Where do Vegans get Protein ?
WHO Need 33-71 gms protein/day or .37 gms/lb
USA recommendation partially based on 2 studies. One from 1800’s where they thought that rich people who could afford to eat whatever they wanted would choose correctly. History tells us this is wrong. As autopsies of pharaohs, royalty etc show that the rich in the past have all the diseases of modern medicine, whereas the peasants did not.
The second was based on rats . We know that rats need 10 times the amount of protein that humans do.
( Side note - US recommendations come from a committee paid for by the meat and dairy industry and may have no background in Nutrition. The 2010 chairman was a neurologist , who admitted that he knew nothing about diet. )
Breast milk is only 5% protein yet a baby doubles its birth weight by 5 months and triples it in a year.
Most starches are 6-28 % protein ( beans are the most )
1 large russet potato ( 11%protein) equals 52.8 gms of protein. Or all that you need in a day .
After a super hard workout you might need 15 gms or approximately 1/2 oz more. The additional calories that you will eat ,will more than cover this on a WFPBD
The typical Western Diet averages 200- 400 gms/day.
The average Asian diet averages 40-60 gms/day.
The WFPBD averages 30-80 gms/day.
What about Complete Protein: one that contains all 21 amino acids humans need. Most animal products are complete proteins. There are 9 essential amino acids. Those are amino acids that humans cannot make.
William C Rose in the 1950’s who discovered the last of the amino acids and determined how much we need ( he doubled the minimum that the subject that needed the most as being what we needed ) He stated that you get plenty of amino acids from Starches.
The American Heart Association in 2011 stated that you get all the protein you need from Starches and that you don’t need to eat complimentary foods. Complimentary foods would mean that you ate a combination of foods to get not just the essential amino acids but all of 21 amino acids.