Nutritional quality indices show plant-based diets are the healthiest, but do vegetarians and vegans reach the recommended daily intake of protein?
Do Vegetarians Get Enough Protein?
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Below is an approximation of this video’s audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video.
The largest study in history of those eating plant-based diets recently compared the nutrient profiles of about 30,000 non-vegetarians to 20,000 vegetarians, and about 5,000 vegans, flexitarians, and no meat except fish-eaters, allowing us to finally put to rest the perennial question, “Do vegetarians get enough protein?” The average requirement is 42 grams of protein a day. Non-vegetarians get way more than they need, and so does everyone else. On average, vegetarians and vegans get 70% more protein than they need every day.
Surprising that there’s so much fuss about protein in this country when less than 3% of adults don’t make the cut—presumably folks on extreme calorie-restricted diets who just aren’t eating enough food, period. But 97% of Americans get enough protein.
There is a nutrient, though, for which 97% of Americans are deficient. Now, that’s a problem nutrient. That’s something we really have to work on. Less than 3% of Americans get even the recommended minimum adequate intake of fiber. So, the question isn’t “Where do you get your protein?” but “Where do you get your fiber?” We only get about 15 grams a day. The minimum daily requirement is 31.5, so we get less than half the minimum. If you break it down by age and gender, after studying the diets of 12,761 Americans, the percentage of men between ages 14 and 50 getting the minimum adequate intake? Zero.
“This deficit is stunning in that dietary fiber has been [protectively] associated…with the risk of diabetes, metabolic syndrome, cardiovascular disease…, obesity, and various cancers as well as…high cholesterol, blood pressure, and blood [sugars]. Therefore, it is not surprising that fiber is [now] listed as a nutrient of concern in the…Dietary Guidelines…” Protein is not.
“One problem is that most people have no idea what’s in their food; more than half of Americans think steak is a significant fiber source.”
By definition, fiber is only found in plants. There is no fiber in meat, dairy, or eggs, and little or no fiber in junk food. Therein lies the problem. Americans should be eating more beans, vegetables, fruits, whole grains—how are we doing on that? Well, 96% of Americans don’t eat the minimum recommended daily amount of beans, 96% don’t eat the measly minimum for greens. 99% don’t get enough whole grains. Look at these numbers. Nearly the entire U.S. population fails to eat enough whole plant foods. And, it’s not getting any better; a “lack of progress [that’s] disappointing.”
Even semi-vegetarians, though, make the minimum for fiber. And those eating completely plant-based diets triple the average American intake. Now, when closing the fiber gap, you’ll want to do it gradually, no more than about five extra grams of fiber a day each week, until you can work your way up.
But it’s worth it. “Plant-derived diets tend to contribute significantly less fat, saturated fat, cholesterol, and [foodborne pathogens], while at the same time offering more fiber, folate, vitamin C, and phytochemicals…all essential factors for disease prevention, and optimal health and well-being.”
And, the more whole plant foods, the better. If you compare the nutritional quality of “vegan [vs.] vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diets, traditional healthy diet-indexing systems, like compliance with the dietary guidelines, consistently indicate the most plant-based diet as “the most healthy one.”
Please consider volunteering to help out on the site.
- J Y Wick. Diverticular disease: Eat your fiber! Consult Pharm 2012 27(9):613 – 618.
- P A Dyett, J Sabaté, E Haddad, S Rajaram, D Shavlik. Vegan lifestyle behaviors: An exploration of congruence with health-related beliefs and assessed health indices. Appetite 2013 67:119 – 124.
- N S Rizzo, K Jaceldo-Siegl, J Sabate, G E Fraser. Nutrient profiles of vegetarian and nonvegetarian dietary patterns. J Acad Nutr Diet 2013 113(12):1610 – 1619.
- A Moshfegh, J Goldman, L Cleveland. What we eat in America, NHANES 2001-2002: Usual nutrient intakes from food compared to dietary reference intakes. US Department of Agriculture, Agricultural Research Service 2005.
- V L Fulgoni. Current protein intake in America: Analysis of the National Health and Nutrition Examination Survey, 2003--2004. Am J Clin Nutr 2008 87(5):1554S - 1557S.
- A Dilzer, J M Jones, M E Latulippe. The Family of Dietary Fibers: Dietary Variety for Maximum Health Benefit. Nutrition Today 2013 48(3):108 – 118.
- P Clarys, T Deliens, I Huybrechts, P Deriemaeker, B Vanaelst, W De Keyzer, M Hebbelinck, P Mullie. Comparison of nutritional quality of the vegan, vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diet. Nutrients 2014 6(3):1318 – 1332.
- J M Jones. Dietary fiber future directions: Integrating new definitions and findings to inform nutrition research and communication. Adv Nutr 2013 4(1):8 – 15.
