For the Vegetarian with Soul   Veganism and the Issue of Protein  Can the vegan (strict vegetarian) diet provide protein adequate for sound human health? This question continues to be asked despite the fact that a  "yes" answer was given some three decades ago in a study reported by Hardinge and Stare. The question stays with us largely because animal  products (meat, milk, cheese, and eggs) have been promoted (usually by the industries that produce and sell them) as the best source of protein. This dietary assumption is wrong and can even be harmful, as a quick study of the facts about vegetable protein and nutrition shows.  The Importance of Protein  Protein is essential to human health. In fact, our bodies--hair, muscles, fingernails, and so on--are made up mostly of protein.  How Much Protein?  Non-animal foods can easily provide us with the necessary protein. Vegans should not worry about getting enough protein; if you eat a reasonably varied diet and ingest sufficient calories, you will undoubtedly get enough protein.  Eating too much protein can result in osteoporosis and kidney stones. Meat and dairy products raise the acid level in human blood, causing calcium to be excreted from the bones to restore the body's natural pH balance. This calcium depletion results in osteoporosis, or weakening of the bones. The excreted calcium ends up in the kidneys, where it often forms painful stones. Kidney disease is far more common in meat-eaters than in vegans, and excessive protein consumption has also been linked to cancer of the colon, breast, prostate, and pancreas. By replacing animal protein with vegetable protein, you can improve your health while enjoying a wide variety of delicious foods.  Protein Sources  While just about every vegetarian food contains some protein, the soybean deserves special mention, for it contains all eight essential amino acids and surpasses all other food plants in the amount of protein it can deliver to the human system. In this regard it is nearly equal to meat. The human body uses about 70 percent of the protein found in meat and 60 to 65 percent of that found in soybeans. The many different and delicious soy products (tempeh, soy "hot dogs," "burgers," "ice cream," and tofu) available in health and grocery stores suggest that the soybean, in its many forms, can accommodate a wide range of tastes.  Other rich sources of non-animal protein include legumes, nuts, seeds, food yeasts and freshwater algae. Although food yeasts ("nutritional yeast" and "brewer's yeast") do not lend themselves to forming the center of one's diet, they are extremely nutritious additions to most menus (in soups, gravies, breads, casseroles, and dips). Most yeasts are 50 percent protein (while most meats are only 25 percent).  Freshwater algae contains a phenomenal percentage of protein. One type is the deep green spirulina, a food that is 70 percent protein. It is available in tablets, powders, and even candy bars.                 Percentage of Calories from Protein                 LEGUMES                  Soybean sprouts 54%                  Soybean curd (tofu) 43%                  Soybeans 35%                  Lentils  29%                  Split peas 28%                  Kidney beans 26%                  Navy beans 26%                  Lima beans26%                  Garbanzo beans 23%                 VEGETABLES                 Spinach 49%                 Watercress 46%                  Kale 45%                  Broccoli 45%                  Brussels sprouts 44%                  Turnip greens 43%                  Cauliflower 40%                  Mustard greens 39%                  Mushrooms 38%                  Lettuce 34%                  Green peas 30%                  Zucchini 28%                  Cucumbers 24%                  Green pepper 22%                  Artichokes 22%                  Cabbage 22%                  Eggplant 21%                  Tomatoes 18%                  Onions 16%                  Beets 15%                  Potatoes 11%                  Yams 8%                 GRAINS                 Wheat germ 31%                  Rye 20%                  Wheat 17%                  Wild rice 16%                  Buckwheat 15%                  Oatmeal 15%                  Millet 15%                  Barley 12%                  Brown rice 11%                 FRUITS                  Lemons 16%                  Honeydew melon 10%                  Cantaloupe 9%                  Strawberry 8%                  Orange 8%                  Grape 8%                  Watermelon 8%                  Tangerine 7%                  Papaya 6%                  Peach 6%                  Pear 5%                  Banana 5%                  Grapefruit 5%                  Pineapple 3%                  Apple 1%                 NUTS AND SEEDS                  Pumpkin 21%                  seeds 18%                  Peanuts 17%                  Sunflower seeds 13%                  Walnuts, black 12%                 Sesame seeds12%                  Almonds 12%                  Cashews 12%                  Filberts 8%  As the above chart demonstrates, protein deficiency need not be a concern for vegans. If we ate nothing but wheat, oatmeal, or potatoes, we would easily have more than enough protein. Eating nothing but cabbage would provide more than twice as much protein as anyone would need!  Of course, an actual vegan would never want to be limited to just one food. The vegan diet can (and should) be full of a wide variety of delicious foods.  *The above information was taken from PETA.com