The biggest protein MYTH you probably believe!
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- Опубліковано 9 лют 2025
- The BIGGEST myth about plant-based protein is that they don't contain a complete amino acid profile and that people who follow a vegan or vegetarian diet need to be practice careful protein combining in order to meet their protein needs. In this video I discuss why this is a myth and why its not something that you ever need to worry about.
I'm Natalie Fox and I am a Registered Dietitian specializing in ADHD and binge eating. It is my mission to empower people to heal their relationships with food, movement, and their bodies and to provide inspiration and tools to forge a kinder and more joyful path towards health and happiness.
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WHERE TO CONNECT WITH ME:
Tiktok: / natalie.fox.rd
Website: nataliefoxrd.com
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DISCLAIMER:
The information in this video is for education and entertainment purposes only. Always speak to a health care provider about your unique health needs. Please use this video as educational, not as unique recommendations.
Okay. I struggle a LOT with restrictive eating. A LOT. I have perfectionist tendencies with food and if I'm already struggling to eat, the stress of not eating "correctly" can lead to me just not eating. I've held the "complete protein" standard so high and it's prevented me from being able to eat so many times.
This is so incredibly helpful.
Oats and pasta are almost always something I can eat. thank you. So much.
I am so so so happy that this was helpful!! ❤️❤️
Recently found your channel. It's a gem. 💚
very good to know this.
I'll just say that it's important to mix rice into your beans, becuase it absorbs the broth really well ;P
i am not a dietitian, but it only took me 2 seconds to realize, just eat more of the food to meet the needs. its shocking to see the academy of nutrition and dietetic publish something without a proper review.
The 80s were the Wild West of nutrition and diets 😂
very interesting! would love a video on whether eating more protein equals more muscle when you don't do resistance training. I was under the impression that eating more protein is useless unless you lift weights
I’ll put it on the list!
Thank you so much for putting together this really clear & simple to understand video ❤ I now have a really easy way to blow people's minds when they ask me "but aren't you worried about protein?!"
Glad it was helpful!
Appreciate this video....
Many so called big influencers still believe plant protein is weak compare to animal protein...
Btw would really appreciate if u disclosed the serving size of Beans, quinoa, tofu u compared to amino profiles
It’s definitely not utilised in the body at the same rate as animal protein. Animal protein is great for you. This lady says she a dietitian, but looks like a couch potato
oh lol, my high school home ec teacher taught us this and was VERY stern about it
Very interesting, thank you!
You’re welcome!
great video!!
Thank you!!
Very interesting. I learned this as well at high school and at university!
How about iron absorption vs. green tea/coffee and non-heme iron absorption with vitamin C?
The non-heme iron with vitamin C is definitely a thing. It makes a big difference. There is some conflicting data on the tea vs iron piece - in isolation studies do show that it makes a difference, but the distinction is less clear when they test the impact of tea when you have iron as a part of a whole meal. I’d say if you struggle with low iron it’s maybe not a bad idea to have them separately, but if you don’t then it’s probably not something to bother with.
@@nataliefoxRD Nice! Thanks a lot. I've been trying to not drink green tea right after lunch (I usually have a big portion of legumes with vegetables for lunch) because I was a bit worried about the iron. So good to know I might not have to bother too much
i’ve been obsessed with healthy eating for over a decade and literally never heard of this.. ever lol
Must just be some US bullshit then 😂 most of us learned this in high school health class and again in college if you took any sort of nutrition class.
I really like your channel because you’re trustworthy and not faddist.
I have a question. Does adding sardines or any other small omega 3 rich fish benefit in any way a WFPB diet? If you think so, how often? I heard twice a week. How about with eggs? And if so, how often? Maybe one a day?
You are asking a vegan if you should add animals to plant based diet. I'm not her but the answer is no lol.
@ She is science based like Gil from Nutrition Made Simple, another channel really trustworthy that advocates a mostly veg diet (even though he’s vegan most of the time) but he says some animals foods are indeed beneficial, so I trust she will give an honest answer not “vegan religion” type answer.
