Have you ever noticed how many foods are labelled ‘high in protein’ or ‘great source of protein’ and wondered why? Are we really at risk of protein deficiency or why is it that we are constantly reminded to eat more of it?
Protein is probably the most controversial macronutrient in a plant-based diet and an especially hot topic in the fitness industry.
It provides amino acids (AA), which are the building blocks for structural components of our body, such as muscle, tissue, tendon, hair, enzymes and hormones.
But is it really a macronutrient of concern? Truth is that as long as we consume an adequate amount of calories coming from a varied diet it’s almost impossible to become protein deficient. In fact, in the UK people consume around 50% more protein than the reference nutrient intake (RNI) of 0.75g/kg/day, in the US consumption is closer to twice the recommended daily amount.
As with most things nutrition one rule doesn’t necessarily fit all and some of us may need a little more than others, in the case of protein the American College of Sports Medicine recommends 1.2g-2g/kg/day for athletes for example, though a systemic review and a meta-analysis of 49 studies showed that a protein intake of more than 1.62g/kg/day doesn’t offer any additional benefits to resistance training and will more likely be turned into fat than fuel. Our body’s preferred source of fuel is carbohydrate (glucose) followed by fat. Protein is only converted into energy if carbohydrate and fat stores are limited. Its primary role is to repair and rebuild damaged muscles post exercise, particularly after a resistance training workout.
It’s also important to stress that without the right training even the best protein shake (if there is such a thing) won’t produce a boost in strength or endurance performance and unless you are training for hours every day chances are that you don’t need any extra protein outside of your normal meals at all.
Other than athletes it’s older people who should potentially pay a little more attention to their protein intake, simply because the body isn’t as efficient at absorbing it as it is when we are young and muscle mass decreases with age (this is known as sarcopenia), which may increase the need for protein. Though as for most of us it’s generally just a case of making sure we consume enough calories from a varied diet with a focus on getting enough of everything rather than worrying about protein specifically.
But what about ‘complete’ and ‘incomplete’ protein?
There are 20 amino acids, 9 of which are essential meaning the body can’t make them so we have to get them from food. A protein containing all 9 of these essential AA’s is considered ‘complete’, all other proteins containing only a few or insufficient amounts of some of the essential AA’s are called ‘incomplete’.
The food industry has successfully indoctrinated this idea in us that only animal protein is ‘proper’ protein because most animal-based sources of protein are ‘complete’. For some time, it was believed that only foods made up of complete protein would cover our needs or that at the very least we’d have to eat different foods containing all nine essential AA’s amongst each other in a single meal in order to avoid a nutrient deficiency.
Nowadays we know that as long as we eat a variety of plant protein it doesn’t matter if they aren’t complete and if we eat them in a single meal or throughout the day – the body is clever like that.
So not only is there no need for animal protein, but we also get way more fibre and antioxidants by choosing plant protein all while reducing our intake of saturated fat, cholesterol and antibiotics.
So, while there is a place for protein shakes, bars and supplements for a very small number of people the main reason for the protein craze is that it’s big business for both the food and supplement industry. For most of us it’s simply not a nutrient of concern, in fact too much of a good thing isn’t always a better thing and too much protein has been linked to various health issues like kidney damage, osteoporosis, heart disease and certain cancers, although most of these conditions are strongly linked to a high intake of red meat and dairy as sources of protein. Replacing some or all your animal protein intake with plant protein appears to have a protective effect on the other hand.
Anyone new to a plant-based diet will likely still be wondering where exactly they can get their protein from if they stop using all animal derived foods. Here are some of the best protein rich foods to incorporate in your diet:
Soy: All soy products like tofu, tempeh, soy milk, soy yogurt and soy protein based mock meats or 100% soy mince as well as edamame (young, green soybeans that make a delicious snack).
Seitan: A popular meat replacement made from wheat gluten (the main protein in wheat).
Pulses, beans and lentils: All pulses are a great source of protein, there are tons of different types of beans and lentils that can be added to stews, sauces, pasta dishes, smoothies, mash or dips.
Hemp hearts: Hulled hemp seeds are very high in protein and make a delicious addition to a muesli, smoothie or salad.
Nuts, nut butter and seeds: These also provide healthy unsaturated fats.
Whole grains: Although they provide primarily carbohydrates, grains are also a good source of protein. Quinoa, spelt, oats, amaranth and kamut are especially high in protein, but all other grains are equally great in terms of their nutritional value and over the course of a day the protein we consume by eating grains (think wholemeal bread, pasta, rice, porridge etc) really adds up!
References:
Plant-based nutrition in clinical practice. Shireen Kassam, Zahra Kassam, Lisa Simon. 2022.
YMCAfit fitness industry training
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