Bodybuilders and athletes often prioritize protein to build muscle using shakes and high-protein diets. However, protein is important for everyone, not just for them—it’s essential for overall health for all individuals.
We study and research about plant-based protein and it’s sources only when we wants to go vegan or already following veganism, Going vegan means only consuming plant-based food while ignoring animal foods like egg, fish, meat and milk.
If you are following vegan lifestyle you must have been asked about your protein sources because they believe that plants lack sufficient protein. However, the reality is quite the opposite, Vegans have a wealth of protein-rich choices available to them.
Plants like legumes, tofu, nuts, and whole grains do contain protein, and some even provide complete proteins. These sources effectively debunk the misconception that vegans struggle to meet their protein requirements.
While it is common to hear this question, it is important to remember that some people genuinely seek to understand rather than challenge the merits of a plant-based diet.
While protein tends to be the main focus of concern when discussing supplements for vegans, it is important to note that other nutrients, such as Vitamin B12, hold greater significance in maintaining a balanced vegan diet.
So, to address the question “Where do you get your Plant-Based Protein?” you can read the chapter of protein from the bookThe Plant Based Athlete
Plant-Based Protein and it’s myth
Proteins are essential macronutrients for our body because proteins serve as fundamental components supporting virtually every aspect of bodily function, from head to toe.
It might be surprising to learn that there are over 10,000 different proteins within the body, each fulfilling specific functions that are essential for various bodily processes.
Collagen, keratin, and elastin are examples of these proteins, which play critical roles in maintaining the health and structure of skin, bones, tendons, ligaments, hair, and nails.
Many non-vegans believe that plants lack protein, possibly because they are unfamiliar with amino acids and how they contribute to protein formation.
Proteins are composed of different amino acids combining together, making amino acids the fundamental “building blocks of proteins.” While hundreds of different amino acids exist in nature, only 20 specific amino acids are commonly used in protein synthesis within the human body.
These 20 amino acids are essential for building the wide variety of proteins in our bodies. Each protein has specific functions determined by its unique sequence of amino acids chosen from this set of 20.
Our bodies require all 20 amino acids to synthesize proteins internally. If even one of these amino acids is missing, protein synthesis becomes impossible.
However, we don’t need to worry about all of them because our body naturally produces 11 out of the 20 amino acids. The remaining 9 (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine), known as essential amino acids, must be obtained from food since they are not synthesized internally.
The misconception of not having protein in plant foods actually arises from the amino acid content present in these foods. This belief arises because certain plant sources may not individually provide all the essential amino acids.
People sometimes think plant foods lack protein because they may not contain all the essential amino acids by themselves. This is why some believe that plant-based sources aren’t complete proteins.
But It’s not that plants don’t have protein; As per research Plant-based proteins contain all essential amino acids; however, they may not be present in the same proportions as those found in animal proteins, which are more aligned with our body’s typical requirements.
While it is true that all animal-source foods (meat, dairy, and eggs) contain all essential amino acids, they can also be obtained by eating a variety of plant foods.
Therefore, when opting for plant-based protein sources, it is beneficial to incorporate a diverse range of foods into your meals to ensure adequate protein intake. It is not essential to combine complementary proteins within a single meal because our bodies are designed to continuously pool amino acids from various meals, allowing for synthesis as needed.
By following a well-balanced plant-based diet that includes a variety of protein sources, you can meet protein requirements and maintain a healthy lifestyle.
Why you should pay attention to lysine as a vegan
In plant-based diets, individuals who heavily rely on cereals such as rice and wheat as their primary source of protein may face a specific amino acid deficiency problem. This is primarily because cereal-based diets often do not provide adequate amounts of essential amino acids with lysine being a notable example.
It is referred to as the “limiting amino acid“ in plant-based diets because its deficiency can restrict the overall quality of protein intake and affect overall nutritional balance. Therefore, it’s essential for individuals following such diets to ensure they incorporate lysine-rich sources or complement their cereal-based meals with other protein sources to meet their nutritional needs comprehensively.
