Vegan Protein Needs: Updated
The reason I have not yet commented on the vitamin D news of yesterday is because I have been working for a couple weeks on updating the VeganHealth protein page. In the midst of doing that, Voracious Vegan became a voracious omnivore, which distracted me. But, it made the subject of protein even more relevant because I have a sneaking suspicion some vegans are not eating an ideal amount.
- Legumes, quinoa, and pistachios are the only plants foods high in the amino acid lysine. If you are not eating them every day, you might be falling short of lysine needs.
- There is evidence that people over 60 should be eating well above the RDA for protein to prevent muscle and bone loss.
I encourage everyone to give it a read, at least through Lysine: The Limiting Amino Acid in Vegan Diets, and the next section, Protein Needs for People Over 60, if you happen to be over 60. The rest of the text is technical details that are not necessary for everyone to read, although if you are skeptical that vegans need as much protein as I’m suggesting, you might want to read the entire page.