Plant-based diets
lack protein

When you decide to transition to a plant-based or vegetarian diet, you’re likely to encounter concerns from friends and family about your protein intake. The lack of protein in a plant-based diet is a massive concern for those not willing, or bothering, to learn and understand the actual facts. If you want to confidently address these misconceptions and NOT be one of those people that see “protein” on a label and think they are getting all the nutrients they need, continue reading to grasp the intricacies of protein.

The Building Blocks of Life 

Proteins are macronutrients vital for the body’s structure and function. They are made up of smaller units called amino acids, which are linked together in specific sequences. These amino acids serve as the basic building blocks for tissues, enzymes, hormones, and other molecules necessary for the body’s growth, repair, and maintenance. Amino acid sequences are the specific arrangements of amino acids that form proteins in the human body. Human proteins can be categorised into several types, each with distinct roles in maintaining health and supporting essential physiological processes: 

7.

Immune Proteins:

Antibodies are essential for the immune system, helping to defend the body against infections and diseases. 

Each of these protein types plays a vital role in the body and relies on amino acids for their construction and maintenance. Understanding these distinctions is key to appreciating the importance of proteins in our diet and overall health. 

Essential Amino Acids

Proteins cannot function without amino acids. Without amino acids, proteins cannot be synthesised, and therefore, they cannot carry out their various functions. While the human body can synthesise 11 out of the 20 standard amino acids required for protein synthesis, nine essential amino acids must be obtained through the diet. Let’s take a closer look at each of these essential amino acids and their vital roles: 

• Histidine: Participates in enzyme and protein synthesis, including histones that regulate gene expression and neurotransmitters like histamine. 
• Isoleucine: Crucial for muscle protein synthesis, energy metabolism, and the structure and function of enzymes and immune proteins. 
• Lysine: Contributes to collagen formation, enzyme activity, and antibody structure in the immune system. 
• Methionine: Key for enzymes, antibodies, and collagen production, maintaining their structural and functional integrity. 
• Phenylalanine: Essential for protein synthesis, forming various enzymes, neurotransmitters like dopamine, and structural proteins. 
• Threonine: Supports protein synthesis and the structure and function of enzymes, antibodies, and mucins for healthy mucous membranes. 
• Tryptophan: Essential for protein synthesis and the production of serotonin, melatonin, and structural proteins. 
• Valine: Crucial for muscle protein synthesis, energy production, and the structure and function of enzymes and immune proteins. 

When you encounter products labelled, “protein,” you’re essentially consuming the building blocks for proteins, essential amino acids.

Beyond the Label 

Food labels typically display the total protein content but don’t provide information about the amino acid composition or specific quantities of each amino acid within the product. Understanding what each amino acid is and the intake amount is key to maintaining a balanced diet. 

Now, let’s breakdown what YOU need to consume for optimum bodily function against different food sources.  

Plant-Based Protein Sources 

Food sources	Histidine	Isoleucine	Leucine	Lysine	Methionine	Phenylalanine	Threonine	Tryptophan	Valine
RDA (70KG human)	1-2g	1.4g	1.4g	2.1g	1.05g	0.98g	1.05g	0.28g	1.4g
200g Lentils	0.78g	1.95g	3.33g	2.74g	0.51g	2.53g	1.90g	0.36g	2.03g
200g Chickpeas	0.51g	1.42g	2.61g	1.88g	0.28g	1.81g	1.12g	0.2g	1.34g
200g Walnuts	0.51g	1.38g	2.70g	0.94g	0.29g	1.74g	1.15g	0.28g	1.63g
200g Edamame	0.42g	1.55g	2.69g	2.25g	0.36g	1.79g	1.29g	0.37g	1.69g
200g Quinoa	0.6g	0.99g	1.62g	1.19g	0.41g	1.18g	0.8g	0.23g	1g
200g Sunflower seed	1.36g	1.98g	3.6g	1.98g	0.64g	2.57g	1.8g	0.67g	2.22g
200g Hemp Seed	1.62g	2.53g	4.19g	1.94g	1.25g	2.66g	1.71g	0.49g	2.62g
200g Pumpkin Seed	1.56g	1.84g	3.23g	1.86g	1.43g	2.77g	1.78g	0.46g	2.31g

The nutritional content of plant-based protein sources clearly demonstrates that they do provide ample protein intake for dietary needs. To avoid any bias, let’s compare against meat sources.

Food Sources	Histidine	Isoleucine	Leucine	Lysine	Methionine	Phenylalanine	Threonine	Tryptophan	Valine
RDA (70KG human)	1-2g	1.4g	1.4g	2.1g	1.05g	0.98g	1.05g	0.28g	1.4g
200g Chicken	1.52g	2.15g	3.48g	4.02g	1.22g	1.96g	2.37g	0.48g	2.56g
200g Prawn	1.46g	1.53g	2.56g	2.87g	0.8g	1.59g	1.64g	0.36g	1.8g
200g Salmon	1.34g	1.84g	3.28g	3.32g	0.84g	1.6g	1.5g	0.46g	2.03g
4 eggs	0.58g	0.86g	1.32g	1.16g	0.8g	1.04g	0.76g	0.18g	0.96g

Transitioning to a plant-based diet doesn’t mean compromising on protein intake. Meat isn’t the holy grail of protein and it’s about time we all understand that there’s a wide array of plant-based protein sources available. Consider incorporating nuts, seeds, grains, legumes, and other plant-based foods into your diet to ensure a balanced amino acid profile. If you need some more example of plant-based protein sources, here are a few more: 

• Lentils: Rich in protein and essential nutrients, lentils can be used in soups, salads, and stews. 
• Chickpeas: Versatile chickpeas can be transformed into hummus, roasted snacks, or added to curries. 
• Nuts and Seeds: Hemp seeds, walnuts, pumpkin seeds, sunflower seeds, chia seeds, and flaxseeds provide protein and healthy fats for a nutritious snack. 
• Quinoa: A complete protein source, quinoa can be used as a base for various dishes, including salads and grain bowls. 
• Legumes: Incorporate edamame, beans, and peas into your diet for a protein boost. 
• Plant-Based Milk: Options like almond milk, hemp milk and oat milk are fortified with protein and can replace dairy milk, avoid milk alternatives with added sugar. 

Conclusion 

Debunking the protein myth in plant-based diets is about understanding the complexity of amino acids, recognising the abundance of plant-based protein sources, and embracing a balanced approach to nutrition. By educating ourselves and making informed dietary choices, we can thrive on plant-based diets while meeting our protein needs.