Plant Proteins: Everything You Need to Know to Get Enough of Them
You may have heard that plant-based diets are low in protein, but you’d be surprised at how many plant-based foods can help you meet your protein needs. If you’re still not quite sold on the idea of swapping meat for legumes – or if you’d like to incorporate more plant-based meals into your diet but don’t know where to start – then this article might help you get one step further.
For more information, see the EUFIC guide “Plant-based cooking: How to get enough protein”.
Why should you choose more plant-based proteins?
Changing our diet to include less meat and more plant-based proteins can have huge benefits for both our health and the planet.
In addition to having a smaller environmental footprint, whole plant foods like legumes and vegetables provide more fiber and antioxidants and are lower in saturated fat, sodium and cholesterol compared to animal proteins like meat and dairy. This is one reason why research suggests that people who eat more plant-based diets have a lower risk of certain diseases, such as heart disease and type 2 diabetes.
Trying to eat a more plant-based diet can also lead us to become more creative in the kitchen, reaching for foods or ingredients we wouldn’t otherwise consider. Not only does this expose us to a surprising range of new flavours and textures, but it also broadens the range of beneficial nutrients and compounds we get from our diets!
You may also like: Venum boxing wraps: the best for both professionals and beginners
How much protein do you need?
The amount of protein we need daily depends on our weight. On average, a healthy adult should consume at least 0.83 grams of protein per kilogram of body weight. For example, if someone weighs 60 kg, this means they should consume at least 48 g of protein per day (60 kg x 0.83 g = 49.8 g).
Please note that this is a general recommendation. Requirements vary from individual to individual and may be higher depending on physical activity, health status or pregnancy/breastfeeding.
So if you’re planning to change your diet to a more (or exclusively) plant-based diet, it’s best to consult with a nutritionist to make sure you’re meeting your nutritional needs.
Plant vs. Animal Protein
A plant-based diet can provide enough protein, but it does require some planning. In today’s European food cultures, meat and animal products are often the main sources of protein in the diet. If you want to replace these, you need to make sure that you choose protein-rich plants and not just any vegetable or a simple salad.
But when it comes to proteins, it’s not just the quantity that matters , but also the quality .
The quality of proteins is determined by the amount of essential amino acids they provide and how well our bodies can digest (break down and absorb) them. Amino acids are the building blocks of proteins. While our bodies can make some of them themselves, there are nine – the so-called essential amino acids – that we must get exclusively from food. These play a particularly important role in muscle health and are usually best provided by animal products (such as fish, meat, eggs and dairy), so they need to be given special consideration in a plant-based diet. 3
The quality of plant proteins varies, but is generally lower than that of meat and dairy products. This is because not all plant proteins provide all essential amino acids in sufficient quantities and some also contain certain components (such as phytates, tannins and saponins) that can interfere with protein absorption.
But that doesn’t mean that a vegan diet can’t provide you with enough protein and essential amino acids. Some plants contain high-quality proteins (such as soy), and by consuming a variety of protein sources throughout the day (such as legumes, whole grains, nuts, seeds, and soy products), you can combine and supplement the different amino acids in the right balance.
Rich plant-based protein sources
It is possible to get enough high-quality protein and there are many ways to include it in our diet. The most important thing is to combine and vary different sources throughout the day.
In addition to legumes and whole grains, meat substitutes can also be used to add variety to your vegetarian meals. These products resemble meat in color, texture or taste, but are made from plant-based protein sources. Some examples include soy-based meat substitutes (such as tofu, tempeh and textured vegetable protein), seitan (made from wheat protein) and mycoprotein (made from the fungus Fusarium venenatum).
However, keep in mind that some products made from meat substitutes, such as sausages or burgers, are higher in sodium (salt) and saturated fats and lower in health-promoting ingredients such as fiber and antioxidants. They should therefore be consumed in moderation and as part of a healthy and balanced diet. When choosing these foods, be sure to read the labels and look for nutritionally balanced options.
Plant-based alternatives to milk, yogurt and cheese are also very popular among people who want to reduce their consumption of animal products. However, note that in addition to soy products, grain or nut-based milk alternatives (such as oat, almond and rice milk) and vegan cheese do not currently provide enough protein to be considered a good protein source.
