Deep Dive into Plant Based Protein (and debunking some myths along the way)
I had a great time speaking with Brenda Davis and Vesanto Melina. They are fabulous dietitians who are very well known in the nutrition field. They took me on a deep dive into the world of protein. We discussed a number of topics such as plant-based vs animal proteins, protein needs for children/seniors/athletes, and we knocked over a few myths along the way. All this info is in their new book, “Plant Powered Protein“, and well worth picking up.
Big 3 Episode Takeaways
- You can easily get enough protein from plant-based sources without the negative health consequences of animal products.
- There are key differences in protein needs for children, seniors and high-performance athletes.
- Tofu and soy products have long been thought to increase the risk of breast cancer. Turns out this is false and soy actually provides a level of protection.
Topics Discussed
- 0:40 – Introducing Brenda & Vesanto
- 2:41 – What is protein and why is it important?
- 6:35 – Essential amino acids
- 8:13 – Animal vs plant sources of proteins
- 13:14 – Disease reduction with plant based protein
- 17:49 – Plant fiber impact on the absorption of protein
- 19:26 – Getting enough plant based protein
- 22:18 – How much protein do I need?
- 24:23 – Example meals to get enough protein
- 31:20 – Fear of tofu and soy
- 37:22 – Simple way for kids to get protein
- 42:05 – Protein intake for athletes
- 53:54 – Do medium chain triglycerides (MCT) improve endurance or support weight loss?
- 57:38 – Protein needs for seniors
- 1:03:34 – Thoughts on plant-based “meat” products
- 1:08:57 – How vegans are close to the Paleolithic Diet
About Brenda and Vesanto:
VESANTO MELINA, MS, RD
Vesanto Melina is an internationally known nutrition consultant and speaker, academic instructor, registered dietitian, and writer. She was the recipient of the prestigious Ryley-Jeffs Memorial Award in 2016, the highest recognition that the Board of Dietitians of Canada can bestow on a member. Vesanto, with co-author Brenda Davis, RD, has written nine classics on plant-based nutrition. Becoming Vegan: Comprehensive Edition (2014) and Becoming Vegan: Express Edition (2013 are classics that were referred to by the American Library Association as “the go-to books” on plant-based nutrition. Their latest books are Plant Powered Protein (2023) and The Kick Diabetes Cookbook (2018). Vesanto has taught at the University of British Columbia and at Seattle’s Bastyr University. Her nutrition books have been used as college texts and as the foundation of continuing education courses. She is lead author of the Academy of Nutrition and Dietetics latest Position Paper on Vegetarian Diets. As a speaker she has given presentations in 10 countries to dietetic organizations, health professionals, and vegetarian societies. She is a regular consultant for the Government of British Columbia and does private consultations. Vesanto in Vancouver, British Columbia, Canada. More information can be found at https://nutrispeak.com
BRENDA DAVIS, RD
Brenda Davis is one of the world’s leading plant-based pioneers and an internationally acclaimed speaker. She is widely regarded as a rock star of plant-based nutrition and VegNews referred to her as “The Godmother” of vegan dietitians.
As a prolific nutrition and health writer, Brenda has authored/co-authored 13 books with nearly a million copies in print in 15 languages. Her most recent works include Plant-Powered Protein (Melina, Davis, and Davis, 2022), Nourish: The Definitive Plant-based Nutrition Guide for Families (Shah and Davis, 2020), Kick Diabetes Essentials (Davis, 2019), The Kick Diabetes Cookbook (Davis and Melina, 2018), Becoming Vegan: Comprehensive Edition (Davis and Melina, 2014) and Becoming Vegan: Express Edition (Davis and Melina, 2013). Nourish won gold in the 2020 Nautilus Book Awards and was also a Canada Book Award winner. Becoming Vegan: Comprehensive Edition won a 2014 REAL Best of 2014 Book Award and Becoming Vegan: Express Edition won the Canada Book Award and was a finalist and received honorable mention in the Foreward Book of the Year Award. Becoming Vegan: Comprehensive and Express Editions have also received a star rating by the American Library Association as the “go-to books” on plant-based nutrition.
Brenda has been a featured speaker at medical, nutrition, and dietetic conferences in over 20 countries on 5 continents. With colleague, Dr. John Kelly (founding president of the American College of Lifestyle Medicine), she was the lead dietitian in a diabetes lifestyle medicine trial in the Marshall Islands, and a lifestyle intervention demonstration project for the medical community in Lithuania.
Brenda has co-authored numerous professional and lay articles. She is a past chair of the Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association. Brenda has been promoting plant-based diets since making the transition herself in 1989. Her personal and professional life goals are one in the same – to make this world a more sustainable, more health supportive, and kinder place. Brenda’s work focuses on ensuring that everyone who wishes to be plant-based can succeed brilliantly. In 2007, Brenda Davis was inducted into the Vegetarian Hall of Fame, and she was the 2022 recipient of the Plantrician Project’s Luminary Award. Brenda lives in Calgary Alberta with her husband, Paul, and has two grown children and 3 grandchildren.
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