I got 99 Problems but Protein ain't one!
So what's the No.1 complaint I hear when people start eating a plant-based diet? It’s not filling, I am always hungry.
Here’s the secret! It’s all about getting enough plant-based proteins and complex carbohydrates.
Protein binds with receptors found on the portal vein (the vein that drains blood from your gut) then sends a signal to your brain saying I am full and it’s time to release glucose. Also, plant-proteins and complex carbohydrates are packed with fibre which takes longer to breakdown and will help keep you full. Animal proteins are void of fibre.
Getting enough plant proteins and complex carbohydrates is especially important if you are new to plant-based eating because you have been used to a higher amount of protein found in animal products.
Let’s do a little comparison:
In a 90-gram piece chicken breast, there are 18.76 grams of protein
In 150-grams of Tofu, there is 12.28 g of protein.
There's no question, animal products are higher in protein but too much animal protein isn’t good for you. It’s hard on your kidneys and can impair kidney function and lead to chronic kidney disease. As a side note, protein deficiencies in North Americans are extremely rare. Most North Americans consume far more protein than the RDA (recommended dietary allowance). However, many North Americans do not meet their daily RDA of fibre.
How much protein do you actually need?
For men 18 years+ it’s 56 grams.
For women 18 years+ it’s 46 grams.
If you find you have been feeling hungry when eating plant-based look for recipes high in plant-based proteins and complex carbohydrates like tofu, tempeh, quinoa, lentils, and beans. Like these Organic Bean & Lentil Soup, Spicy “Chickin” Caesar Baguette, Charred Tofu with Coconut and Kaffir Lime and Tofu/No Butter or Chicken.