Daniel Fast Protein: Are You Getting Enough Protein?
We love our protein! When it comes to packaged foods, you’ll see protein added into shakes, bars, cereals, granola, and even water. Protein is an essential macronutrient necessary for a healthy, optimally functioning body, but you can still get plenty of protein on a Daniel Fast or vegan diet.
You may be concerned that you might not get enough protein on Daniel Fast because you’ll be abstaining from all meat, seafood, and animal products, such as dairy and eggs, as well as packaged foods that may be supplemented with protein.
Where else can you get protein if you aren’t eating meat?
Well, never fear! As long as you include a variety of high-protein plant foods in your Daniel Fast meal plan, you’ll consume all the amino acids your body needs to function and flourish.
Read on to learn more and find some great protein sources.
How Much Protein Do You Really Need?
The Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram body weight or 0.36 grams per pound body weight. This breaks down to:
150 pounds x 0.36 = 54 grams protein
200 pounds x 0.36 = 72 grams protein
This is the standard recommendation for a sedentary adult. According to professional health recommendations, adults over 50 increase their protein intake to 1.0 grams per kilogram of body weight. In addition, endurance and strength athletes may need to increase their protein intake to 0.5-0.8 grams per pound of body weight (ACSM).
Here’s how much protein you would need per day based on 0.5-0.8 grams per pound of body weight.
150 pounds = 75-120 grams of protein per day
200 pounds = 100-160 grams of protein per day
Women who are pregnant and anyone with special health conditions should also be sure to follow their doctor’s advice when it comes to protein intake. Numerous scenarios exist where people need more than the bare minimum RDA for protein.
Another way to look at consuming adequate protein is to follow the USDA recommendation to consume 5½ ounces of protein rich foods a day when consuming a 2,000 calorie diet. An ounce protein equivalent for plant-based foods includes:
2 tablespoons of nut butter = 2 oz equivalent
½ cup beans = 2 oz equivalent
2 tablespoons of nuts = 2 oz equivalent
You can see that eating these three foods will meet the daily recommendation for plant-based protein sources. However, counting your protein grams is a more precise way to ensure you get adequate protein.
Why Do We Need Protein?
Protein is an essential building block in our bodies. Every cell in our body contains protein, including muscle tissue. Protein is needed for optimal cell function, growth, tissue repair, muscle building, and development.
Protein molecules are made up of amino acids. There are 20 amino acids which are categorized as essential (9 of the 20) and nonessential (11 of the 20).
Essential Amino Acids = cannot be produced by the body; must be consumed in food
Nonessential Amino Acids = can be produced by the body
Complete proteins contain all of the essential amino acids, and are found in meat products, eggs, dairy, and whole sources of soy.
Although plant foods (with the exception of soy) don’t contain complete proteins, eating a range of plant-based foods will keep you healthy and well-supplied.
You may have heard that you must eat complementary protein sources, such as beans and rice, in the same meal for your body to assimilate a complete protein from vegetable sources. While this can be a helpful practice, it’s not required as long you consume a variety of plant-based foods daily.
With a well-balanced overall diet, your body will be able get all the amino acids you need for health. As we talk about in more detail below, you want to ensure you eat from various food groups each day, including:
Whole grains: wheat, corn, oat, rice, barley
Pseudocereals: amaranth, buckwheat, quinoa, chia sees
Legumes: peas, beans, chickpeas, lentils
Oil seeds: hemp seed, flax seed, sesame seed
Nuts and nut butters: almond, cashew, peanuts, walnuts
Fruits and vegetables
What are Some Common Misconceptions About Protein?
Protein is commonly marketed as the solution to weight loss and muscle gain. But as you’ve seen above, we don’t need as much protein in our diet as some people might think. Others may have some of the following assumptions or questions about protein.
Aren’t animal products the best source of protein?
Animal proteins, such as those found in lean meats, fish, eggs, and dairy products, provide a complete amino acid profile, making them particularly beneficial for muscle repair, growth, and overall tissue health.
Animal protein is also a significant source of essential nutrients like vitamin B12, iron, zinc, and omega-3 fatty acids, which play crucial roles in brain function, immune support, and optimal cellular health.
When consumed in moderation and as part of a balanced diet, animal proteins can contribute to a diverse nutrient intake and support overall health and well-being.
But these foods aren’t the only good source of protein.
Plants are also a great protein source.
On the other hand, plant-based protein sources deserve recognition for their exceptional nutritional profile and their positive impact on our health.
Plant proteins, found in legumes, tofu, tempeh, quinoa, nuts, seeds, and many other plant-based foods, are not only rich in protein but also offer an abundance of fiber, antioxidants, vitamins, and minerals.
Plant-based proteins have been linked to a reduced risk of chronic diseases like heart disease, diabetes, and certain cancers, thanks to their lower saturated fat content and cholesterol-free nature. They also provide essential nutrients like vitamin C, folate, potassium, and phytochemicals, contributing to a strengthened immune system, improved digestion, and enhanced overall vitality. Incorporating various plant-based protein sources into your diet can provide health benefits while promoting environmental sustainability and animal welfare.
