Can You Get Enough Protein on a Plant-based Diet?

The idea that you can’t get enough protein on a plant based diet, is a common myth. Here’s what the science actually says.

By Sandra A Farrell, Public Health Nutritionist.

Let’s begin by acknowledging, that despite prevailing myths, yes, you can get enough protein on a plant-based diet. It is in fact quite easy to meet your protein needs from plants.

What makes protein special?

Protein is one of the three macronutrients and contains compounds called amino acids, which are the building blocks required by the body for growth and muscle repair, as well as the maintenance of healthy bones, immune function and much more. As the body can’t store excess amino acids, it is important to consume protein regularly as part of a balanced diet.

Complete vs Incomplete Proteins

Animal based foods such as meat, fish and eggs are considered ‘complete’ as they contain all nine essential amino acids in adequate amounts. Some plant-based foods such as quinoa and buckwheat are also complete proteins. Other plant sources including pulses, nuts and grains are ‘incomplete’ and provide some, but not all essential amino acids needed, so eating a varied diet is vital.

What foods are good sources of plant-based protein?

Good sources of protein includes legumes (such as beans, chickpeas, lentils, tempeh and tofu), nuts and seeds, seitan, high protein grains (including quinoa, buckwheat and wild rice) and other plant based meat alternatives. Other everyday foods can offer a fair amount of protein such as peas, spinach and broccoli.

How much protein do I need?

The UK Reference Nutrient Intake (RNI) for protein is 0.75 g per kilogram of body weight per day. So, that’s about:

• 45 g a day for a 60 kg woman

• 55g a day for a 75kg man

Benefits of plant proteins

When it comes to choosing a protein, plants win. They are nutritious, affordable and planet friendly. Plant proteins offer additional benefits such as fibre, phytonutrients, unsaturated fats, as well as being low in saturated fat and free of dietary cholesterol. Evidence suggests that people who eat more plant-based protein, have a lower risk of developing chronic diseases such as type 2 diabetes, cardiovascular disease, several types of cancers and kidney disease.

Here’s how I create a plant-based protein salad

Firstly, I use lentils, beans, tempeh or edamame as a plant-based anchor. Following, I layer in colourful vegetables such as carrots, spinach, tomatoes and healthy fats such as olive oil or avocado and slow digesting carbohydrates such as sweet potato, quinoa or brown rice. This keeps my blood sugar stable, supports fullness and provides essential nutrients. Finally, I add chopped onions and garlic which contain powerful antioxidants that help reduce the risk of inflammation.

Practical tips for a healthy plant-based protein intake

• Include protein in every meal

Eating a balanced, varied diet throughout the day such as oats in the morning, lentils at lunch and tofu at dinner, ensures that you’re getting a good mix of amino acids from different plant proteins. The key is total daily intake and variety.

• Add pulses, nuts and seeds

Lentils, beans, chickpeas, nuts and seeds are good choices for both protein and overall health, as they are high in fibre and low in fat. Add lentils to soups and chickpeas to salads or enjoy a handful of nuts and seeds as a snack.

Helping children to enjoy plant-based proteins

Try these three 3 methods for making plant based proteins more appealing to children.

• Be a role model

If your children see you enjoying beans, lentils and tofu, they are more likely to follow suit and develop a taste for them without realising.

• Focus on dips

Make hummus or bean based dips with the help of your children. They will enjoy the experience of creating a variety of dips that they could eat with raw vegetable sticks.

• Get children involved

Take children on shopping trips to the supermarket and let them choose lentils, beans and other vegetables. Allow your child to help with cooking tasks.

Protein Rich: Bean snacks and how to make them

• White bean and garlic Dip:  Blend butter beans with a clove of garlic, splash of olive oil and rosemary. This dip is creamy and perfect for dipping crunchy cucumber or carrot sticks.

• Edamame smash: Blend cooked edamame beans with olive oil, lemon juice, garlic and seasoning to your preferred texture. It’s delicious on brown bread either chunky or smooth.

• Zesty black bean smash: Mash a tin of rinsed black beans. Add lime juice, fresh coriander and a pinch of cumin. It’s a delicious high-fibre dip.

The next article’s topic will cover Nutrition and Menopause.

Disclaimer

The contents of this article, regardless of date, is not intended to replace personalised medical advice from your doctor or healthcare professional.