However, there are a few vegan foods that serve as excellent sources of lysine and are commonly included in our diets. Staples like tempeh, tofu, and legumes provide significant amounts of lysine, ensuring that vegans can meet their lysine needs and maintain a balanced and nourishing plant-based diet.
Health Benefit of Plant-Based Protein
A balanced plant-based diet not only promotes physical and mental well-being but also provides the necessary nutrients for improved mental health. One crucial nutrient for mental health is tryptophan, an essential amino acid involved in the synthesis of proteins.
By including more plant-based protein options in your diet, you can enhance your nutrient intake, promote good health, and potentially reduce the risk of chronic diseases, as plant-based proteins are typically lower in saturated fat and cholesterol compared to animal-based proteins. So Registered Dietitians suggest at Diabetes food hub to add more plant protein in the diet.
Additionally, these protein sources provide essential nutrients, fiber, and phytochemicals that support overall health and well-being. By choosing plant-based protein sources, you can enjoy the advantages of a nutrient-rich diet while supporting your long-term health goals.
One of the biggest advantages of obtaining protein from plant sources is that it often comes packaged with other essential nutrients found in whole foods.
How Much Protein Do Vegans Need ?
Protein needs can vary based on your daily physical activity level. The conventional advice for vegans is to target 0.8 grams of protein per kilogram of body weight, but this figure is considered a minimum recommendation by some experts.
Dr. T. Colin Campbell suggests aiming for 8 to 10 percent of your daily calories to come from protein, emphasizing a different perspective on protein intake that aligns with individual dietary needs and activity levels. It’s important to consider these varying viewpoints when determining your protein requirements.
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The British Nutrition Foundation notes that adults aged 19-64 typically consume around 0.9 grams of protein per day, surpassing the 0.8 grams per kilogram minimum. Many vegans, including myself, aim for a higher protein intake, often between 1.0 to 1.6 grams per kilogram, with 1.0 to 1.2 grams being a common target Therefore, incorporating additional plant-based protein sources aligns with both vegan principles and the desire for optimal health, addressing both individual well-being and environmental concerns.
For personalized guidance on protein intake, it’s best to consult your primary care provider or a Registered Dietitian due to individual variations in nutritional needs.
Plant-based protein sources
It is now widely recognized that obtaining complete protein from plant sources is not a myth but a reality. Protein is abundantly available in a diverse range of plant-based foods, ensuring that vegans can meet their protein needs effectively. However, the focus when choosing plant-based protein should be on understanding the difference between complete and incomplete protein sources. This knowledge allows individuals to identify the best plant-based protein sources for their dietary needs.
The significance of this knowledge lies in the fact that many individuals inadvertently overlook complete proteins in their diet, which can result in malnutrition. To mitigate this risk, one can employ protein complementation by combining various plant-based sources. For instance, pairing beans and rice or lentils and quinoa can yield a balanced amino acid profile, ensuring comprehensive nutritional intake.
- Complete Protein Sources: Many believe that there is no single food in the plant kingdom that contains all nine essential amino acids, and these foods are typically referred to as complete plant-based protein sources. However, there are a few exceptions to this rule, and examples include quinoa and tofu view more.
- Incomplete Protein Sources: Foods are categorized as incomplete protein sources when they lack sufficient amounts of at least one essential amino acid, which our bodies require for building proteins. This deficiency is commonly found in many plant-based foods, making it necessary to strategically combine them with other foods that provide the missing amino acids. By doing so, you can ensure a balanced intake of essential amino acids and create a complete protein source on your plate, like lentils with rice, hummus with pita bread, etc view more.
The average protein intake among adults aged 19-64 surpasses the recommended amount of 0.75 gram per kilogram of body weight, reaching approximately 76 grams per day according to the British Nutrition Foundation.
If you’re unsure about meeting your plant protein needs, a great option is to incorporate Buddha bowls into your diet. Buddha bowls, as explained in PlantBasedNews, are a balanced and nutritious meal that includes a variety of plant-based ingredients such as vegetables, greens, legumes, and grains. By enjoying Buddha bowls, you can ensure you’re getting an adequate amount of plant protein while enjoying a delicious and wholesome meal.
