23/02/2024
PLANT BASED/VEGAN PROTEIN - PART 1 of 3
Most people equate protein with meat, seafood, eggs and cheese so they assume a plant-based or vegan diet, is bound to be insufficient. However, all plants contain protein and all nine essential amino acids. For those who deciding whether to adopt a well planned plant based diet, meeting or exceeding your protein needs are definitely achievable. But with all the advertisements promoting beef and other meats as if no other source of protein is as good, it is not surprising people are confused.
When considering switching from a traditional diet to one which is predominately plant based (approx. 85% is recommended for health & environmental benefits) or a diet that’s 100% plant based, for those who choose it, people often have several questions they want answered FIRST, for instance:
Q.1: How much protein do I need?
Q2: What are the best sources of plant-based/vegan protein?
Q3: Is plant protein complete?
Q4: How can I ensure I get enough protein from plants?
Q5: Are there any potential nutritional deficiencies associated with plant-based/vegan protein diets?
This post will address Q.1 & Q2. It’s a “meaty” subject (no pun intended), so, a quick and short answer is not easy.
Read on …
______________________________________________________________
HOW MUCH PROTEIN DO I NEED?
Health authorities, such as the BDA (British Dietetic Association, NS (Nutrition Society), AfN (Association for Nutrition) and the NHS agree that: ‘a balanced vegan diet can be enjoyed by children and adults, including during pregnancy and breastfeeding, if the nutritional intake is well-planned’.
The above statement and endorsement is incredibly helpful and reassuring. But it is worth noting, that whatever diet somebody chooses, it should be well planned! A healthy plant-based diet should be based on a wide variety of whole foods and not mainly on ultra-processed foods (think vegan doughnuts, sausage rolls and ready meals) – just like any other diet.
In fact, many studies and a recent data analysis (of over 150,000 people) have suggested that a plant-based/vegan diet that emphasises minimally processed and unprocessed foods can even help reduce the risk of developing several chronic health conditions such as type-2 diabetes, certain types of cancer, hypertension, obesity and even cardiovascular disease.
To understand your individual protein needs factors like age, s*x, weight, activity level, pregnancy and lactation and health goals all need to be considered and many people may want to cross check their requirements with a registered dietitian or nutritionist. You can also seek guidance from The British Nutrition Foundation which has a table for reference (see references in our comments section for link to their guide).
In the UK, a daily intake of 0.75 g of protein per kilogram of body weight is recommended for adults. For example, a person weighing 60 kg requires a protein intake of about 45g per day. Some research indicates that vegans may require a higher protein intake because of the way our bodies handle plant proteins. A daily intake of 1g per kilogram of body weight has been suggested. Regardless, any difference is minimal and easily obtained through a variety of plant based/vegan foods and there are plenty to choose from.
SOURCES OF PLANT BASED/VEGAN PROTEIN
There's a wide variety of plant-based foods that contain adequate amounts of protein. Plant protein sources are also filled with fiber, vitamins, minerals, and antioxidants – plus they're naturally low in saturated fat and contain no cholesterol.
1. Legumes (e.g., kidney beans, pinto beans, cannellini beans, black beans, butter beans, fava beans, soy beans, dried peas chickpeas, black-eyed peas, split peas), and numerous types and varieties of lentils (e/g., mung bean, red, green, yellow, black puy, beluga) and peanuts.
2. Tempeh (made from the soy bean)
3. Tofu (various varieties to be had and made from the soy bean)
4. Edamame beans (immature green soy beans)
5. Lupini beans
6. Whole wheat bread
7. Peanut butter
8. Nutritional yeast ( a dairy-free food seasoning)
9. Almonds
9. H**p seeds
10. Sunflower seeds
11. Rolled oats
12. Freekeh
13. Quinoa
14. Amaranth
15. Brown rice
16. Chia seeds
17. Green peas
18 Nuts (other various types and varieties)
19. Seitan (a vegan meat alternative made from hydrated gluten and used as a meat substitute for centuries in China and Japan, where it was developed by vegetarian Buddhist monks). N.B. Seitan is not the food for people with wheat allergies or gluten sensitivity, such as celiac disease.
*20. TVP (textured vegetable protein)
*21. Micoprotein (such as the product and brand “Quorn)
*22. Plant protein powder.
* Whilst these are technically processed foods, they can be part of a healthy diet, particularly for people who are highly active and are NOT the same as foods that are “ultra processed”, which are usually rich in saturated fats and refined sugars.
Note: Eat plenty of whole foods for the majority of your diet, focus on a diverse range of minimally processed whole foods, such as:
🥦Vegetables (the more the variety the better)
🍑Fruits (the more the variety the better)
🫘Legumes
🥜Nuts & seeds
🍜Tofu & tempeh
🌿Herbs & spices
🫒Healthy oils, such as olive (if you wish to use oil)
🥛Unsweetened fortified plant milks
REFERENCES (see comments section)