It depends on preference. Typically recommendations for fish are 2 servings a week. But as you mentioned, the reason to include fish is simply for the omega 3 content - omega 3s are indeed beneficial and linked with good health outcomes and you could decide to include fish for that reason. But fish aren’t the only way to do it. You could do flax/chia/hemp/walnuts (though there are limitations to that approach which I will definitely do a video on) or you could do an algae-based DHA/EPA supplement. The advantage of doing these other options is that the supplements or nuts don’t come with the same heavy metal or plastic contamination concerns that certain fatty fish or fish oil supplements can have. They are also more sustainable environmentally and would be the most compassionate choice if ethics factor into your decision-making. I don’t know of any specific health benefits that are unique to eggs compared to other foods.
@@nataliefoxRD Thank you! I look forward to that video.
Due to the limitation that can be in eating seeds, it seems to me that it’s still worth eating that type of fish (small, low mercury, high omega) if one isn’t vegan, I don’t think there’s virtually any nutritional negatives of eating them, but positives. There’s more negatives elsewhere to worry about.
How about choline that so many talk about in eggs yolks? Is that something we need? Would that be beneficial? Honest question: will my meal of rice, beans and salad become more nutritious if I add an egg vs if I don’t? My logic says yes. Appreciate an honest answer. How about if I add 2 eggs vs only one?
I’m not a vegan, but my religion does encourage to cut down on meat, and that solely is my reason to watch vegetarian videos.
Depens.
In my opinion:
When the cells want to creat a certain peptide/protein molecule structur it can only build as many as it has all the needed materials to do it.
Example:
There are most of the mateirals to build 10 houses, but only enough glaswindows for 5 houses. So only 5houses can be constructed.
thats certainly true, which is why you’d see an effect if you were deficient in something…. but that wouldn’t be at play here so long as you get enough protein generally speaking. you’d get enough.
What if only 3 houses are needed? It wouldn't matter if there were only enough glass windows for 5 houses. ;)
This makes sense, as from an evolutionary point of view it would be unwise for the body to waste amino acids.
Just discovered your channel and I'm enjoying it. You're a more sensible version of Abbey Sharpe and without the product sponsorships.
Thanks so much!
THANK YOU. Just another way of people perpetuating anti-veg propaganda. As soon as I see an author/influencer/whoever repeat this b.s., I say to myself, AH! He's full of shit! and I never listen to them again.
apologies for being inappropriate ! but I love you ! and you are awesome for making this video
Aww thanks so much!
I had a teacher that had the same negative attitude. Actually a couple of them. One of my instructors sounded shocked that vegans somehow make it work with getting enough protein 🙄
Omg same! I had a professor literally ask me in front of the whole class how I even manage to function or engage in any type of exercise. It’s willful ignorance.
@ since I’m going for my Masters now if I have any teachers say that stuff I’m going to send them this video. I appreciate you making this.
I love having these things demystified...all this min maxing nutrition gets so exhausting and it's validating to realize some of it's based on bad science. You've brought up calorie counting/ minimum calories in a few videos and I'm wondering if you'll ever do a video elaborating on that? I was unfortunately raised in a calorie counting household, and now in my 30's, I'm finding the habit very hard to break- and I'm worried it's entirely ruined my metabolism :/
I can! I’ll add it to the list!
@@nataliefoxRD I'll look forward to it!
Bioavailability of the protein is a real thing tho. The animal protein is much more bioavailable than plant based
bruh everyone under the age of 30 knows this
You’d be surprised!
Your room looks so cozy and lively 😍
I am jealous
Oh thank you!
Let's assume according to my body weight and minimum Lysine requirement
I require 2500 mg ..
But if I consume 6000 mg ..Will that be an issue??
Moving the goal post a little, what about exercise performance and muscle building? Afaik, you have to have "high quality" protein sources for optimal outcomes
Awesome videos. Glad there is sound Vegan videos on youtube.
That is not the reason I eat beans and rice. The reason I eat is because i like beans and rice,
The best reason!