Do you suffer from “protein anxiety?” It’s a condition commonly seen in people who have never had a protein deficiency, but worry endlessly that they’re not getting enough of it. They pile on the meat, fish, eggs, or cheese, trying to avert an imaginary lack of protein.
Of course, the body needs protein to build and repair body tissues. But protein is widely available in our diets even without meat; you can find it in beans, vegetables, nuts, seeds, and grains. It is almost impossible to not get all the protein you need on a healthy diet — even without eating meat, dairy, or eggs.
Here are the numbers: An average woman needs about 46 grams of protein per day; the average man about 56. If a person were to eat nothing but broccoli for a day, a 2,000-calorie diet would provide a whopping 146 grams of protein. Yes, green vegetables are loaded with protein. A person eating only lentils would get even more — 2,000 calories’ worth of lentils pack 157 grams. Of course, no one would eat only broccoli or only lentils, and it is much better to combine foods — beans, grains, vegetables, and fruits — to get complete nutrition.
The average American typically consumes too much protein, according to the CDC, with most people getting nearly double the amount they actually need. And more isn’t better. When protein comes from animal products — which are high in fat, saturated fat, and cholesterol — diseases like diabetes, cancer, and heart disease often follow.
So how much protein do you need? You can calculate your daily requirements using this calculator, which provides recommendations based on the American Dietetic Association, the Centers for Disease Control and Prevention, and the World Health Organization. There is no need for “protein anxiety.” Because a varied plant-based diet of whole grains, vegetables, and beans can easily meet your daily protein needs, without the risks of animal products. Read our infographic to below to see how it all adds up!
About Dr. Neal Barnard
Dr. Neal Barnard is the founder and president of the Physicians Committee for Responsible Medicine (PCRM). For more about Dr. Neal Barnard, visit his website.
