The exact amount of protein we should eat can be a controversial topic. Everyone agrees that protein is an important macronutrient, but there are other variables to consider. When it comes to calculating how much protein you really need, you’ll need to factor in specifics like how much you weigh, how much exercise you do, and what kind of diet best encourages your unique body to thrive.

At Sari Foods, we believe in a whole food, plant-based diet that’s also naturally high in nutrients, including protein. This healthy way of eating focuses on fruits, vegetables, whole grains, and legumes, while reducing (or eliminating) meat (including chicken and fish), dairy products, and eggs—as well as processed and highly refined foods like bleached flour and refined sugar. If you’re new to this way of eating, rest assured that there are lots of whole food sources of plant protein available...you just have to know where to look.

Why Do We Need Protein?

Protein and amino acids function like the building blocks of the body. Your body uses the protein you eat to make enzymes, hormones, and neurotransmitters. Protein is also an important constituent of bones, muscles, cartilage, skin, and blood. It’s particularly vital for growing children, pregnant women, sporty types, and anyone recovering from an illness or injury.

Protein digests more slowly than carbohydrates, releasing energy into your bloodstream gradually, and keeping you fuller for longer periods. This helps keep you from running out of steam while maintaining all of your bodily systems.

How Much Protein Do I Need?

The Dietary Reference Intake (DRI) recommends 0.36 grams of protein per pound of  body weight, which translates to about 56 grams of protein daily for the average sedentary man and 46 grams daily for the average sedentary woman. But individual protein requirements vary widely, so it’s important to factor in how much exercise you’re getting and how you’re feeling.  

Your body may be craving additional protein if you’re:

• Feeling tired and lacking energy
• Not recovering well after exercise and experiencing achy joints and muscles
• Feeling hungry again two hours after eating
• Having frequent mood swings
• Craving sugar and caffeine  
• Experiencing issues with hair, skin, and nails

The good news is, there are plenty of ways to get additional protein from wholesome plant foods  Some delicious sources include seeds, nuts, beans, legumes, oatmeal, potatoes, edamame, quinoa, and peas. One of our favorite ways to add a burst of protein to any meal is Sari Foods Organic Spirulina, which is actually 65% protein. Grown organically in a clean environment and under carefully regulated growing conditions, it’s easy to add to meals by simply mixing into smoothies, yogurt, or savory dishes. Our simple green smoothie is an easy way to get started!

Sari Foods Non-Fortified Nutritional Yeast is another surefire way to up the plant-based protein in your diet. Around 50% protein, it’s a complete protein containing all 18 amino acids. Nutritional yeast tastes great on pretty much anything, added to a smoothie (try Sari Foods Plant-Based Protein Powerhouse Smoothie) or sprinkled on popcorn in our Simply Nooch Popcorn recipe.

Enjoying these two superfoods regularly does more than just increase your protein intake—you’ll also be getting several other key nutrients, one of the perks of embracing a whole food based diet!

Peace, love, and plant based protein from the Sari Foods family.