- R Chutkan, G Fahey, W L Wright, J McRorie. Viscous versus nonviscous soluble fiber supplements: Mechanisms and evidence for fiber-specific health benefits. J Am Acad Nurse Pract 2012 24(8):476 – 487.
- S M Krebs-Smith, P M Guenther, A F Subar, S I Kirkpatrick, K W Dodd. Americans do not meet federal dietary recommendations. J Nutr 2010 140(10):1832 – 1838.
- D E King, A G Mainous III, C A Lambourne. Trends in dietary fiber intake in the United States, 1999-2008. J Acad Nutr Diet 2012 112(5):642 – 648.
- Food and Nutrition Board. Dietary reference intakes: proposed definition of fiber. A report of the panel on the definition of dietary fiber and the standing committee on the scientific evaluation of dietary reference intakes. Institute of Medicine. 2001. National Academy Press: Washington, DC.
- animal fat
- animal protein
- beans
- blood pressure
- calories
- cancer
- cardiovascular disease
- cholesterol
- dairy
- diabetes
- dietary guidelines
- eggs
- fat
- fiber
- fish
- flexitarians
- folate
- foodborne illness
- fruit
- grains
- heart disease
- high blood pressure
- hypertension
- junk food
- meat
- metabolic syndrome
- obesity
- phytonutrients
- plant protein
- Plant-Based Diets
- prediabetes
- protein
- saturated fat
- standard American diet
- vegans
- vegetables
- vegetarians
- vitamin C
- weight loss
Below is an approximation of this video’s audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video.
The largest study in history of those eating plant-based diets recently compared the nutrient profiles of about 30,000 non-vegetarians to 20,000 vegetarians, and about 5,000 vegans, flexitarians, and no meat except fish-eaters, allowing us to finally put to rest the perennial question, “Do vegetarians get enough protein?” The average requirement is 42 grams of protein a day. Non-vegetarians get way more than they need, and so does everyone else. On average, vegetarians and vegans get 70% more protein than they need every day.
Surprising that there’s so much fuss about protein in this country when less than 3% of adults don’t make the cut—presumably folks on extreme calorie-restricted diets who just aren’t eating enough food, period. But 97% of Americans get enough protein.
There is a nutrient, though, for which 97% of Americans are deficient. Now, that’s a problem nutrient. That’s something we really have to work on. Less than 3% of Americans get even the recommended minimum adequate intake of fiber. So, the question isn’t “Where do you get your protein?” but “Where do you get your fiber?” We only get about 15 grams a day. The minimum daily requirement is 31.5, so we get less than half the minimum. If you break it down by age and gender, after studying the diets of 12,761 Americans, the percentage of men between ages 14 and 50 getting the minimum adequate intake? Zero.
“This deficit is stunning in that dietary fiber has been [protectively] associated…with the risk of diabetes, metabolic syndrome, cardiovascular disease…, obesity, and various cancers as well as…high cholesterol, blood pressure, and blood [sugars]. Therefore, it is not surprising that fiber is [now] listed as a nutrient of concern in the…Dietary Guidelines…” Protein is not.
“One problem is that most people have no idea what’s in their food; more than half of Americans think steak is a significant fiber source.”
By definition, fiber is only found in plants. There is no fiber in meat, dairy, or eggs, and little or no fiber in junk food. Therein lies the problem. Americans should be eating more beans, vegetables, fruits, whole grains—how are we doing on that? Well, 96% of Americans don’t eat the minimum recommended daily amount of beans, 96% don’t eat the measly minimum for greens. 99% don’t get enough whole grains. Look at these numbers. Nearly the entire U.S. population fails to eat enough whole plant foods. And, it’s not getting any better; a “lack of progress [that’s] disappointing.”
Even semi-vegetarians, though, make the minimum for fiber. And those eating completely plant-based diets triple the average American intake. Now, when closing the fiber gap, you’ll want to do it gradually, no more than about five extra grams of fiber a day each week, until you can work your way up.
But it’s worth it. “Plant-derived diets tend to contribute significantly less fat, saturated fat, cholesterol, and [foodborne pathogens], while at the same time offering more fiber, folate, vitamin C, and phytochemicals…all essential factors for disease prevention, and optimal health and well-being.”
And, the more whole plant foods, the better. If you compare the nutritional quality of “vegan [vs.] vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diets, traditional healthy diet-indexing systems, like compliance with the dietary guidelines, consistently indicate the most plant-based diet as “the most healthy one.”
Please consider volunteering to help out on the site.
- J Y Wick. Diverticular disease: Eat your fiber! Consult Pharm 2012 27(9):613 – 618.
- P A Dyett, J Sabaté, E Haddad, S Rajaram, D Shavlik. Vegan lifestyle behaviors: An exploration of congruence with health-related beliefs and assessed health indices. Appetite 2013 67:119 – 124.
