Protein on a Plant-Based Diet

Let’s talk about protein on a plant-based diet.

Do you follow a plant-based diet? Or are you thinking about transitioning to a plant-based diet? 

Plant-based diets are considered the most healthy because they prioritize whole, nutritious foods like vegetables, fruit, whole grains, nuts, seeds, and legumes. Individuals who follow a plant-based diet have reduced risk for developing chronic diseases like CVD or diabetes, and they also have higher rates of longevity. Areas around the world like Blue Zones, or the areas of the world that practice plant-based eating, prioritize movement, and grow food locally and sustainably are some of the oldest communities in the world (both historically and because their populations grow to be so old!).

There are many versions of a plant-based diet, and they don’t all necessarily exclude animal protein. Vegetarians prioritize plant foods but often consume eggs and dairy products. Flexitarians are primarily plant-based but consume lean animal protein like chicken and fish from time to time. The type of plant-based diet you follow is down to what works best for your body.

Rumor has it, however, that individuals on a plant-based diet don’t or can’t get enough protein. Athletes, for example, are often turned off by plant-based eating because they fear their performance will be affected by lack of animal protein. But the fact that vegetarians or vegans can’t get enough protein on a plant-based diet is simply untrue. It’s all about knowing the right foods to eat and how to eat them.

Did you know that plants can provide complete proteins just like animals can? Complete proteins are those that contain the 9 amino acids that the body can’t make on its own--these are called the essential amino acids. For reference, there are 11 other amino acids that humans can make on their own, called nonessential amino acids. But we have to get our essential amino acids through the diet. Plant foods that provide complete proteins include quinoa, soy and soy products like tofu and tempeh, and hemp seeds. 

Plant foods that are highest in protein include beans and other legumes like lentils, nuts, seeds, and even vegetables like broccoli and cauliflower.

It’s also important that we understand the concept of complementary proteins, since most plant foods that contain protein are not complete proteins. Complementary proteins are those that add up to complete proteins, aka those that complement each other. Eating multiple types of foods containing complementary proteins allows you to achieve complete protein. For example, you can supplement the essential amino acids not present in beans with those that are present in whole grains. Similarly, eating whole grains with nuts or seeds (like sprouted toast with nut butter) is a great way to incorporate more protein into the diet. Even combining legumes with whole grains and nuts/seeds will ensure you get a good amount of complete protein in your meal.

So what’s a good plant-based, high protein meal?

Grain bowls are a great easy meal that incorporate complex carbs, protein, and healthy fat. Try a grain bowl with quinoa, beans, chickpeas, or lentils, roasted veggies, leafy greens, and topped with some avocado or toasted nuts or seeds.

You can also make high protein meals using products like lentil or chickpea pasta or adding tofu or tempeh to salads and bowls. Marinate tofu in pesto and roast with cherry tomatoes, and top over kale massaged with lemon juice and olive oil for a quick and easy weeknight meal! Sprinkling hemp seeds and nuts on top is a great way to add more protein and healthy fat.

What are your thoughts on plant-based eating? Will you ever try it/have you ever tried it, and how did you feel?

By Jessica Kaplan