So, about that vegan protein deficiency…
Veganism as a movement and lifestyle is growing — vegetarians and vegetarian options exist almost everywhere, veganism is no longer a complete unknown, with most people having at least heard of it.
The top question vegans get asked — “Where do you get your protein?” is an ironic joke in the vegan community, due to its proliferation and its gratuitousness.
Almost everyone gets plenty of protein. The U.S. government’s requirements for protein are 0.36 grams per pound of bodyweight.
For me, at 110 pounds, this equates to ~40 grams of protein per day (I’m 5'0"). I easily average 60 grams of protein per day, with no special protein supplements like protein bars, and minimal mock meats.
My favorite sources are:
- Peas (4g per 1/2 cup)
- Chia seeds (2g per Tbs) and hemp seeds (3g per Tbs)
- Oatmeal (~7g per 1/2 cup)
- Broccoli (2.6g for 1 cup)
- Chickpeas (7g per 1/2 cup)
- Tofu / edamame (8.5–10g per 1/2 cup)
- Ezekiel 4:9 bread (4g per slice)
But I truly don’t pay too much attention to my protein needs, and I lift weights 4x a week.
I don’t know anyone who’s had a diagnosed protein deficiency, but I do know people who have high cholesterol, heart disease, or who have had heart attacks. (P.S. Animal products are the pretty much the only source of added dietary cholesterol).
Volumizing shampoo, now with protein!
The current in vogue food marketing label is protein. You see ‘protein-washing’ everywhere now, with high-protein cereal, cookies, chips, and even water.
This proliferation of protein is not due to a lack of protein in our diets — but due to its satiating effect. Increased satiety = less calorie consumption. Dieting is a big industry in America.
Here’s where I do get concerned about protein — in the vegan options offered at non-vegan restaurants or from caterers.
The overwhelming choice for a vegetarian option is cheese — it’s just the default setting, and it offers both protein and fat. It’s not creative, but it won’t leave you starving an hour later.
However, when it comes to vegan options, most chefs, cooks, and caterers think to take away the meat, take away the dairy or egg and just give you what’s left.
While we don’t need to concentrate overly hard on protein, a basic understanding of nutrition and what constitutes a balanced meal isn’t too much to ask for… right?
Why offer vegan options at all if you’re going to half-ass it?
This was illustrated perfectly this week at my workplace. We’re provided lunch twice a week, as we’re a tech company and you have to keep the software engineers happy.
Tuesday’s BBQ lunch promised a vegan option — which was romaine lettuce, raw red bell pepper, raw purple cabbage, and raw carrots. There was a balsalmic vinaigrette dressing that provided some fat.
Does that look like a side salad? That’s because it is. It’s not even a good side salad. But that’s the main course.
People who try to go vegetarian or vegan and feel hungry all the time, or never feel full, or have low energy — this is why. If this is what people think vegan food is, then we should give up now.
Why offer vegan options at all if you’re going to half-ass it?
That’s why tags like #whatveganseat are so important. These show the variety and complexity of vegan food, which I’ve personally found less restrictive than eating the same 3 animals over and over.
People who try to go vegetarian or vegan and feel hungry all the time, or never feel full, or have low energy — this is why.
Thursday’s lunch was sushi — in which the veggie option was, you guessed it, raw veggies in rice. No fat. No protein. Not even bothering to pickle anything.
Lest you think I’m picking on these poor caterers, I went out to a Chinese-adjacent restaurant in Austin with some friends. It’s hip, trendy, and not on the cheaper side of things.
They do clearly label vegan options on their menu (hooray!) — but the only entrée provided was rice and vegetables, with some fresh basil accoutrement. At least the tomatoes were cooked, meaning some effort was put in.
But this isn’t a complete meal.
For a permanent menu item, the lack of legumes, nuts, seeds, beans, ANYTHING! more exciting than rice and squash is substandard and disappointing.
Restauranteurs, cooks, and chefs: ask yourself, would I want to eat this?
To food providers: shouldn’t you provide a nutritionally-sound (or at least delicious) meal? Even if you don’t know much about nutrition (and if you don’t… why are you in foodservice?), shouldn’t you look down at a for a dish and ask yourself, ‘would I want to eat this?’
Think about a complete dish that provides the right balance of macronutrients, that’s delicious, that doesn’t feel like getting the remainders or scraps of whatever’s sitting around your mise en place.
Vegans are people, too.
We don’t like sad romaine side salads any more than you do.
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Next article in Bougie Vegan: Expectations and Accommodations: or, I’m not mad, I’m disappointed
