Right when I tell people I follow a plant-based diet, I'm mostly asked: sooo where do you get your protein though? But more than that, even when I answer them, they wonder if plant source proteins are actually any good. Well, I'm about to share with you all in the following article!
So first off, what is a protein anyway?
Proteins are large molecules composed of one or more chains of amino acids in a specific order. They are responsible for growth, maintenance, transporting nutrient and much more.
An amino acid on the other hand is an organic molecule and this is what is actually found in our food. The amino acids that we ingest from food transforms into protein in our body. Our body needs 20 amino acids to grow and function properly. Eleven of these are synthesized by our body already which means we do not need to get them from food.
However the 9 other ones, called essential amino acids, need to come from what we eat. And this is where we get the term complete protein. A "complete" protein is found in a food that contains all 9 of these amino acids. These are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
One reason why people are worried about a plant-based diet is that most plant-based foods are not complete proteins, they often don't contain all of the nine amino acids. So are we to say that quantity = quality? Science and I would have to argue no.
A study on Plant proteins in relation to human protein and amino acid nutrition elaborates more on the quality of plant proteins. They also indicate the common myths on plant proteins and what the realities are. Let's go over them together:
Protein myth #1
Plant proteins are "incomplete"
Because certain foods lack specific amino acids, it is commonly thought that this means plant proteins are incomplete. However, although specific food proteins may be low in specific amino acids, if those amino acids are ingested through another food this will create a complete protein. Just like its okay to not have all vitamins in one food, its okay to not have all amino acids in one food - as long you get them from other foods during the day, your body will be able to use it.
Protein myth #2
Plant proteins are not as "good" as animal proteins
Quantity does not always mean quality. Quality depends on the source and dietary mixture of plant proteins. It is very possible that often these can be equivalent to high-quality animal proteins. For example, plant proteins, unlike animal protein, contain fiber which is essential for proper digestion. Lack of fiber leads to gastro intestinal problems such as constipation and certain chronic diseases. Plant proteins also don't contain any cholesterol and tend to be much higher in minerals and vitamins than do animal protein.
Protein myth #3
Proteins from different plant foods must be consumed together in the same meal to achieve high nutritional value (in order to have all the amino acids)
Proteins do not need to be consumed at the same time, the balance over a day is of greater importance. T. Collin Campbell, biochemist who specializes in the effect of nutrition on long-term health confirms this by explaining:
"The misguided may trumpet the virtues of one specific nutrient or chemical, but this thinking is too simplistic. Our bodies have learned how to benefit from the chemicals in food as they are packaged together, discarding some and using others as they see fit." (China Study Revised)
"Because protein is found in fairly generous amounts in many plant foods, it’s virtually impossible not to get enough. It’s true that virtually all plant proteins are relatively low in at least one of the nine essential amino acids, but this does not mean you need to get all nine amino acids in a single meal. If you can pick up your amino acids over the course of a day that will be sufficient. And you will certainly get all your amino acids as long as you remember that variety is life’s elixir."
Protein myth #4
Animal bioassay procedures are satisfactory indexes of the human nutritional value of food proteins
Although animal bioassay procedures can be useful, they may underestimate plant protein nutritional quality for humans.
Protein myth #5
Plant proteins are not well digested
The reality is that animal proteins are very poorly digested. For example, because the human body is not physiologically made to eat meat, unlike carnivores, it is unable to break down uric acid in the body. This can lead to many problems such as gout and kidney stones.
Not only that but unlike plant-based foods, animal-based products are deficient in many nutrients such as certain vitamins (C) and fiber (which is most important for digesting food).
Protein myth #6
Plant proteins alone are not sufficient to achieve an adequate diet (protein intake)
This links back to myth #3 which indicated that plants actually contain generous amounts of protein. Though not all complete, if eaten in variety, the body will be able to make protein out of it. In fact, how should we suppose large herbivores such as giraffes, elephants and cows get their protein? From plants!
Hence, the intakes and balance of intakes of indispensable amino acids and nitrogen are crucial and can be adequately met from plant or plant and animal sources.
Protein myth #7
Plant proteins are "imbalanced" and this limits their nutritional value
It is explained in the article that there is no evidence that amino acid imbalances per se are important. The body does as it does with other nutrients, it will take what it needs and discard the excess!
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Finally, from what you have read above, it is important to realize that just because animal products contain more protein does not mean that they are of better quality. In my article on calcium, you will find that an increase in proteins of animal origin in the diet is linked to urinary excretion of calcium, bone diseases as well as kidney problems. Animal foods are also strongly linked to cardiovascular disease, type II diabetes and high cholesterol.
I sympathize with your concerns and appreciate them because it is important to be informed and well educated during such an important transition in your lifestyle. Although many say that just eating vegan will do it - there is a lot to learn about what to eat instead. I hope this article has been useful to you and if there are other things that you would like me to write about, feel free to share and comment with any of your questions! Thank you for your time.
May God bless you all.
Much love and smiles,
Nahisha :)
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