When someone is searching for the best plant-based protein sources, it indicates their move towards a vegetarian or vegan lifestyle. This interest in adopting lifestyle of vegan is typically motivated by negative effects of meat consumption on both human health and the environment.

Understanding protein sources in a plant-based diet is crucial because not all plant-based foods provide Complete proteins. Some plant foods may be deficient in certain essential amino acids, necessitating the need to combine different foods to ensure a balanced intake of all necessary amino acids.

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What Are Protiens and Amino Acids ?

When we talk about our need for protein, it’s important to know that we don’t directly get proteins from food. Instead, we get amino acids from the food we eat.  These amino acids combine together to form different types of proteins that are essential for the important functions of our bodies.

Also Read : Plant-Based Diet for Mood and Well-being

Out of the approximately 300 different amino acids found in nature, only 20 are used to form proteins. Among these amino acids, nine are termed essential amino acids, which must be obtained from protein-rich foods because our bodies lack the ability to produce them internally. Conversely, the remaining 11 amino acids are categorized as non-essential amino acids, as human body can synthesize them autonomously.

Best Plant-Based Protein Sources

Plant-based proteins have many health benefits but often lack some essential amino acids found in animal proteins. To get all the essential amino acids needed for health, it’s important to eat a variety of plant-based foods. (1)

Some plants like quinoa and tempeh provide all nine essential amino acids, making them great choices. However, most plant proteins don’t have all the essential amino acids adequatly unless combined carefully, let’s explore.

Lentils

Lentils, known for their high protein and fiber content, are versatile legumes available in various types and colors. They contain approximately 25% protein, with a one-cup serving providing about 17.9 grams of protein and 230 calories from carbohydrates, given this data by Healthline. This makes lentils a great choice for adding plant-based protein to a variety of dishes like soups, stews, and salads.

Chickpeas

Certainly, garbanzo beans, also called chickpeas, have a significant presence in Middle Eastern cuisine, where they outshine all other legumes in terms of consumption, as reported by the University of Arizona.. These legumes are renowned for their versatility and are particularly notable for their protein content, supplying approximately 8 grams of protein in just half a cup when cooked, as per food data.

They are a valuable addition to plant-based diets, versatile in various dishes. Chickpeas are particularly famous for hummus, a delightful spread created by blending them with garlic, lemon juice, olive oil, and tahini, a sesame paste.

Peanut Butter

Peanut butter is a widely enjoyed and nutritious option, renowned for its protein content, as highlighted by Medical News Today. Personally, I find the chocolate-flavored variety particularly delightful when paired with bananas for dipping. A 2-tbsp serving of peanut butter typically contains approximately 8 grams of protein which is about 16 percent of your daily protein needs.

Check Out : Is peanut butter good for health

If you’re interested in a DIY approach, crafting peanut butter at home is straightforward; simply roast peanuts and grind them to achieve a medium-consistency blend. But it is not complete with all essential amino acid, must choose it’s complementary foods to ensure you get complete protein.

Seitan

Seitan, originating in ancient China over 2,000 years ago, was developed by Buddhist monks as a plant-based protein alternative. It’s primarily made from wheat protein, known as gluten, obtained by washing wheat flour and water dough to remove starch and bran. This results in an elastic gluten mass, which is then cut into pieces and cooked.

Seitan boasts an impressive 24g of protein per 100g, earning its place among the best plant-based protein sources. Although it lacks one essential amino acids, named as lysine, it complements well with protein-rich foods like lentils, beans, tofu, tempeh, nuts, and seeds, which either contain lysine or complete protein as mentioned at vegansfirst. Some vegan companies use seitan in their mock meat (Plant-based meat) products, which are convenient but may contain high levels of salt and preservatives. Be sure to review the ingredients before purchasing.

Plant-Based Protein Complementation

But these above foods are categorized as incomplete protein sources due to their potential lower quantities of at least one essential amino acid, notably when one amino acid, like lysine in rice, is deficient compared to the other eight amino acids it contains.

This inadequacy in essential amino acids can potentially lead to malnutrition especially in individuals who primarily rely on cereals like rice for their protein intake. When a protein lacks essential amino acids, its usability by the body diminishes until this deficiency is resolved through the consumption of another food source.

In such cases, Vegans can effectively meet their protein needs without animal products by skillfully combining diverse plant-based foods to create a complete protein intake. This includes incorporating high-lysine plant-based foods like lentils and beans into individual’s daily diet, and combining them with rice, which can help compensate for the lower lysine content.

Additionally, rice can complement lentils and beans by providing methionine, which is relatively lower in lentils. This approach of complementing plant food ensures a well-rounded and balanced vegan protein intake, promoting overall nutrition. This process of combining two incomplete proteins to provide all nine essential amino acids is known as creating a “complementary protein.”

Following this strategy of complementing plant-based foods aligns with advice from experts like Dr. Dana Ellis Hunnes, author of “Recipe For Survival.” Dr. Hunnes emphasizes the importance of diversifying the intake of plant-based proteins, highlighting that all plant products contain a range of essential amino acids. Since every food has slightly different amino acids, incorporating more variety into one’s diet results in a better array of amino acids.

