How much protein does a Raw Foodist Need?
And where do you get your protein on a raw food diet or raw vegan diet?
These are 2 questions I get more than any other question when people are learning about eating more raw food in their diet.
What about Protein Deficiency?
Please hear me on this; protein deficiency is so very rare in the United States as to be almost nonexistent. Protein deficiency is usually only seen in countries that are suffering from a famine.
If anything, the typical resident of the United States is eating too much animal protein which is causing increased constipation and other digestive problems, reduced kidney function and more cases of kidney stones, impaired liver function, leeching of calcium from the bones leading to osteoporosis, autoimmune dysfunctions and much much more. There are more health problems due to overeating protein sources than any so-called protein deficiency.
So how much protein do you need each day?
In an ideal world, you want to consume 0.36 grams of protein for every pound of body weight according to the United States Recommended Dietary Allowance (U.S. RDA) guide for daily protein.
Example: A 145 pound woman would require 50.40 grams of protein each day (145 pounds X 0.36 = 50.40 grams of protein).
Keep in mind that the US RDA numbers are based on sedentary males and females. If you are pregnant or have an active life (i.e., work out regularly or have a job which requires physical exertion) you would require more protein.
Where do Raw Food Diet Followers get their protein?
As a lady who eats mostly raw fruits and vegetables and some nuts and seeds, this is where I get my protein:
Vegetables: Broccoli, Asparagus, Beets, Cabbage, Romaine Lettuce, Spinach, Mustard greens, Tomatoes, Zucchini, Green Pepper, Red Pepper, Turnip Greens and Artichokes.
Fruits: Banana, Apple, Grapes, Cantaloupe, Honeydew Melon, Mango, Orange, Papaya, Pear, Pineapple, Strawberry, Blueberry and Watermelon.
Nuts and Seeds: Almonds, Cashews, hemp seeds, pumpkin seeds, sesame seeds, walnuts and brazil nuts.
Nutritional Yeast: I add this to my raw food recipes. It is an excellent source of protein (52%), containing essential amino acids and is rich in vitamins, especially the B-complex vitamins.
These are just a few of my sources of protein in my diet - there are many more.
So yes, folks like me who maintain a raw food lifestyle get plenty of delicious protein and we enjoy excellent health, easy to maintain slim bodies, high energy and longevity.
