Complete Proteins in a Vegan Diet: A Comprehensive Guide
Introduction:
Embracing veganism offers a plethora of health benefits, but questions surrounding protein—specifically complete proteins—often emerge. What are complete proteins, and how can those on a plant-based diet ensure they’re receiving adequate amounts?
Contents:
- What are complete proteins?
- Plant-based sources of complete proteins.
- Incomplete proteins and their combination.
- Benefits of a balanced protein intake in a vegan diet.
- Common misconceptions about vegan protein sources.
Complete Proteins Defined: Living tissues have twenty standard amino acids, essential and nonessential. Complete proteins contain all nine essential amino acids our bodies require. These amino acids are termed ‘essential’ because our bodies cannot produce them; thus, they must be obtained from our diets.
Science Speaks – Vegan Diet and Muscle Health: According to a review by Nichele S, Phillips SM, and Boaventura BCB in “Applied Physiology, Nutrition, and Metabolism” (2022), plant-based food patterns can effectively stimulate muscle protein synthesis and support muscle mass in humans. It’s evidence that, with the right food choices, a vegan diet can support muscular health1.
Plant-based Sources of Complete Proteins: There are a few plant-based foods that are complete proteins, meaning they contain all nine essential amino acids that the body cannot produce on its own. These foods include:
- Soybeans and soy products: Soybeans are a complete protein on their own, and so are many soy products, such as tofu, tempeh, and edamame.
- Quinoa: Quinoa is a grain that is also a complete protein.
- Buckwheat: Buckwheat is another grain that is a complete protein.
- Hemp seeds: Hemp seeds are a good source of protein, and they are also a complete protein.
- Spirulina: Spirulina is a type of blue-green algae that is a good source of protein, and it is also a complete protein.
- Chia Seeds: Chia seeds are a complete protein. One tablespoon (28 grams) of chia seeds contains about 4 grams of protein. This is a significant amount of protein for a small serving size.
Combinations that make Complete Proteins: Other plant-based foods are not complete proteins on their own, but they can be combined to create a complete protein. For example, beans and rice are not complete proteins on their own, but when they are eaten together, they provide all nine essential amino acids.
Here are some examples of plant-based food combinations that create a complete protein:
- Beans and rice
- Lentils and rice
- Lentils and Barley
- Peanut butter and whole-wheat bread
- Hummus and pita bread or whole wheat bread
- Tofu and brown rice
- Chickpeas and quinoa
- Lentils and barley
Benefits of a Balanced Protein Intake: Regularly including protein-rich foods in your diet promotes muscle health, enhances immune function, and provides numerous other health advantages. Protein plays a crucial role in muscle repair, growth, immune system support, and other vital bodily processes.
It is not necessary to eat all nine essential amino acids at every meal. As long as you consume a variety of protein-rich foods throughout the day, you will be sure to get all of the essential amino acids that your body needs.
If you are following a vegan or vegetarian diet, it is important to make sure that you are consuming a variety of plant-based protein sources to get all of the essential amino acids that your body needs. You may also consider taking an amino acid supplement.
Here are some tips for getting enough essential amino acids:
- Eat a variety of protein-rich foods throughout the day.
- Make sure to include a variety of legumes, nuts, and seeds in your diet.
- Consider taking an amino acid supplement, especially if you are not getting enough essential amino acids from your diet.
Benefits of a Balanced Protein Intake: Consistently incorporating these foods into your diet ensures muscle maintenance, optimal immune function, and various other health benefits.
Some common misconceptions about plant based protein:
- Vegans can’t get enough protein. This is perhaps the most common misconception about vegan diets. However, there are many plant-based foods that are high in protein, including beans, lentils, tofu, tempeh, quinoa, nuts, and seeds. By eating a variety of plant-based foods, vegans can easily meet their protein needs.
- Vegan protein is not as high quality as animal protein. Vegan protein is just as high quality as animal protein. In fact, some plant-based proteins, such as soy protein, are even more digestible than animal proteins.
- Vegans need to eat special protein supplements. While protein supplements can be a convenient way to boost protein intake, they are not necessary for vegans to get enough protein. Vegans can get all the protein they need from a variety of plant-based foods.
- Vegans need to eat more protein than non-vegans. This is not the case. Vegans and non-vegans have the same protein needs. The amount of protein that a person needs depends on a number of factors, including age, activity level, and muscle mass.
Conclusion: A vegan diet can provide all the essential proteins one needs. With a bit of planning and knowledge, vegans can thrive and build strong, healthy bodies. If you are concerned about your intake of essential amino acids, talk to your doctor or a registered dietitian. They can help you determine how much essential amino acids you need and how to get enough from your diet.
References:
- Nichele S, Phillips SM, Boaventura BCB. Plant-based food patterns to stimulate muscle protein synthesis and support muscle mass in humans: a narrative review. Appl Physiol Nutr Metab. 2022 Jul 1;47(7):700-710. doi: 10.1139/apnm-2021-0806. Epub 2022 May 4. PMID: 35508011.↩