As more people choose to go vegetarian, learning how to get all the protein you need will be more important than ever. Nutrition expert Dr. Emilie Steinbach explains the advantages of a high-protein breakfast. She argues that it enhances feelings of fullness and prevents hunger from creeping in during the day. This recommendation is in line with the World Health Organization’s new guideline. It recommends that healthy adults eat at least 0.83 grams of protein per kilogram of body weight per day.
According to Dr. Steinbach, for vegetarians, she highly suggests 1.5 grams of protein per kilogram of body weight. This often-overlooked intake is key to our health. She urges everyone to eat more protein. She cautions that people living with kidney disease should not go above 2 grams per kilogram per day.
“Proteins enable us to function; they are essential for development, tissue growth, structure, repair, and communication between the different entities in our ecosystem,” said Dr. Steinbach.
“A higher-protein breakfast improves the feeling of satiety and reduces hunger and appetite, and therefore cravings, throughout the day, even late in the day. To achieve all of these benefits, protein intake would need to be between 25 and 35 grams.”
Fortunately, a wide variety of plant-based protein sources are up to the task of meeting this goal. Among these, spirulina emerges as one of the most powerful, packing a whopping 57 grams of protein per 100 grams. Its intense flavor is not for everyone.
Hemp seeds are a rich source of protein, with about 30-35 grams of protein per 100 grams. In the same manner, brewer’s yeast packs in 46 grams of protein per 100 grams, so it’s a great addition to vegetarian dishes too.
In fact, chia seeds deliver an astounding 20 grams of complete protein per 100 grams. Other seed contenders include sesame seeds with 18 grams, pumpkin seeds with 19 grams, and flax seeds with 18 grams per 100 grams. Nuts and nut butters contribute to protein intake, with almonds offering 21 grams and peanut butter containing 25 grams per 100 grams.
In this clip, Dr. Steinbach explains the advantages of consuming more protein to gain muscle. …perhaps up to 1.2 -1.6 grams if your goal is building muscle, but while Dr. “Excess protein could be converted into carbohydrates and thus lead to weight gain,” she cautions.