She Strengthens

Complete Plant Protein: Debunking the Myth

When it comes to protein, many people think that meat and eggs are the only complete sources. However, this couldn’t be further from the truth. As a vegan or vegetarian, you can easily get all the essential amino acids your body needs from plant-based sources.

What are Essential Amino Acids?

There are 20 different amino acids that form protein, and nine of them are essential, meaning your body can’t produce them on its own. These essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Do You Need Complete Proteins at Every Meal?

The short answer is no. Your body only needs a sufficient amount of each amino acid each day, not at every meal. Most dietitians agree that a varied, healthful plant-based diet provides all the necessary amino acids with minimal effort.

Complete Plant Protein Sources

While it’s not necessary to get complete proteins at every meal, some people still want to ensure they’re getting all the essential amino acids in one go. Here are some complete plant protein sources:

Quinoa

With 8 grams of protein per 1-cup serving, quinoa is a nutritious and versatile option. It’s packed with fiber, iron, magnesium, and manganese, making it an excellent substitute for rice.

Buckwheat

Buckwheat is a pseudo-grain that’s rich in protein, fiber, and antioxidants. With 6 grams of protein per 1-cup serving, it’s an excellent addition to your plant-based diet.

Soy

Soy is a complete protein that’s rich in all nine essential amino acids. With 12 grams of protein per ½-cup serving, it’s an excellent meat substitute. Choose firm tofu for the highest protein content.

Mycoprotein (Quorn)

Mycoprotein is a fungus-based protein source that’s rich in all nine essential amino acids. With 13 grams of protein per ½-cup serving, it’s a great option for those looking for a meat substitute.

Rice and Beans

This classic combination is a staple in many plant-based diets. With 8 grams of protein per 1-cup serving, it’s a simple and affordable way to get complete protein.

Ezekiel Bread

This sprouted grain bread is a complete protein source that’s rich in fiber, vitamins, and minerals. With 8 grams of protein per 2-slice serving, it’s an excellent addition to your plant-based diet.

Seitan

Seitan is a wheat gluten product that’s rich in protein and has a meat-like texture. With 21 grams of protein per 1-ounce serving, it’s an excellent option for those looking for a meat substitute.

Hummus and Pita

This Middle Eastern staple is a complete protein source that’s rich in fiber, vitamins, and minerals. With 7 grams of protein per 1 whole-wheat pita and 2 tablespoons hummus, it’s a tasty and healthy snack.

Spirulina with Grains or Nuts

While spirulina is not a complete protein on its own, it can be paired with grains or nuts to provide all the essential amino acids. With 4 grams of protein per 1 tablespoon, it’s a nutritious addition to your plant-based diet.

Peanut Butter Sandwich

This classic sandwich is a complete protein source that’s rich in healthy fats and fiber. With 15 grams of protein per 2-slice sandwich with 2 tablespoons peanut butter, it’s a tasty and satisfying snack.

Other Plant Protein Sources

While not complete proteins on their own, hemp seeds, chia seeds, and peanut butter are all high in protein and can be paired with other foods to provide all the essential amino acids.

The Takeaway

Getting complete plant protein is easier than you think. With a varied, healthful diet that includes these protein-rich foods, you can ensure you’re getting all the essential amino acids your body needs. So go ahead, explore these options, and enjoy the benefits of a plant-based diet!