Do Vegetarians Get Enough Protein?

Study and Nutritional Profile

• The largest study on people with plant-based diets.
• Compared groups:
  • 30,000 non-vegetarians
  • 20,000 vegetarians
  • About 5,000 vegans, flexitarians, and pescatarians

Protein Requirements

• Average requirement: 42 grams of protein per day.
• Study results:
  • Non-vegetarians and all other groups receive more protein than necessary.
  • Vegetarians and vegans receive 70% more protein than they need every day.
• Despite the protein hype, less than 3% of the adult population does not meet the required amount (mainly those with extreme calorie restrictions).
• 97% of Americans get enough protein.

Nutrient Deficiency: Fiber

• 97% of Americans do not get enough fiber.
• Recommended minimum amount: 31.5 grams per day.
• Americans average 15 grams per day, which is less than half the minimum.
• Zero percent of men aged 14-50 years consume the adequate amount.

Importance of Fiber

• Linked with reduced risk of:
  • Diabetes
  • Metabolic syndrome
  • Cardiovascular diseases
  • Obesity
  • Cancer
  • High cholesterol
  • High blood pressure
  • High blood sugar
• Fiber is listed as a problematic nutrient in official dietary guidelines.
• Protein is not.

Lack of Knowledge about Fiber

• Most people do not know what is in their food.
• Many think that steak is a significant source of fiber, which is not true.
• Fiber is found only in plants.

Recommendations to Increase Fiber Intake

• Eat more beans, vegetables, fruits, and whole grains.
• 96% of Americans do not meet the recommended minimum daily intake of legumes and leafy greens.
• 99% do not eat enough whole grains.

Progress

• Lack of progress in consuming whole plant foods.
• Even semi-vegetarians barely meet the minimum fiber intake.
• Those who eat only plant-based foods have three times the fiber intake.
• Start gradually by increasing fiber – 5 grams per day each week.

Benefits of Plant-Based Diet

• Lower intake of fats, saturated fats, cholesterol, and pathogens.
• More fiber, folate, vitamin C, and phytochemicals.
• Better health and disease prevention.
• Healthier eating among vegans compared to vegetarians, semi-vegetarians, and omnivores.