These days you don’t actually have to be vegan to be interested in more of a plant-based diet but sometimes misinformation or maybe not knowing up-to-date information can get in way of a healthful diet. A study of people in Australia cited that the main benefits associated with plant-based diets were a decreased intake of saturated fat (79% agreement), increased fibre intake (76%), and disease prevention (70%). The main barrier to following a plant-based diet though was a lack of information.
So let’s talk about protein in plants...
Protein is made up of building blocks called amino acids. Although there are hundreds of amino acids, only 20 are needed to make all of the proteins found in your body. These are split into nine essential amino acids which your body cannot make, which you must get from your diet, and non-essential amino acids which your body can typically make from the 9 essential amino acids consumed.
In the past, there has been concern that vegetarians and vegans cannot get enough protein in their diet. Plant proteins had to be ‘paired’ to make a complete protein in each meal. Rice and beans together for example gain all 9 essential amino acids. However, research has shown that they can receive more-than-enough protein and amino acids during the day. This diet though has to offer an abundance of plant-based sources to make sure bases are covered.
However, it has now come to light that both animal- and plant-based foods contain all 9 essential amino acids. The difference lies in the amounts of them they offer. For instance, meat, fish, eggs, and dairy contain high levels of all nine essential amino acids. On the other hand, plants tend to contain low amounts of at least one or two essential amino acids.
However, there are some plant proteins that can be considered complete proteins. These are soy, quinoa, amaranth, buckwheat, and nutritional yeast, as well as hemp and chia seeds. These protein sources offer good amounts of all nine essential amino acids and can be considered ‘complete’ sources of plant protein.
Grains and rice are too low in amino-acid lysine to be considered a complete source. However, if you get enough variation in your diet and eat lentils or beans, which are higher in lysine, during the day, you can be sure to obtain all nine essential amino acids.
The benefits of a plant-based diet are well-documented in the literature. Plant-based diets have been linked to lower rates of chronic diseases such as cancer, improved heart health, lowered blood pressure and age-related cognitive health. Those suffering from arthritis have also reported reduced pain.
Best Sources of Plant Protein
Seitan
Made from gluten, it is also known as wheat meat or wheat gluten and is one of the richest protein sources containing about 25 grams of protein per 100 grams. Seitan is a good source of selenium and contains small amounts of iron, calcium, and phosphorus. It is a popular choice, as when cooked it looks like meat and has a similar texture.
Soybeans
Soybeans are now considered a whole source of protein as they provide your body with all the essential amino acids it needs. Soybeans make Tofu and tempeh, and edamame is immature soybeans. These soy-based proteins contain 12-20 grams of protein per 100g serving. They also comprise many other vitamins and minerals. Choose organic soy if you are concerned about GMOs as most soy is genetically engineered in the US.
There was once a concern that soy was linked to cancer, especially breast cancer but current data does not support this. The research actually shows that soy in moderation can be protective against cancer.
Lentils
Lentils are a great and cost-effective source of protein with 198g of protein per 198. They are also a good source of fibre, packed with antioxidants and are rich in folate, manganese, and iron. Versatile with cooking they can be added to curries, soups and stews.
Nutritional Yeast
Many vegans and vegetarians will credit Nutritional Yeast as an important source of B12, which is correct. As B12 is mostly found in animal products it is important for those following a plant-based diet to supplement. It is popular because it can be added as a savoury topping and is also used to create a cheesy flavour in dishes that would normally include cheese. It provides 8g of protein per 16 grams of nutritional yeast and is also counted as a complete protein.
Beans
Beans like lentils are an important source for vegans as they can be added to many different kinds of foods and are budget-friendly. There are also many different kinds of beans such as kidney, black and pinto with chickpeas (garbanzo beans) also being included in this bean party.
Most types of beans contain about 15 grams of protein per cooked 170 grams. They are also great at stabilising blood sugar levels being a slow-release carbohydrate and are packed full of iron, folate, phosphorus, potassium and manganese.
Amaranth & Quinoa
Amaranth and quinoa are technically considered pseudocereals as they don’t grow from grasses so are gluten-free. They offer 8–9 grams of protein per 185 grams and are complete sources of protein. If you are gluten-free they should be a staple in your diet as they are excellent sources of complex carbs, fibre, iron, manganese, phosphorus, and magnesium.
Nuts & Seeds
Nuts and seeds are excellent sources of protein and should not be shunned because they are high in fat as they are high in those good fats you hear nutritionists bang on about. Great to add to breakfast they are high in of fibre, iron, calcium, magnesium, selenium, phosphorus, vitamin E, and some B vitamins. When choosing nut butter be careful to choose ones that have no added sugar, excess salt or palm oil.
Don’t forget the veggies
You can also gain protein from vegetables such as broccoli, spinach, asparagus, artichokes, potatoes and sweet potatoes.
We have really only skimmed the surface of healthy plant-based protein, however, if your diet is diverse and based on whole foods you can be sure to hit the right mark with your protein intake.
Research
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5827298/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748761/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6746966/ https://pubmed.ncbi.nlm.nih.gov/26853923/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6855948/ https://www.tandfonline.com/doi/abs/10.1081/CNV-120023773 https://fdc.nal.usda.gov/fdc-app.html#/food-details/1991802/nutrients https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893534/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/ https://www.nature.com/articles/1602387 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/
