How to get enough protein when eating plant-based or vegan
Many people worry about getting enough protein while eating plant-based or vegan.
Vegetarian and vegan diets will provide plenty of protein when your meals are well planned and you are using a variety of plant-powered proteins.
Let’s take a look at the function of protein and how to ensure you are including enough and the right kinds of proteins in your meals.
What is protein and why do we need it?
Protein is part of every cell of our bodies and is needed for:
Growth and repair of all body cells
Helps to build hormones and enzymes
Immune function
Proper functioning of muscle
Transmission of nerve impulses
Amino Acids- the building blocks of protein
Protein is made up of amino acids. Through digestion, the body breaks down the protein we eat into amino acids and it is these amino acids that are then used to make proteins that our bodies need.
There are 20 amino acids that your body needs. Of these,11 are called non-essential meaning that our bodies can produce these.
The other 9 amino acids are called essential or indispensable because our body cannot produce them so we must ensure a dietary source.
The essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
When you are eating plant-based or vegan, it is important to eat a variety of plant-based proteins to ensure you are getting all the essential amino acids.
Protein Combining Myth- “Incomplete” and “ Complete” Proteins
Plant-based protein is known as “incomplete” protein because it is missing one or more of the essential amino acids or has less of one or more of the essential amino acids.
For example, legumes are lower in the amino acid methionine and grains are lower in the amino acid lysine.
The exception to this is tofu, tempeh, edamame, quinoa, and buckwheat which provide all essential amino acids.
Animal protein is known as “complete” protein because it contains all 9 essential amino acids.
In the past, vegetarians and vegans were encouraged to combine “incomplete” and “complete” proteins at each meal to ensure adequate intake of all essential amino acids.
Today, we know that as long as you include a variety of plant-based proteins throughout the day, as well as a variety of grains, vegetables and fruits, you will get all the essential amino acids you need.
3 tips to get enough protein when eating plant-based or vegan
Make sure you replace the animal proteins in your meals with plant-powered protein. Don’t just leave out the animal protein or replace it with more grains.
Eat a variety of plant-powered proteins like beans, legumes, tofu, tempeh, along with a variety of grains and vegetables, and fruits every day.
Include a plant-powered protein at each meal. Vegans may need a little more protein and should aim for 3 - 4 servings of plant-powered protein per day.
Getting enough protein while eating plant-based or vegan is easy as long as you know how to do it. Following the three tips above will help you to get enough protein.
Learn the fundamentals of plant-based and vegan eating in our program, Plant-Based Eating Essentials. Learn more here.