There are many reasons why you may turn to plant-based foods. Perhaps you follow a vegan diet, are simply trying to cut back on meat for ethical or financial reasons, or want to add some additional nutrients and variety into your diet. Whatever the reason, one question that often comes up is whether we can get enough protein from plants. The simple answer is yes, however we may need to be a little mindful about what we are putting on our plates.

What is protein?

Many of our body’s tissues and hormones are made of protein. It also plays a role in many of the body’s metabolic processes.

Proteins are made up of amino acids. While our bodies can make most of the amino acids they need themselves, there are nine essential amino acids which are not produced by our bodies and need to be obtained through our diet. Animal-based protein sources such as dairy, eggs, meat and fish contain all nine essential amino acids and so are considered complete proteins. Hemp, quinoa and soy are plant-based complete proteins. Other plant-based sources of protein such as nuts, seeds, legumes and grains do not contain all nine essential amino acids in the proportions required by our bodies and are therefore considered to be incomplete proteins.

In order to ensure that you are obtaining all of the essential amino acids when following a plant-based diet, it is a good idea to combine plant-based proteins. Combining grains with pulses (for example rice with beans) or grains with nuts or seeds (for example oats with nuts) will provide all nine essential amino acids. We don’t necessarily need to practice protein-combining at every meal – simply ensure that you are consuming these different plant-based protein sources throughout the day.

What about meat alternatives?

Meat alternatives such as burgers, sausages and grounds have become increasingly popular and more available over the last few years. While they may be a convenient way to obtain protein, they are often highly processed and may contain high levels of fat, sodium and sugar. While you may want to enjoy these in moderation, meat alternatives should not be the only source of plant-based protein you are consuming if following a vegan diet.

How much protein do I need?

Most adults should consume at least 0.8g protein per kg bodyweight per day. However, people who are very active or have specific training goals may benefit from more protein than this (up to 2.2g protein per kg bodyweight per day). If you are interested in discussing specific nutritional goals, protein intake or simply need some ideas for incorporating plant-based protein into your meals please reach out and I would be happy to help!

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