Understanding Protein and Amino Acids
Proteins are made up of 20 amino acids, nine of which are essential and must come from food. A complete protein source contains all nine essential amino acids in sufficient amounts. While many plant proteins are considered "incomplete," consuming a varied plant-based diet throughout the day ensures you get all essential amino acids.
Top Plant Protein Sources
Soy Products
Soy-based foods are complete proteins, meaning they contain all nine essential amino acids. Options include:
- Tofu: Made from condensed soy milk, offering 10–20 grams of protein per half-cup.
- Tempeh: A fermented soy product with over 30 grams of protein per cup. Fermentation can also aid digestion.
- Edamame: Immature soybeans providing about 18 grams of complete protein per cup.
Legumes
Legumes like beans, lentils, and chickpeas are high in protein and fiber. Combining them with grains helps create a complete amino acid profile.
- Lentils: Approximately 13 grams of protein per half-cup cooked.
- Chickpeas: About 15 grams of protein per cooked cup, a key ingredient in hummus.
- Beans (Black, Kidney, Pinto): Over 7 grams of protein per half-cup cooked black beans.
Nuts and Seeds
These provide protein, healthy fats, and nutrients. Some, like hemp seeds, are complete proteins.
- Hemp Seeds: Offer 10 grams of complete protein in three tablespoons.
- Chia Seeds: Provide about 5 grams of protein per two tablespoons.
- Nuts (Almonds, Pistachios): Pistachios have a high protein digestibility score among nuts.
Grains
Some grains are good protein sources, with a few being complete proteins.
- Quinoa: A seed and a complete protein, providing around 8 grams per cooked cup.
- Oats and Buckwheat: Contribute to protein intake and can form a complete protein when combined with other sources.
Comparison Table: Protein Per Serving
| Source | Serving Size | Protein (approx.) | Complete Protein? |
|---|---|---|---|
| Tempeh | 1 cup, cooked | 34g | Yes |
| Lentils | 1 cup, cooked | 18g | No (can be combined) |
| Tofu (extra-firm) | 1 cup | 20g | Yes |
| Edamame | 1 cup, cooked | 18g | Yes |
| Quinoa | 1 cup, cooked | 8g | Yes |
| Hemp Hearts | 3 tbsp | 10g | Yes |
| Chickpeas | 1 cup, cooked | 15g | No (can be combined) |
| Black Beans | 1 cup, cooked | 15g | No (can be combined) |
Plant Protein for Fitness
Research indicates plant-based protein is effective for muscle building and recovery when total protein needs are met with varied sources. Combining proteins like pea and brown rice in supplements can create a complete amino acid profile.
Combining Plant Proteins
A varied diet of plant foods throughout the day is enough to ensure you get all essential amino acids; combining specific proteins in every meal is not necessary. Examples of complementary pairings include beans and rice, hummus with pita bread, and peanut butter on whole-wheat toast.
Choosing the "Best" Plant Protein
There isn't a single "best" plant protein. Complete sources like soy, hemp seeds, and quinoa are great options, while a diverse diet of legumes, nuts, seeds, and grains offers overall health benefits like increased fiber and reduced chronic disease risk. For more information, visit the Physicians Committee for Responsible Medicine.
Conclusion
A diverse plant-based diet provides all essential amino acids for a healthy lifestyle. The best plant protein comes from a combination of legumes, soy products, grains, nuts, and seeds, offering protein, fiber, antioxidants, and environmental benefits.
Recommended Protein Combinations
- Spirulina and legumes
- Quinoa and pistachios
- Lentils and rice
- Tofu and mixed vegetables
- Pea protein and brown rice protein powder
How to Add More Plant Protein
- Add legumes to soups and salads.
- Use tofu or tempeh as a main dish.
- Stir hemp or chia seeds into breakfast.
- Snack on nuts and seeds.
- Explore recipes with high-protein ingredients like quinoa or lentils.
High-Protein Plant-Based Meal Ideas
- Breakfast: Oatmeal with hemp seeds, berries, and almond butter.
- Lunch: Quinoa bowl with roasted vegetables, chickpeas, and tahini.
- Dinner: Lentil soup with whole-wheat bread.
- Snack: Roasted edamame or pistachios.
- Post-Workout: Smoothie with soy milk, banana, and protein powder blend.
