There are plenty of reasons to eat a plant based diet. With a plethora of health benefits, such as weight loss, Type 2 diabetes prevention and more, a multitude of individuals have made the switch.

However, there is a general misconception that plant based diets lack sufficient protein. This is absolutely not true! You can get more than enough protein from plants.

Why is protein in our diets so important?

Protein is a macronutrient formed from a string of 20 amino acids (building blocks). These all provide our bodies with energy, build and repair our muscles, maintains the health of our skin and hair, and much more. Therefore, protein serves many functions in the body.

There are essential and non-essential amino acids. Unlike non-essential amino acids, which can be produced in the body, essential amino acids must be obtained from our diets. As a result, we need to consume enough protein to supply the body with all the essential amino acids, whether from complete or incomplete protein sources.

What is ‘complete protein’?

The term complete protein refers to a food source containing all nine essential amino acids in equal amounts. Although meat products are more likely to contain all nine essential amino acids, you can still achieve complete protein requirements on a plant based diet.

Combine two or more incomplete proteins and boom – you’ve got yourself a complete protein meal! In fact, some plant sources, such as quinoa and soy beans, contain all nine essential amino acids.

How to achieve complete protein with a plant based diet?

As a rough guide, we need to consume around 1 g of protein/kg of body weight per day. This varies significantly, depending on many factors such as age, gender, activity levels, and more. Most noteworthy, always consult your dietician/nutritionist to figure out your individual protein requirement.

Here are some plant based foods that contain all nine essential amino acids:

Quinoa – This excellent grain contains 8 g of protein per 1 cup serving. Furthermore, quinoa is extremely nutritious, filled with fiber, iron, magnesium and manganese.

Buckwheat – This wholegrain contains 6 g of protein per 1 cup serving and can be used in a variety of dishes.

Soy – This exceptional bean contains a whopping 10 g of protein per ½ cup serving. In addition, it is a brilliant substitute to meat as it is a complete protein.

Chia Seeds – These nutrient-dense seeds contain 2 g of protein per tablespoon serving. Not only are they extremely filling, chia seeds provide the body with heart-healthy omega-3 fatty acids, and a multitude of minerals and antioxidants.

Need more options?

Here are some complete protein combinations to inspire you:

• Beans with wholegrains: Hummus with wholegrain pita bread, red beans with rice, or tortillas with refried beans.
• Nuts with wholegrains: Almond butter on toast, sunflower seed butter on wholegrain crackers.
• Beans with nuts: Salad with sunflower seeds and a hummus dressing, walnut and kidney bean salad.

However, all this planning may not be necessary. One of the most amazing books anyone could read, The China Study by Colin Campbell, goes into great detail on protein in the human diet: “We now know that through enormously complex metabolic systems, the human body can derive all the essential amino acids from the natural variety of plant proteins that we encounter everyday. It doesn’t require eating higher quantities of plant protein or meticulously planning every meal.”

In conclusion, meeting your protein requirement is extremely achievable on a plant based diet. As long as you are eating a variety of plant based foods, you will always get all the nutrients you need.

Ready to Take Control of Your Health?

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