Protein makes up the body's cells, tissue and muscle. Protein in the body is broken down and replaced constantly. A complete protein source is made up of 20 different amino acids that are digested from food eaten. The body makes some amino acids on its own. The amino acids the body does not make are considered essential, and must be provided by diet. Eating a vegan diet may require some additional planning to ensure that the body's protein needs are being met.
Protein
A vegan diet does not contain any animal food, limiting the sources of complete protein. A complete protein means that the food contains all 20 amino acids. Animal protein is considered to be a high quality, complete protein source. Benefits of a vegan diet include that it is low in saturated fat, contains no cholesterol and is high in fiber. Eating a well-rounded vegan diet that includes a variety of nuts, vegetables, fruits, grains and legumes allows the body to get all the amino acids it needs for proper nutrition.
Protein Needs
The Centers for Disease Control and Prevention recommends that 10 percent to 35 percent of calories should come from protein, depending on weight and activity levels. Children between the ages of 1 and 8 years old need between 13 and 19 g of protein daily. Children ages 9 to 13 years may require about 34 g daily. Boys and girls between 14 and 18 years of age may need between 46 to 52 g of protein daily. Adults between 19 and 70 years of age need somewhere between 46 and 56 g daily. Too much protein, especially from animal sources, can cause the body to excrete more calcium, oxalate and uric acid, which can lead to kidney stones and gallstones, notes The Physicians Committee for Responsible Medicine.
Meat and Dairy Substitutes
Meat and dairy substitutes often mimic the flavor, texture and taste of real animal protein and are a source of plant-based protein in a vegan diet. Meat substitutes may be made from soybeans, textured vegetable protein, seitan or tempeh. Soybeans are from the legume family and are a good source of protein. Textured vegetable protein is made from soy flour, and seitan is made from wheat gluten, which is a protein extracted from flour. Tempeh is made from fermented soybeans. Soy cheese, soy yogurt and soy milk are dairy substitutes that offer equal amounts of protein when compared to their dairy counterparts.
Additional Plant-Based Protein Sources
All plant-based food contains some protein. Avocados, nuts, whole grains, beans and variety of colorful vegetables provide both essential and nonessential amino acids. The American Heart Association notes that soy protein, such as tofu and edamame, has shown to be equal to animal protein. Eating a variety of plant-based protein sources throughout the day from sources such as soy, meat and dairy substitutes, legumes, vegetables and whole grains ensures ample protein intake for a vegan.
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