You might be consuming an excessive amount of protein

This article has been extracted from Meat/Less, a Vox’s newsletter series that aims to help people easily integrate more plant-based foods into their diets. It will provide challenges, recipes, and insights over five weeks to assist you in incorporating less meat into your eating habits. Sign up here!
Americans seem to have a peculiar fixation with protein. They consume about twice the recommended amount by the federal government, and 60% of US adults are striving to increase their protein intake even further. However, this fixation may have negative health repercussions. Overconsumption of protein, particularly from cholesterol-heavy animal-based foods, has been linked to an elevated risk of cancer and heart disease.
This issue isn’t limited to only those following high-protein, keto, paleo, or low-carb diets, which collectively make up more than a fifth of Americans. It’s a widespread problem, especially among men. A small, informal study in the UK found that some men who want to reduce their meat consumption feel embarrassed to order vegetarian meals among male friends.
Overconsumption of protein also has severe environmental consequences as meat and dairy production accounts for over one-fifth of greenhouse gas emissions.
Globally, most people exceed protein consumption recommendations, but Americans and Canadians take it to another level. Despite consuming more protein than any other region, Americans and Canadians consume the least amount of plant-based protein, turning to animal meat, dairy, and eggs instead.
This explains why one of the first questions people ask when they learn someone is vegetarian, or just reducing their meat intake, is “Where do you get your protein?” However, there are numerous plant-based foods rich in protein, such as beans, tofu, tempeh, lentils, peanut butter, plant-based “meat” products, nuts, and soy milk.
Unless you’re heavily focused on bodybuilding, you probably don’t need to worry about whether you’re getting enough protein while attempting to reduce meat consumption or transition to a vegetarian lifestyle.
“On a vegetarian or vegan diet, you can get enough protein if you eat an adequate number of calories from a variety of whole foods,” says Nancy Geib, a registered dietitian at the Cleveland Clinic’s Center for Diabetes and Nutrition. Additionally, if you are looking to build a lot of muscle, it’s entirely feasible to compete at the highest level of strength sports as a vegetarian or vegan. For instance, in 2016, Kendrick Farris — who is vegan — was the only American to compete in men’s weightlifting at the Rio Olympics.
However, one nutrient that the average American doesn’t consume nearly enough of is fiber, and eating more plant-based foods is a surefire way to change that.
The fiber gap, explained
A 2021 study found that only 7 percent of Americans obtain enough fiber, a nutritional issue known as the “fiber gap.” Fiber is crucial as it slows the absorption of glucose, thereby stabilizing blood sugar levels, and also reduces cholesterol and inflammation, as stated by former Vox senior health correspondent Julia Belluz.
A diet rich in fiber is associated with a reduced risk of heart disease, stroke, high cholesterol, hypertension, certain cancers, and more. Moreover, it can also improve your gut health and regularity. Luckily, the most fiber-rich foods are plants, including beans, avocados, berries, whole grains, broccoli, potatoes, nuts, and dried fruit.
There are numerous health benefits to be gained from a plant-based diet. According to the American Dietetic Association, well-planned vegan diets are healthy, nutritionally adequate, and can aid in the prevention and treatment of certain diseases. However, it’s essential to note that it won’t cure cancer, give you flawless skin, or make you feel amazing all the time, as suggested by some of the more extreme corners of the vegan community.
Health and nutrition are sensitive subjects, as there is a plethora of pseudoscience out there. You can be an unhealthy vegan or flexitarian, a healthy omnivore, or somewhere in between. If you have any queries about what’s best for you, it’s advisable to consult your doctor or a registered dietitian.
What aspiring vegans should know about B12, iron, and more
According to a 2015 report from Faunalytics, an animal advocacy research organization, 26 percent of vegetarians and vegans abandoned their diets because they felt it wasn’t good for their health. However, the primary issues cited, such as not obtaining enough protein or iron, could have been addressed with some basic nutritional advice.
The most crucial nutrient for vegans to pay attention to is vitamin B12, as it’s predominantly found in animal foods. Vitamin B12 is essential for central nervous system development and function, healthy red blood cell formation, and DNA synthesis. Ignoring it can lead to short- and long-term health problems for vegetarians and vegans, although healthy meat reducers under 60 years old need not worry about it.
However, it’s simple and inexpensive to obtain adequate B12 (the recommended daily amount for adults is 2.4 micrograms) by taking vitamin B12 in various forms, such as pills, lozenges, or oral sprays, which are available at your local pharmacy or grocery store, and by consuming B12-fortified foods whenever possible (e.g., most breakfast cereals, nutritional yeast, and plant-based milks).
Another critical nutrient is iron. While some may believe it’s challenging to get enough iron on a less- or no-meat diet since meat and other animal products are rich in iron, many plant-based foods are also high in iron. For example, half a cup of cooked lentils contains nearly twice as much iron as 4 ounces of beef, and vegans and vegetarians usually consume more iron than omnivores, according to registered dietitian Ginny Messina.
The caveat is that iron from plant-based foods — known as non-heme iron — is not as easily absorbed in the body as iron from animal sources. Due to this, vegetarians should consume almost twice as much iron as the recommended daily amount, which varies from 8 to 27 milligrams, depending on age, sex, and whether you’re pregnant or lactating.
Similar to obtaining enough protein, this is manageable as iron is found in many commonly eaten plant-based foods, including beans, lentils, soy products, nuts, seeds, squashes, dark leafy greens, oats, dried fruit, and quinoa. For more practical, evidence-based nutritional advice, I recommend Messina’s “vegan nutrition primers.”

Today’s challenge: Boost your fiber intake
Now that you’re aware of the fiber gap, try to close it by incorporating a few fiber-rich foods into your diet this week. Also, be sure to share this story with anyone who inquires about how to obtain enough protein on a reduced-meat diet.

Author: OpenAI