Can We Please Talk About the Protein Obsession?
I get it. I really do. Someone – your uncle, your coworker, the random person at the gym – asks the question. The question. “Where do you get your protein?” And suddenly you’re spiraling. Are you getting enough? Should you be tracking? Do you need a powder? A supplement? A calculator?
From one person who has spent way too many hours reading nutrition research (and having been on the receiving end of that question umpteen million times) to another: you’re probably fine. And more protein is not the answer.
Protein is essential. But excess protein doesn’t improve health outcomes – and most of us in Western countries are already eating plenty.¹
The noise around protein has gotten so loud that it’s genuinely hard to separate fact from marketing. So let’s slow down and look at what the science actually says.
What You Actually Need (It’s Less Than You Think)
Protein needs are based on your body weight – not your gender, not your fitness identity, not the claims on a the latest protein bar wrapper.
The Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight per day² – which works out to roughly:
- Most adult women: 46–56 grams per day
- Most adult men: 56–70 grams per day
And here’s the part people skip over: those numbers already include a safety margin. They’re designed to be sufficient for maintaining muscle mass, immune function, and overall health – regardless of whether your protein comes from plants or animals.
A cup of lentils has about 18 grams. A serving of tofu has around 20. Throw in some oats at breakfast and some chickpeas at lunch, and you’re well on your way without ever opening a jug of protein powder.
Life Stages, Real Talk
Needs do shift at certain points in life:
Kids and teens need more protein relative to body weight as they grow – but this is easily covered with whole plant foods like beans, lentils, whole grains, nuts, seeds, and soy products.³
Pregnancy and breastfeeding do increase needs modestly – roughly an additional 10–25 grams per day. Well-planned plant-based diets have been shown to support healthy pregnancies and lactation.⁴
Older adults may benefit from slightly higher intake to help preserve muscle mass, especially when paired with resistance training and adequate overall calories.⁵
Athletes and highly active folks can aim for 1.2–1.6 g/kg depending on training intensity. Research confirms plant-based diets can absolutely meet these needs when total calorie intake is sufficient.⁶
The common thread? Context matters. But panic-buying protein powder doesn’t generally factor into the solution.
Let’s Put the “Incomplete Protein” Myth to Rest
This one still makes the rounds, and it’s frustrating. The idea that plant proteins are “incomplete” is outdated. The human body maintains an amino acid pool and draws from it throughout the day – which means that eating a variety of plant foods over time gives you all the essential amino acids you need, without meticulously combining every meal.²
This is the official position of major nutrition organizations around the world. You don’t need to eat rice and beans together at every sitting.
“But what about The China Study?” – Yes, let’s talk about it.
Dr. T. Colin Campbell’s long-term research analyzing dietary patterns across rural China found that populations eating lower total protein – primarily from plant sources – had lower rates of heart disease, lower cancer incidence, and better metabolic health.⁷
Higher animal protein intake was associated with increased chronic disease risk, even at amounts commonly consumed in Western diets. The takeaway isn’t to fear protein. It’s to recognize that more isn’t automatically protective – and that the source matters.
Where Does Plant Protein Come From? (Everywhere, Honestly)
Protein is distributed throughout whole plant foods far more generously than most people realize: beans, lentils, chickpeas, tofu, tempeh, edamame, oats, quinoa, nuts, seeds – even vegetables contribute more than you’d expect.
When you’re meeting your calorie needs with a varied, whole-food diet, protein adequacy rarely becomes a real concern. The body is remarkably good at this when you give it decent ingredients.
Why This Matters to Us at Electric Beets
I started Electric Beets because I believe that eating well shouldn’t require a degree in nutrition or a pantry full of supplements. Real life is busy. Decisions get made quickly. And the food industry has done a very effective job of making us feel like we’re always one protein shake away from optimal health.
That’s not what we’re about – we wanted to bring it back to the basics, because it is, just that simple. Our plant-based food is built around whole, recognizable ingredients that happen to provide meaningful protein – not because we’re chasing a number, but because that’s what good food does. And we label everything transparently, so you can see exactly what’s in your meal and why.
Our breakfast burrito, for example, has 28 grams of protein – not because we engineered it to hit a target, but because real ingredients like sweet potatoes, spinach, tofu, our house-made sunflower cheese and whole grain tortilla naturally add up.
You don’t need more protein. You need better information – and better food.
The Bottom Line
Most people already get enough protein. Plant-based diets meet protein needs across all stages of life. More protein is not inherently better – quality, variety, and overall dietary pattern are what move the needle. And you deserve food that’s transparent about what it actually contains.
Protein matters. But clarity, balance, and eating food you can actually trust? That matters more.
Like I said at the beginning, the goal is to make life simpler. Did you know our line-up has house-made proteins (e.g. sunrise tofu, maple-kissed tofu, tofu nuggets, beet burgers, mushroom sausage and tempeh) that you can add into whatever you’re whipping up at home?
References
1. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.
2. Academy of Nutrition and Dietetics. Position on Vegetarian Diets.
3. World Health Organization. Protein and Amino Acid Requirements in Human Nutrition.
4. American College of Obstetricians and Gynecologists. Nutrition During Pregnancy.
5. Bauer et al. Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People.
6. Thomas, Erdman, Burke. Position of the Academy of Nutrition and Dietetics: Nutrition and Athletic Performance.
7. Campbell, T.C., Campbell, T.M. The China Study.
