“Where do you get your protein?” That’s one of the most common questions asked of vegans and vegetarians by nonveg people.

My whole life I’ve simply answered, “beans.”

That is, until one person replied that they “can’t eat beans.” I wanted to say defensively, “You asked where I get my protein, not where you should get yours” and maybe I did say that at the time, I don’t remember. Like most people, I’m not perfect and sometimes I say things that can annoy people or hurt their feelings. I’m only human, after all.

The truth is, protein is available in many plant foods and where each vegan gets theirs depends on the vegan. There are different options for different lifestyles. Some people, like me, prefer beans as their primary protein source. Others like nuts or processed faux “meats” (to be fair, I like those, too). Still others choose mostly wheat and grains or “milks” or protein shakes/bars.

But still, beans and other legumes are one of the best options for vegans to obtain protein.

Here’s the low-down from Jack Norris at Vegan Health:

Protein is important for maintaining muscle and bone mass, for keeping the immune system strong, and to prevent fatigue.

People not familiar with vegan nutrition often assume it is terribly hard to get enough protein on a vegan diet, and that’s if they even think there is any protein in plant foods at all (how they think vegans survive is an interesting question, though many of them probably don’t think we do). On the other hand, once “educated”, most vegans have the diametrically opposite view, considering it impossible for someone not to get enough protein on a vegan diet.

The truth lies somewhere in the middle. It is easy to get enough protein on a vegan diet if you eat multiple servings of legume-based foods each day. But there are many vegans who are probably not getting enough protein for optimal long-term health. If a vegan does not eat legume-based foods, it can be difficult to get enough of the amino acid lysine.

Vegans who do not eat enough calories to maintain their weight also need to pay special attention to making sure they are getting enough protein.

I like what Mr. Norris says, though I think it’s important to tell people what legumes are. I don’t think most people know. When they hear “legumes” it probably sounds just as unfamiliar as quinoa, seitan, or amaranth. Moreover, when they hear “beans” or “legumes,” oftentimes people don’t think of All-American foods like split-pea soup, lima-bean succotash, or green beans.

One website lists “Commonly Used Legumes”:

* asparagus bean or snake bean
* asparagus pea
* baby lima bean
* black bean
* black turtle bean
* Boston bean
* Boston navy bean
* broad bean
* cannellini bean
* chickpeas
* chili bean
* coco bean
* cranberry bean
* Egyptian bean
* Egyptian white broad bean
* English bean
* fava bean
* fava-coceira
* field pea
* French green beans
* frijo bola roja
* frijole negro
* great Northern bean
* green beans
* green and yellow peas
* kidney beans
* lima bean
* Madagascar bean
* Mexican black bean
* Mexican red bean
* molasses face bean
* mung bean
* mung pea
* mungo bean
* navy bean
* pea bean
* Peruvian bean
* pinto bean
* red bean
* red eye bean
* red kidney bean
* rice bean
* runner bean
* scarlet runner bean
* small red bean
* small white bean
* soy bean or soybean
* wax bean
* white kidney bean
* white pea bean

Seeing the list above, it’s clear that there are plenty of vegan sources of protein. Some of my favorite bean-based foods are black bean burgers, lentil chili, edamame (steamed and salted), red beans and rice (a New Orleans favorite), and hummus.

PS – The Mayo Clinic offers an article about legumes with some cooking ideas and information about making them more easily digestible for people who experience gas. The Mayo Clinic says this about legumes:

Legumes — a class of vegetables that includes beans, peas and lentils — are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fiber. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol.

Go here to learn more: http://www.mayoclinic.com/health/legumes/NU00260

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This article has been republished. It was originally published on December 4, 2010.

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Sections: Vegan Food, Vegan Resources
Topics: beans, Food, health, legumes, nutrition, protein, veg, Vegan