Previously, it was believed that vegetarians and vegans needed complete proteins in every meal, often achieved through single foods or food combinations. But new research, as explained by Stephanie Macneill at No Meat Athlete, reveals that our bodies can create complete proteins if we get all the essential amino acids over the course of the day, without needing each meal to be a complete protein source.

The liver plays a vital role in this process by maintaining a pool of amino acids over a period of time and releasing them as necessary to complement those obtained from your daily food intake. This knowledge simplifies dietary choices for vegetarians and vegans, giving them the freedom to have a more diverse and flexible approach to fulfilling their protein requirements.

Complete Plant-based Protein Source

Although some plant-based foods contain all nine essential amino acids, making them one sources of complete protein, here are a few examples provided below:

Quinoa

Quinoa, known as “the mother grain” by the Inca, has a rich history and remains a popular “superfood” today. Its popularity surged in 2014 due to being gluten-free, aligning with the gluten-free trend, and its protein content, appealing to the rise in the vegan trend, according to Abbey, a blogger at Abbey’s Kitchen.

Despite being often associated with cereal grains, quinoa is a versatile pseudocereals, technically a seed, like buckwheat and amaranth. It shares culinary uses and nutritional qualities with true grains, making it a valuable ingredient. Vegans should incorporate quinoa into their diet as a Best Plant-Based Protein Sources since it provides a complete source of plant protein, offering 8 grams per cup of cooked quinoa, along with 5 grams of fiber.

Amaranth

Amaranth, a versatile ancient plant from South America, has a rich history of serving as a dietary mainstay during fasting and recuperation from illness in India. frequently considered a pseudocereal, is renowned for its remarkably high protein content, offering a superb alternative to conventional cereal grains due to its complete protein profile (1).

Amaranth, despite not being classified as a true grain, shares similarities with traditional grains like wheat or oats in terms of its nutritional profile and culinary versatility. In India, it holds the name ‘Ramdana,’ linked to the Hindu deity Ram, elevating it to divine status.

Despite its nutritional value comparable to quinoa, amaranth is often overlooked by consumers. Some consider it the “next quinoa,” but Kelly Toups, The Whole Grains Council’s Program Director, points out that its smaller, creamier texture might limit its versatility compared to quinoa. Dr. Rob Myers, an amaranth expert, highlights its drought tolerance and speculates that quinoa’s popularity may be due to its historically preferred lighter color.

buckwheat

Have you heard of any cereal tea? It might surprise you to learn that buckwheat tea is popular in countries like China, Japan, and Korea, although it’s not as well-known in the US, where some believe that buckwheat is primarily a product for the economically disadvantaged.

As modern diets increasingly lead to nutritional deficiencies, more people are turning to ancient grains with a proven history of health benefits. One such example is buckwheat, often confused with wheat due to its name, is actually a pseudocereal like quinoa and amaranth. Its high starch content makes it a staple food in some countries like Russia, similar to cereals.

If you encounter any digestion issues, I highly recommend trying the vegan buckwheat salad from Tasty Simple Vegan, thanks to the fiber-rich buckwheat and other nutritious salad ingredients. This salad not only boasts delicious flavors but is also enriched with the complete protein of buckwheat, containing all nine essential amino acids making it one of the best plant-based protein sources with 13% of quality protein.

Additionally, Dassana has shared an Indian buckwheat recipe called ‘kuttu khichdi,’ similar to sabudana khichdi, making it an easy addition to your vegan lifestyle while fulfilling daily protein requirements.

Tofu

Tofu, a complete protein source from plant-based soybeans, is a dietary staple for vegetarians and vegans. Tofu, a complete protein source from plant-based soybeans, is a dietary staple for vegetarians and vegans. It’s made by coagulating soy milk into white cubicle blocks. While making soy milk at home can be challenging, you can simplify the process with our recommended nut milk maker, especially if you regularly use plant-based milk.

Consuming tofu four times a week can reduce heart disease risk by 22%, as demonstrated in a study. A half cup of tofu provides over 10 grams of protein, meeting 20% of your daily calcium needs. The Guardian suggests avoiding meat and dairy due to their environmental impact and using tofu as a more eco-friendly substitute.

Tempeh and Edamame

Tempeh, edamame, and tofu all stem from soybeans and serve as best plant-based protein sources, boasting all essential amino acids. Unlike tofu, tempeh doesn’t require soybean milk extraction; instead, it’s crafted by soaking and cooking soybeans, which are then pressed into a firm block and fermented. This process gives tempeh a unique texture and flavor compared to tofu. Moreover, due to the fermentation process, tempeh has the potential to as probiotic.

Tempeh, a traditional Indonesian fermented soybean food, has been enjoyed for over 300 years due to its distinctive nutty flavor. It’s a popular choice among vegans and vegetarians because of its nutrient-rich profile, offering about twice the plant-based protein per serving compared to tofu.

Edamame, the green soybean pods, may not have been on your radar until recently, but they have gained popularity as an best Plant-Based Protein Source. Adding edamame to your diet can address the concern of low protein content in many plant foods, as it provides all essential amino acids in abundance.

