Understanding plant-based protein

When it comes to plant-based eating, “Where do you get your protein from”, has to be the most commonly asked question.

This is nothing but a big misconception; we will understand why in this article.

It is important to note that I am not a physician nor a nutritionist; I like to make informed choices about what I eat and how I do it. It is on that basis that I am sharing this knowledge with you.

Macro-nutrients – what are they?

First and foremost, we want to understand what protein is and what its role in our diet is.

What we eat is like fuel for our bodies. Give it appropriate fuel, and your body will likely function well and be healthy. Our bodies are a complex combination of systems, organs, and tissues. They are all linked and the malfunctioning of one could very well indicate a defect on another.

The food we eat is also a combination of nutrients that will then be used by the body in its many daily functions.

There are many different nutrients which are generally divided into two blocks: macronutrients and micronutrients.

Macronutrients: consumed in relatively large amounts, macronutrients are primarily used as an energy source or to incorporate into tissues for growth and repair. We can consider three types of macronutrients: carbohydrates, fats, and proteins.

Micronutrients: they exist in much smaller amounts in food and our bodies utilize them in smaller portions. They have subtle biochemical and physiological roles in cellular processes, like vascular functions, nerve conduction, digestion, hormone regulation, among many others.

Even though this article’s focus is a particular macronutrient – protein – I’d be remiss if I didn’t highlight the importance of following a diet that is rich in a diversity of micronutrients. Maybe this is a topic for another article!

Proteins are large molecules composed of one or more chains of amino acids. They perform a vast array of functions that go from catalyzing metabolic reactions, DNA replication, responding to stimuli, providing structure to cells, and transporting other molecules from one location to another.

As with all the other nutrients, it is important to eat enough protein. Over recent decades, however, a narrative proclaiming animal-based products as the only reliable source of protein took root. Furthermore, there is a misleading idea about the amount of protein one needs to eat in order to be healthy.

Our bodies require an average of 50-70 grams of protein a day (for adults and adolescents). The majority of the population consumes more than double that amount. Of course, if you are a high-intensity athlete, you will need more protein, just as you will need more nutrients and calories in general (it also depends on the type of exercise one practices).

“Where do you get your protein from?”

This question only makes sense in a context where people are taught that animals should be their main source of protein.

When we think about it, animals also need to get their nutrients – and their protein – from somewhere. The animals included in a standard Western diet get all their nutrients – including protein – from plants, whether it is grasses, grains, or seeds.

One way to look at it is that by eating a plant-based diet, we are bypassing the animal and getting our nutrients directly from plants.

If you are not yet convinced, maybe the following table will help. There, you will find the protein content of several plant-based products.

Information retrieved from cronometer.com

Another common misconception is that only animal products can offer “complete protein”.

Complete protein is a protein source that contains an adequate proportion of each of the nine essential amino acids necessary in the human diet. They are called “essential amino acids” because the human body is not capable of producing them on its own, meaning we need to get them through our diet.

The fact is, not many plant-based foods can offer, in isolation, all the nine essential amino acids. However, when we combine foods like beans and cereals like rice, we can get the complete protein our body needs.

Generally speaking, eating a diverse diet is what we should aim at. This way, we will most probably achieve all the dietary requirements we need in order to be healthy.

A previous Food for Thought article gave an example of how we can organize our meals – the Plate Method. As mentioned in this article, the Plate Method is not a strict rule on the portion sizes of protein, carbohydrates, and fats on our plates. It is rather a guideline on how to plan our meals to make them diverse and wholesome.

To sum up, it is important to follow a balanced diet that includes all three macronutrients, as well as micronutrients. Excluding animal products from our plates means we need to replace them with high-protein foods such as legumes, tofu, and tempeh.

Here’s an example of a typically animal-based recipe made completely plant-based. Scroll to the bottom of the page to see the nutritional content of the recipe.

Brown lentils, Mushrooms, and Walnuts Bolognese

Ingredients:

• 200 g (1 cup) of dry brown lentils, soaked and drained
• 300 g of brown mushrooms, finely chopped
• 250 g of aubergine, diced (I used half a big aubergine)
• 100 g (1 cup) of crushed walnuts
• 600 g (2.5 cups) of tomato sauce (homemade or store-bought)
• 1 tbsp of soy sauce
• 120 g (½ cup) of red wine
• ½ tsp of smoked paprika
• ½ tsp of garlic powder
• Salt and cracked black pepper to taste
• 1 tbsp of tahini
• Juice of half a lemon

Optional toppings: lemon juice, finely chopped cilantro, crushed walnuts

Preparation:

Preheat a wok or pan on high heat.

Add an optional drizzle of olive oil to the pan and then add the finely chopped mushrooms. Season with salt and cracked black pepper, combine well, and let the mushrooms cook well until they’ve reduced in size.

Add soy sauce and stir.

Mix in the aubergine. Season with paprika and garlic powder. Combine well and let the aubergine cook for 5-7 minutes. Stir occasionally to prevent any sticking.

Once the aubergine is well cooked, add red wine (or water) to deglaze the pan.

Add the soaked and drained lentils and the tomato sauce. Cook for around 10 minutes, or until de lentils are cooked through. While the lentils soften, cook your pasta.

Taste-test and rectify the seasoning. Add the tahini and lemon juice, and remove the pan from the stove.

One serving (around 300g) of bolognese, plus 1 cup of boiled pasta, has the following nutritional content (not all the micronutrients present in this meal are listed below):

Information retrieved from cronometer.com