Below, we’ll share some of the best sources for plant-based protein, but
Isn’t protein necessary to feel full?
Many factors are at play regarding satiety or fullness (a major one being hormones).
Eating lots of protein is not the only way to feel full. In fact, one of the best ways to fill your stomach is to focus on foods that are high in fiber. While fiber is mostly absent in animal-based products, plants are full of healthy soluble and insoluble fiber that will help you feel full! These plant-based foods have more bulk with fewer calories, plus lots of vitamins, minerals, and nutrients.
In addition, we can sometimes mistake thirst for hunger, so be sure you’re drinking plenty of water while on the Daniel Fast.
Here’s another question that often pops up when talking about nutrition and feeling satisfied: Is protein the sole superstar responsible for keeping our tummies happy and full?
Protein indeed plays a crucial role in satiety, as it takes longer to digest than carbs or fats, helping to keep us feeling fuller for longer. It's like the mighty superhero of the food world, flexing its muscles to keep those hunger pangs at bay.
But here's the deal: Protein isn’t the only key to feeling full; it's a team effort, and other key factors contribute to that delightful sense of satisfaction. Here are some big ones.
Dietary Fiber
Fiber, found abundantly in fruits, vegetables, whole grains, legumes, and nuts, adds bulk to our meals without adding too many calories. It's a gentle friend that slows down digestion, making us feel pleasantly full and satisfied – and has other positive health outcomes. So, if you're rocking a plant-based diet, you're already on the right track to increase fiber and gut health!
Water
Water is another MVP in the "feeling full" team. H2O is essential for hydration, but it also takes up space in our stomachs, making us feel more satisfied.
Sip on plenty of refreshing water throughout the day, and you'll notice how it can help keep hunger at bay. Plus, staying hydrated has a whole bunch of other benefits, like boosting your energy levels and supporting your overall well-being.
Food Volume
Now, let's talk about volume. No, not the volume on your TV, but the volume of your food! Picture this: You have a bowl of delicious, colorful veggies and a tiny piece of cheese. Which do you think will make you feel fuller? That's right, the veggies!
Foods with high water content and low-calorie density, like fruits and vegetables, take up more space in our stomachs for fewer calories. And on a Daniel diet, you naturally load up your plate with those vibrant plant-based goodies. They can work wonder in helping you feel satisfied and content.
Mindful Eating
Last, let's not forget about the power of mindful eating. When we slow down, savor each bite, and truly enjoy our meals, our brain has a chance to catch up with our stomachs.
It takes around 20 minutes for our brains to register that we're full, so taking the time to chew slowly and savor each mouthful can prevent overeating and leave us feeling satisfied with smaller portions.
Doesn’t protein help you lose weight?
If you eat too much protein in the form of too many calories, you will actually GAIN weight. If your body has excess protein, it will be broken down and stored as fat. Don’t mistakenly think protein “burns fat” or passes through your system!
Excess protein also puts you at a higher risk of kidney stones. Experts recommend not consuming more than 2 grams of protein per kilogram of body weight in a day.
Best Plant Sources of Protein
Time to get practical. Below is a list of some of the highest plant-based sources of protein. Along with the typical beans and legumes, remember that remember that protein is also found in small amounts in a variety of fruits and vegetables such as:
1 cup winter squash = 3.5 grams protein
1 cup Brussels sprouts = 4 grams protein
1 kiwifruit = 2 grams protein
Save the graphic below on Pinterest:
Beans & Legumes
1 cup cooked lentils = 16g
1 cup beans = 12-15g
(black, kidney, chickpeas)
1 cup shelled edamame = 20g
1 cup green peas = 8g
Whole Grains
1 cup cooked quinoa = 8g
1 cup cooked wild rice = 7g
1 cup cooked millet = 6g
1 cup cooked couscous = 6g
1 cup cooked oatmeal = 4g
Nuts & Seeds
1/4 cup peanuts = 8g
2 TBS nut butters = 7g
1 oz pumpkin seeds = 7g
1 oz almonds = 6g
1 oz chia seeds = 5g
Vegetables
1 cup spinach = 5g
1 cup asparagus = 5g
1 baked potato with skin = 4g
1 cup Brussels sprouts = 4g
1 cup broccoli = 2g
In Conclusion
You can put those protein concerns to rest and embrace the bountiful world of plant-based goodness. While protein is undoubtedly important, especially during the Daniel Fast, it's reassuring to know that we can meet our protein needs and so much more with a well-rounded plant-based diet.
We can nourish our bodies by incorporating various protein-rich plant foods such as legumes, tofu, tempeh, quinoa, and nuts while enjoying a wide range of flavors and textures.
And let's not forget the power of combining protein sources with fiber, water, volume, and mindful eating to ensure we feel satisfied and content throughout our Daniel Fast journey.
So, my friends, let's embrace this adventure, explore new culinary horizons, and nourish ourselves with nature's incredible abundance. Bon appétit and happy Daniel Fasting!