Protein: Superstar or Just Smart Marketing? Probably one of the most common questions I get as a whole-food, plant-based eater is: “But where do you get your protein?” Protein is everywhere in the news these days, it’s a food trend and big business. And sure, we do need enough of it: protein helps build and repair tissues, keeps muscles and bones strong, and supports your immune system.But here’s something that might surprise you: true protein deficiency is almost unheard of in industrialized countries, even for people who don’t eat animal products. Most American adults eat well over the recommended amount and Europeans aren’t far behind. As long as you’re eating enough calories from a variety of whole foods, getting adequate protein is rarely a problem. The real concern is for the millions of people worldwide who don’t have enough food, not those choosing beans over beef.A 2024 survey by the International Food Information Council found that 71% of U.S. consumers wanted more protein in their diet, up from 59% just two years before. That raises a good question: do we truly need more protein to be healthy, or are we being nudged by clever marketing?Before we answer, let’s zoom out for a second. Food isn’t just about protein; it’s thousands of compounds your body breaks down and uses. Broadly, nutrients fall into two groups:
| Macronutrients | Micronutrients |
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Fibre and phytochemicals are not formally classified, but I believe they deserve their own spot in the overview!Carbs break down into sugars, fats into fatty acids, and proteins into amino acids. Vitamins, minerals, and phytochemicals don’t give you energy directly, but they’re essential for everything from immunity to metabolism.Back to protein. It’s made up of 21 amino acids. Your body can make 12, but the other 9 (the “essential” ones) have to come from food. Complete proteins contain all nine in the right amounts. Many animal foods fit this bill, but so do some plants, like soy, quinoa, amaranth, buckwheat, and hemp seeds. And even if a plant food is “incomplete,” your body is smart enough to combine amino acids from different meals throughout the day, no need for complicated food pairing charts.
Interesting fact: unlike carbs and fat, your body doesn’t store amino acids for later, so you need a steady supply from food every day.
When people think of protein, they often picture steak, chicken, fish, eggs, or dairy. These are dense sources and contain all the essential amino acids in proportions similar to our needs, that’s why they’re sometimes called “high quality.”
Plant foods can deliver the same building blocks, just in slightly different ratios. Beans, lentils, tofu, tempeh, edamame, peas, whole grains, nuts, and seeds are all good sources. And a few plants, like soy, quinoa, and hemp seeds, are complete proteins all on their own.
The cool thing about plant protein is the company it keeps: fibre, antioxidants, and phytochemicals that protect your heart and help reduce inflammation. They’re also naturally lower in saturated fat. That doesn’t make animal protein “bad,” but large amounts of red or processed meat have been linked with higher risks for certain chronic diseases, so balance is key.
Protein is important, no argument here, but the bigger picture matters, too. Instead of stressing over grams or chasing the latest “high-protein” snack, focus on eating a variety of whole, minimally processed foods. Beans, lentils, tofu, nuts, seeds, veggies, and whole grains can easily meet your needs. Aim for a colourful plate and let protein take its natural place as one piece of the nutrition puzzle, not the whole story.
So remember: If you’re eating enough food so you don’t lose weight and eating a variety of whole foods, it’s not hard to consume enough protein.
Be well,
Peggy
As we slide into fall and harvest season, this cozy butternut & tofu sheet pan dinner makes the most of local stars like squash, peppers, and tomatoes. It’s a rainbow of colour and flavour, perfect for an easy weeknight meal (and even better the next day!).
For a creamy finish, spoon my quick Tahini–Lime Drizzle over the roasted veggies and tofu. Its bright, nutty flavour plays perfectly with the chipotle – maple glaze.Tahini-Lime Dressing
Book Review: Gut-Brain Paradox by Steven GundryNot every book with a shiny cover and big-name endorsements is worth your reading time or your trust. When I picked up The Gut-Brain Paradox, it looked promising, but I quickly learned that the author’s nutrition advice isn’t well respected. I did some digging so you don’t have to, and I’m sharing what I found to save you the trouble. Give this book a pass.
Bits & Bites:Thai Inspired Cooking Class: My next cooking class through Panorama Rec is on Tuesday, October 21. We’ll be making a chickpea curry, a classic pad Thai and a velvety rice pudding. All recipes are gluten-free and whole-food plant-based. I’d love your help sharing this with anyone who might enjoy it. After my last class didn’t run due to low sign-ups, I’m especially excited to see this one take off.
New & Improved Recipes! I’ve given my recipe section a little makeover. From now on, each recipe is easier on the eyes and on your printer plus you can leave a review, ask a question or share a comment right on the page. I’d love to hear what you try and how it turns out. Let’s get some conversations going!
Fuelling My Knowledge: I’m thrilled to share that I was awarded a full scholarship for the T. Colin Campbell Center for Nutrition Studies’
Food & Sustainability certificate program. I’m so grateful for the opportunity to deepen my knowledge about how our food choices impact personal and planetary health and I can’t wait to bring what I learn back to you!
See you next month!
