As vegans, we get told all sorts of things about protein:

• “Where do you get your proteins?”
• “Vegan protein is incomplete!”
• “You’re gonna get protein deficiency!”

Just mention that you’re vegan and all of a sudden everyone becomes an expert on protein and nutrition.

But with so much bullshit, broscience and widespread misinformation, sometimes it gets hard to tell what’s facts and what’s nonsense.

That’s why we decided to write this post!

We’re gonna go Mythbusters on this one and actually put together a “Vegan Protein Myths: Debunked” guide.

Of course it’s impossible to tackle them all at once, so we’ll update this guide as we discover more myths – don’t worry, the PROTEIN EXPERTS out there will supply us with many pages of content.

But we need to start somewhere, so here it goes!

Click the links below to go to a specific myth, or scroll to read them all.

Myth #1 – Vegan Protein is Incomplete

Myth #2 – Vegan Protein is Expensive

Myth #3 – Whey is Better Than Vegan Protein Powders

Myth #4 – Vegan Foods Don’t Have Much Protein

Myth #1: Vegan Protein Is Incomplete

What People Say

This thing with complete and incomplete protein has to do with amino acids – the building blocks of protein.

There are 20 different amino acids that form proteins, and out of these 20, there are 9 that your body can’t produce. Therefore, those 9 amino acids that your body can’t produce are called essential amino acids, and you have to get them through your food. When we say something is a source of “complete protein,” it means it contains all 9 essential amino acids.

Why It’s Bullshit

In 1971 a woman named Frances Moore Lappé wrote a book where she suggested that we should combine different plant foods on our diet to get all of the essential amino acids. This was promoted as “Protein-Combining”

However, that lady was not a nutritionist, physiologist, or medical doctor. She didn’t know what she was talking about, and 10 years later she actually retracted her statement and corrected her mistake.

The reality is: all plants have essential amino-acids. If you eat enough calories (meaning: if you’re not starving), then you’re getting all the amino-acids you need.

"We never talk about protein anymore, because it's absolutely not an issue, even among children. Getting enough is simply a matter of getting enough calories." - Marion Nestle, Ph.D, chair of the Department of Nutrition at New York University:

This study proves that. http://michaelbluejay.com/veg/protein.html

As a rule of thumb, just eat a healthy and varied diet and you’ll be fine 😉

Myth #2: Vegan Protein Is Expensive

What People Say

“I would go vegan, but it’s so expensive!”

Why It’s Bullshit

A common myth about protein is that plant protein is more expensive than animal protein. I don’t even know where that myth came from, because if you just go to the market then reality will prove you otherwise.

Now, if we’re merely comparing the cost of PROTEIN, then we need to compare the cost of foods per gram of protein. I did that, and you can find the list below:

TABLE PRICE

The only reason why people might think that vegan food is more expensive is because they’re looking at fancy vegan mock meat alternatives such as vegan chicken and those specialty items. However, that’s exactly what they are: specialty items!

Vegan mock meat are not necessary or even important on a plant based diet. Specially when there are lots of CHEAP forms of vegan protein such as oats, rice, beans, chickpeas, lentils, etc – and as you saw on that table, they’re way cheaper than meat (comparing the cost per gram of proteins).

One of the most popular vegan combinations of proteins are rice and beans. It’s no coincidence that rice and beans are some of the cheapest foods in the entire world! In fact rice and beans are what developing countries live on, since they can’t afford anything else. Buying meat is considered luxury in poor countries.

Myth #3: Whey Is Better Than Vegan Protein Powders

What People Say

This is another myth heavily perpetuated by the fitness industry. We now have lots of people believing that you need to consume scoop after scoop of whey protein powder before and after workouts in order to stay fit.

And not only that, but they’ll tell you that whey is much better than any vegan protein powder – because digestibility, amino-acid profile, etc, etc.

Why It’s Bullshit

Do you even know what whey protein is?

Whey is the yellow liquid that is left once milk has been curdled and strained. It’s a byproduct of the cheese industry. Instead of throwing this product away, the diary industry thought to themselves “how can we make money off this?” That is exactly how whey protein powders were invented. It’s the perfect way for the diary industry to make money off something that they would throw out otherwise.

Vegan protein powder, on the other hand, was not just made from a byproduct that was meant to be discarded. It is specially created with natural, healthy ingredients that will fuel your body. Vegan protein powder is full of vitamins, minerals, and essential amino acids. It is a complete protein that won’t wreak havoc on your digestive system, and it is very easy to digest since it’s just made from plants. Vegan protein powder provides your body with everything that it needs to help build muscle.

Myth #4: Vegan Protein Is Hard To Find

What People Say

The myth that vegan protein is hard to find stems from the fact that most people think that the only form of vegan protein is mock meat alternatives.

Why It’s Bullshit

This is far from the truth. Every single plant food in the world contains protein in it, they just all have different amounts of protein. Therefore, you can find plant based protein sources at every single grocery store, no matter what part of the world you live in. There will always be foods available such as rice, beans, seeds, vegetables, grains, etc. Furthermore, it’s actually easier and cheaper to find plant based protein instead of animal protein.

There are so many myths in regards to protein out there, the ones listed above are only the tip of the iceberg. But at least now you know that you can get complete protein with all the essential amino acids on a vegan diet, that vegan protein is cheap, that vegan protein powders are superior, and just how easy it is to find vegan protein sources!

Know more myths? Had an unasked “consultation” with a protein expert? Share it below, and help us keep this guide updated!

PS: Check out this new Vegan Cookbook with muscle-gaining recipes!