A representation of the 3D structure of the protein myoglobin showing turquoise alpha helices. This protein was the first to have its structure solved by X-ray crystallography.
When you hear the word protein what comes to mind? Perhaps an ad about protein powder that promises to grow massive muscles? Or an article you just read about the latest high-protein diet craze?
No question, protein is an indispensable nutrient. Proteins are part of every cell, tissue, and organ in our bodies. The body’s proteins are constantly being broken down and need to be replaced from the foods we eat. The building blocks of proteins are amino acids. Some amino acids are “nonessential,” which means your body can make them. Others are called essential because your body cannot make them and therefore you need to get them from the food you eat. There are 20 different amino acids, but only 9 of them are “essential.”
A common misconception about plant-based diets is that they lack protein. This is far from the truth. In actuality, all proteins, even in the animal kingdom, can be traced back to plants as the original sources in the food chain.
Let’s take a look at some common misconceptions about plant-based proteins:
Misconception #1: “You cannot get enough protein from plant-based diets.”
Reality: The idea that plant-based diets lack sufficient protein simply is not true. A normal adult’s need for protein is 0.8 grams per kilogram of ideal body weight, which works out to 62 grams for a 170-pound male and 45 grams for a 125-pound female. The average Westerner consumes well over 100 grams of protein daily, especially if he consumes mostly animal products. From a single, one-cup serving of black beans you get 15 grams of protein, which is the equivalent to the amount of protein in 2 ounces of meat or fish. Keep in mind that more is not necessarily better when it comes to protein in your diet. Excess animal protein taxes the kidneys, contributes to osteoporosis, and is associated with an increased risk for cancer and diabetes.
Misconception #2: “Plant-Based Proteins Are not Complete.”
Reality: Animal proteins are considered “complete” because they contain large amounts of all 9 essential amino acids (the exception to this is gelatin which is missing one of them). Soy and quinoa, like animal proteins, also contain large amounts of all 9 essential amino acids. Each of the other plant sources of food contains differing proportions of the essential amino acids. Whole grains, for instance, are low in lysine but high in methionine, while legumes are high in lysine and low in methionine. The key is therefore variety. By choosing a variety of beans, whole grains (not refined), nuts, seeds and vegetables one will get all the amino acids needed. Also keep in mind that plant protein is perfectly packaged with disease fighting phytonutrients, antioxidants, vitamins, minerals and fiber. On the other hand, animal protein is wrapped up with unhealthy things like saturated fat and dietary cholesterol. Animal products have zero phytonutrients, antioxidants, or fiber.
Misconception #3: “Animal Protein Is The Only Protein That Builds Muscle.”
Reality: Adding plant-based proteins will not make athletes lose muscle. Athletes of all types, from body builders to runners, can build their muscle strength and bulk with plant-based proteins from whole foods (there is no need to supplement with expensive protein powders). Athletes burn more calories with all their activity and therefore need to eat larger volumes of food to meet their increased caloric and protein requirement.
The Bottom line: you do not need to worry about getting enough protein from a whole plant-based diet. Since proteins are in every plant food we eat, from bananas and oatmeal to tacos and potatoes, getting adequate protein on a whole plant-based diet is easy.
By Bozena Wentland