- N S Rizzo, K Jaceldo-Siegl, J Sabate, G E Fraser. Nutrient profiles of vegetarian and nonvegetarian dietary patterns. J Acad Nutr Diet 2013 113(12):1610 – 1619.
- A Moshfegh, J Goldman, L Cleveland. What we eat in America, NHANES 2001-2002: Usual nutrient intakes from food compared to dietary reference intakes. US Department of Agriculture, Agricultural Research Service 2005.
- V L Fulgoni. Current protein intake in America: Analysis of the National Health and Nutrition Examination Survey, 2003--2004. Am J Clin Nutr 2008 87(5):1554S - 1557S.
- A Dilzer, J M Jones, M E Latulippe. The Family of Dietary Fibers: Dietary Variety for Maximum Health Benefit. Nutrition Today 2013 48(3):108 – 118.
- P Clarys, T Deliens, I Huybrechts, P Deriemaeker, B Vanaelst, W De Keyzer, M Hebbelinck, P Mullie. Comparison of nutritional quality of the vegan, vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diet. Nutrients 2014 6(3):1318 – 1332.
- J M Jones. Dietary fiber future directions: Integrating new definitions and findings to inform nutrition research and communication. Adv Nutr 2013 4(1):8 – 15.
- R Chutkan, G Fahey, W L Wright, J McRorie. Viscous versus nonviscous soluble fiber supplements: Mechanisms and evidence for fiber-specific health benefits. J Am Acad Nurse Pract 2012 24(8):476 – 487.
- S M Krebs-Smith, P M Guenther, A F Subar, S I Kirkpatrick, K W Dodd. Americans do not meet federal dietary recommendations. J Nutr 2010 140(10):1832 – 1838.
- D E King, A G Mainous III, C A Lambourne. Trends in dietary fiber intake in the United States, 1999-2008. J Acad Nutr Diet 2012 112(5):642 – 648.
- Food and Nutrition Board. Dietary reference intakes: proposed definition of fiber. A report of the panel on the definition of dietary fiber and the standing committee on the scientific evaluation of dietary reference intakes. Institute of Medicine. 2001. National Academy Press: Washington, DC.
- animal fat
- animal protein
- beans
- blood pressure
- calories
- cancer
- cardiovascular disease
- cholesterol
- dairy
- diabetes
- dietary guidelines
- eggs
- fat
- fiber
- fish
- flexitarians
- folate
- foodborne illness
- fruit
- grains
- heart disease
- high blood pressure
- hypertension
- junk food
- meat
- metabolic syndrome
- obesity
- phytonutrients
- plant protein
- Plant-Based Diets
- prediabetes
- protein
- saturated fat
- standard American diet
- vegans
- vegetables
- vegetarians
- vitamin C
- weight loss
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Title
Do Vegetarians Get Enough Protein?
LicenseCreative Commons Attribution-NonCommercial 4.0 International (CC BY-NC 4.0)
Content URLDoctor's Note
The only nutrient Americans may be more deficient in than fiber is potassium. See 98% of American Diets Potassium-Deficient. For more on how S.A.D. the Standard American Diet is, see Nation’s Diet in Crisis.
Americans eating meat-free diets average higher intakes of nearly every nutrient. See my video Nutrient-Dense Approach to Weight Management.
Isn’t animal protein higher quality protein, though? See my videos:
- Higher Quality May Mean Higher Risk
- Starving Cancer with Methionine Restriction
- Caloric Restriction vs. Animal Protein Restriction
For more on protein, see: Plant Protein Preferable and Prostate Cancer Survival: The A/V Ratio.
And for a few on fiber:
- Dr. Burkitt’s F-Word Diet
- How Fiber Lowers Cholesterol
- Beans & the Second-Meal Effect
- Fiber vs. Breast Cancer
Since this video originally came out, I’ve got more videos on protein:
- The Protein Combining Myth
- The Great Protein Fiasco
- Animal Protein Compared to Cigarette Smoking
- The Effect of Animal Protein on Stress Hormones, Testosterone, and Pregnancy
And fiber:
- How Many Bowel Movements Should You Have Every Day?
- Should You Sit, Squat, or Lean During a Bowel Movement?
- Treating Ulcerative Colitis with Diet
- The Five to One Fiber Rule
- Is the Fiber Theory Wrong?
- Paleopoo: What We Can Learn from Fossilized Feces
- Resistant Starch and Colon Cancer
- Getting Starch to Take the Path of Most Resistance
- Best Foods to Reduce Stroke Risk
- How to Lower Lead Levels with Diet: Thiamine, Fiber, Iron, Fat, Fasting?
- Is Fiber an Effective Anti-Inflammatory?
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