They need to eat regular foods that have a regular amount of protein.
Someone trying to eat 2000 calories per day and hit 100 grams of protein (a pretty high target) only needs 5g of protein per 100 calories. That includes things like lentils and beans, sure but it also includes things like peanut butter or broccoli (6g per 100 calories). Things like bread or pasta or most other wheat products (3.5g per 100 calories) are pretty close to begin with.
A peanut butter sandwich has about 8g of protein from the bread and 7g from the peanut butter. That’s 15g of protein for 340 calories.
A slice of cheese pizza has 21g protein for 430 calories.
A can of beans has 25g protein for 420 calories.
A package of firm tofu has 32g protein for 280 calories.
Compare that to things like hot dogs (10g protein per 300 calorie hot dog), 80/20 hamburger (20g protein per 300 calorie serving), or breakfast sausage (11g protein per 270 calories), or bacon (10g protein per 170 calories), and it becomes obvious that trying to get 5g of protein per 100 calories isn’t that much easier with meat compared with dedicated processed high protein foods (whether meat based, dairy based, egg based, or other plant based) of supplements.
For most people, just eating normal is fine. For those of us who lift weights and might want to maintain lower body fat, it takes more work, but even omnivores will tend towards isolated dairy protein rather than eating meat willy nilly.
Funny how you completely left out (sweet)potatoes, paprika, carrots and other vegetables with as low as 2g of protein per 100kcal (which may make up a big portion of a vegans intake) and meat with 15+g per 100kcal.
Wheat products being pretty close to begin with sounds nice but it still means they are too low on protein and those definitely make up a large portion of most peoples calorie intake.
I know people who ate bread and spaghetti bolognese every day during uni, and just leaving out the minced meat would definitely drop them below recommended levels.
I get what you mean though, my comment was misleading, you probably wont have a deficiency when eating normally (which means diversely, so still paying attention), but I would still say it is way easier to hit the recommended levels with meat, they just dont need to think about it, most people eat way more meat than necessary anyway. Also, spending some time thinking about your eating habits and nutrition intake to get a balanced diet is way healthier than simply supplementing protein, I did not mean that thats what I recommend.
Brah, All living life on this planet is made of protein.
All protein is bioavailable and digested into amino acids, which are then used to build human protein. Most plants lack methionine and lysine, which is abundant in meats, but also some plants. Those tubs you buy can have as little as 20% whey protein, the rest is from plants like soybeans.
I get that people are Joe Rogan educated and like to read the brightly colored plastic tubs, but a little biochemistry won’t hurt you, brah.
Its fascinating how much effort some people put into writing complete bullshit in a fancy way. Or maybe its a bot? Probably is…
But just to make sure noone parrots this bullshit:
Carbohydrates, fat, minerals, water are all NOT protein and they make up a much larger fraction of most living organisms than protein. Just because most plants contains at least 1% protein doesnt mean it will satisfy the human need for it.
Vegetarians and especially vegans need to either supplement protein or make sure to eat lots of protein-rich stuff like chickpeas or lentils.
They need to eat regular foods that have a regular amount of protein.
Someone trying to eat 2000 calories per day and hit 100 grams of protein (a pretty high target) only needs 5g of protein per 100 calories. That includes things like lentils and beans, sure but it also includes things like peanut butter or broccoli (6g per 100 calories). Things like bread or pasta or most other wheat products (3.5g per 100 calories) are pretty close to begin with.
A peanut butter sandwich has about 8g of protein from the bread and 7g from the peanut butter. That’s 15g of protein for 340 calories.
A slice of cheese pizza has 21g protein for 430 calories.
A can of beans has 25g protein for 420 calories.
A package of firm tofu has 32g protein for 280 calories.
Compare that to things like hot dogs (10g protein per 300 calorie hot dog), 80/20 hamburger (20g protein per 300 calorie serving), or breakfast sausage (11g protein per 270 calories), or bacon (10g protein per 170 calories), and it becomes obvious that trying to get 5g of protein per 100 calories isn’t that much easier with meat compared with dedicated processed high protein foods (whether meat based, dairy based, egg based, or other plant based) of supplements.
For most people, just eating normal is fine. For those of us who lift weights and might want to maintain lower body fat, it takes more work, but even omnivores will tend towards isolated dairy protein rather than eating meat willy nilly.
Funny how you completely left out (sweet)potatoes, paprika, carrots and other vegetables with as low as 2g of protein per 100kcal (which may make up a big portion of a vegans intake) and meat with 15+g per 100kcal.
Wheat products being pretty close to begin with sounds nice but it still means they are too low on protein and those definitely make up a large portion of most peoples calorie intake.
I know people who ate bread and spaghetti bolognese every day during uni, and just leaving out the minced meat would definitely drop them below recommended levels.
I get what you mean though, my comment was misleading, you probably wont have a deficiency when eating normally (which means diversely, so still paying attention), but I would still say it is way easier to hit the recommended levels with meat, they just dont need to think about it, most people eat way more meat than necessary anyway. Also, spending some time thinking about your eating habits and nutrition intake to get a balanced diet is way healthier than simply supplementing protein, I did not mean that thats what I recommend.
Wrong. Plants are protein. They eat some beans and grains that have lysine and methionine amino acids which are lower in plant proteins.
Those protein powders the brahs eat are from plants.
A lot of the bro powders use whey protein which is a dairy product.
Are you high?
This is plain wrong. Most protein powders are not vegan, especially whey protein which is said to be the most bioavailable.
Brah, All living life on this planet is made of protein.
All protein is bioavailable and digested into amino acids, which are then used to build human protein. Most plants lack methionine and lysine, which is abundant in meats, but also some plants. Those tubs you buy can have as little as 20% whey protein, the rest is from plants like soybeans.
I get that people are Joe Rogan educated and like to read the brightly colored plastic tubs, but a little biochemistry won’t hurt you, brah.
Its fascinating how much effort some people put into writing complete bullshit in a fancy way. Or maybe its a bot? Probably is…
But just to make sure noone parrots this bullshit: Carbohydrates, fat, minerals, water are all NOT protein and they make up a much larger fraction of most living organisms than protein. Just because most plants contains at least 1% protein doesnt mean it will satisfy the human need for it.