Boost your protein intake by 9 grams by adding half a cup of edamame to your diet. Enjoy them by eating the beans from the pods or cooking them with herbs and spices, similar to how Indians enjoy boiled green peas.

Nutritional yeast

Nutritional yeast  is a popular food product in vegan cooking. It belongs to the yeast species Saccharomyces cerevisiae, the same used in bread and beer making. However, it’s inactivated and grown for culinary use, providing a savoryi flavor as a seasoning or cooking ingredient.

Nutritional yeast is nearly complete in terms of protein but lacks a bit of methionine. This deficiency can be overlooked because nutritional yeast is typically not consumed too much to fill our gut, must be including some plant-based food, from where methionine can be filled easily to make complete amino profile.

Mycoprotein

Mycoprotein, also called Quorn, is derived from the fungus Fusarium venenatum. It’s high in essential amino acids, making it a great plant-based alternative to chicken. Both the FDA and the UK’s Food Standards Agency have deemed it safe for consumption. Having Mycoprotein can reduce cholesterol and suppress your appetite for your next meal, potentially leading to smaller food intake afterward.

Chia seeds

Despite their small size and affiliation with the mint family, chia seeds held a special status as a superfood in Aztec culture and played a role in their religious ceremonies. These tiny seeds are nutritionally rich, with just one tablespoon containing 2 grams of complete protein, comprising 20% of their composition as said in Vegan Food and Living. 

These versatile seeds have numerous culinary applications, with chia pudding being a popular choice. I personally enjoy chia pudding made with coconut water and banana, which creates an excellent plant-based combination. Interestingly, chia seeds can also serve as an egg substitute in vegan baking, further showcasing their adaptability in plant-based recipes.

I do also enjoy chia with lemon water in the early morning and For breakfast, I use chia seeds to make a delightful chocolate spread for my bread. Thanks to their high fiber content, chia seeds promote good digestion and regular bowel movements, as suggested by health experts as per the health site.

Considering the above information, the simplest way to attain complete plant-based protein is to incorporate soy-based products or quinoa into your daily diet.

Complementary proteins: Combining plant-based foods to make complete protein

To ensure a nutritionally balanced daily protein intake in plant-based diets, individuals should focus on combining multiple protein sources throughout the day rather than relying on a single source. This practice of using complementary proteins is essential for providing all nine essential amino acids necessary for our health. By adopting this strategic approach, individuals on plant-based diets can consistently meet their protein needs with a continuous and well-rounded supply of essential amino acids.

Lentils and Complementary Foods

Rrelying only on lentils for protein is not sufficient for daily protein since they belong to the legume family, which lacks one essential amino acid called methionine as indicated by amino acid analysis conducted by Aminoco.

Furthermore, due to the limited digestibility of methionine in lentils, with only about 40% absorption due to their low initial content, it’s advisable to pair lentils with grains like rice and wheat. This combination is a popular choice for protein supplementation, as seen in dishes like the Indian dal with rice. It effectively compensates for the methionine deficiency, resulting in a more comprehensive amino acid profile in a vegan diet and contributing to overall nutritional balance.

Recipes that are lentils and their complementary foods

Check out: Easy vegan soup Barley lentil soup recipe by VeganGyan Team.

Lentl soup with barley from Shannon, founder of Yup, it’s Vegan! check out 

Lentil soup recipe shared by Nico Pallotta, which can be enjoyed with bread. Check out

Chickpeas and Complementary Foods

When you search online for “Best Plant-Based Protein Sources,” you’ll often come across recommendations for chickpeas as a valuable source of vegan-friendly, plant-based protein. However, a common question arises: Do chickpeas contain all nine essential amino acids?

Chickpeas, similar to lentils, lack one of the nine essential amino acids, specifically methionine, as they both belong to the same legume family. However, you can still obtain all essential amino acids by incorporating a variety of plant-based foods rich in methionine, like barley, Brazil nuts, and pili nuts, into your diet.

Research suggests that they offer several benefits. These benefits include improved gut health, increased longevity, and a reduced risk of diabetes and heart disease.

Recipes that are Chickpea and their complementary foods

Katie Trant shared Wild Rice Salad which features chickpeas, check out

hummus and pita bread from No Meat Fast Feet

Nicole shared farro bowl with chickpeas, check out

chickpea and pearl barley stew from Paris at vegancocotte, check out 

Vegan Minestrone Soup with chickpeas by Alissa, Check out

Peanut Butter Complementary Foods

Peanut butter, though protein-rich, lacks sufficient methionine due to its legume family classification. To ensure a balanced protein intake, combine it with methionine-rich foods like rice, wheat, oats, and spinach. A peanut butter sandwich on whole grain bread forms a complete protein source. This strategic pairing maximizes the nutritional benefits of peanuts for a well-rounded diet.

Recipes that are Peanut Butter and their complementary foods

You can enjoy pita bread with peanut butter and banana or mashed avocado as recipe by No Meat Fast Feet.

Thai Peanut Chopped Spinach Salad by Alyssa can have complete protein at one meal.

Peanuts and broccoli salad by Zeel Patel, and eat it over brown rice.