A half-cup of tofu has 13 grams of protein and no hormones or antibiotics. One ounce of pumpkins seeds has over 5 grams of protein and loads of magnesium. One cup of cooked spinach or broccoli has 5 grams of protein and are rich in calcium. Professional athletes that have proven that a plant-based diet provides more than sufficient protein include tennis greats Serena and Venus Williams, NFL superstars Tony Gonzalez and Ricky Williams, boxing champion David Haye, and MMA fighter Mac Danzig.
Misconception 3: Protein combining is crucial.
Truth: Protein combining—also known as protein complementing—is an old theory that stated for a protein to be “complete,” all nine essential amino acids must be consumed during the same meal, and that animal protein is superior because it contains all nine essential amino acids. This myth was debunked by the scientific nutrition community decades ago. While plant-based protein may not contain all nine essential amino acids (except for soybeans), by eating a wide variety of beans, legumes, nuts, seeds, and vegetables, you will easily get all nine essential amino acids, and they do not have to be eaten in the same meal.
