Nutrition Advice - Plant-Based Protein
Protein is essential for the body’s growth, repair, immune function, and hormonal balance. While animal-based proteins are widely recognised for their completeness, plant-based sources offer a healthier, more nutrient-dense alternative. If you're considering a plant-based lifestyle or want to diversify your protein sources, this guide will help you understand the best options and how to incorporate them into your diet.
Why Choose Plant-Based Proteins?
A varied plant-based diet can provide all the amino acids your body needs. Beyond protein, plant-based sources are rich in fibre, vitamins, minerals, and phytonutrients, which are absent in most animal-based proteins. These nutrients support digestion, energy, and overall health, making plant-based proteins a powerful choice for a balanced diet.
What Are Proteins and Amino Acids?
Proteins are made up of 20 amino acids, nine of which are considered essential because the body cannot produce them. Foods that contain all nine essential amino acids are called “complete proteins.” While most animal-based foods are complete proteins, only a few plant-based options fall into this category, including:
- Quinoa
- Tofu
- Tempeh
- Amaranth
- Buckwheat
- Spirulina (8g per 2 tablespoons)
- Chia seeds (4.7g per 2 tablespoons)
Complementary Proteins in Plant-Based Diets
Certain plant proteins may lack sufficient amounts of one or more essential amino acids. For example:
- Grains like wheat and rice are low in lysine but high in methionine.
- Beans and peas are high in lysine but low in methionine.
Combining complementary proteins—such as beans and rice or hummus and bread—can create a complete protein profile. While it’s no longer considered essential to combine proteins at every meal, doing so can ensure a varied and balanced diet.
Top Plant-Based Protein Sources
Grains
- Types: Quinoa (8g per cup), amaranth (9.3g per cup), oats (5.9g per cup), kamut, spelt, teff, wild rice.
- Health Benefits: High in protein, fiber, B vitamins, and minerals like iron and zinc.
- Preparation: Soak or sprout grains to improve digestibility and nutrient absorption.
Soy-Based Foods
- Types: Tempeh (19g per 100g), miso, natto, soy yogurts, soy cream cheese.
- Health Benefits: Fermented soy products offer protein in a more digestible form and reduce the impact of anti-nutrients like phytic acid.
- Preparation: Opt for fermented versions to maximise nutritional benefits.
Nuts and Seeds
- Types: Walnuts (4.3g per 30g), cashews (5.1g per 30g), chia seeds (4.7g per 2 tablespoons), flaxseeds (5.1g per 2 tablespoons), pumpkin seeds (7g per 30g), hemp seeds (10g per 3 tablespoons).
- Health Benefits: Rich in protein, healthy fats, fibre, and minerals like magnesium and selenium.
- Preparation: Soaking nuts overnight or lightly steaming them improves digestibility.
Beans and Pulses
- Types: Lentils (18g per cup), chickpeas (15g per cup), black beans (15g per cup), kidney beans (13g per cup), soybeans (28g per cup).
- Health Benefits: Help maintain blood sugar levels, lower cholesterol, and provide a complete protein when combined with grains.
- Preparation: Soak beans before cooking to enhance digestibility. Adding kombu strips while cooking can neutralise goitrogens and improve nutrient absorption.
Sea Vegetables and Algae
- Types: Nori, kelp, spirulina (8g per 2 tablespoons), chlorella, dulse, kombu.
- Health Benefits: High in protein, iodine, chlorophyll, and trace minerals.
- Preparation: Use powdered forms in smoothies or as seasoning for soups and stews.
Fruits and Vegetables
- Protein-Rich Vegetables:some text
- Broccoli (4g per cooked cup)
- Spinach (5g per cooked cup)
- Asparagus (4g per cooked cup)
- Green peas (8.5g per cooked cup)
- Protein-Rich Fruits:some text
- Guava (4g per cup)
- Blackberries (2g per cup)
- Bananas (1.3g per medium banana)
- Health Benefits: Abundant in antioxidants, fiber, and immune-supporting compounds. While fruits and vegetables are not primary protein sources, they contribute to overall nutritional intake.
Tips for Maximising Plant-Based Protein Intake
- Diversify Your Diet: Include a variety of grains, legumes, nuts, seeds, and vegetables to ensure a well-rounded amino acid profile.
- Soak and Ferment: Soaking grains, beans, and nuts or choosing fermented products like tempeh can improve protein digestibility and nutrient availability.
- Combine Foods: Pair complementary proteins like lentils and rice or peanut butter and whole-grain bread to create complete proteins.
- Use Supplements Wisely: If needed, consider plant-based protein powders derived from peas, rice, or hemp for added convenience.
The Bottom Line
Plant-based proteins are not only versatile but also nutrient-packed, offering benefits that go beyond traditional animal-based sources. By incorporating a variety of grains, legumes, nuts, seeds, and vegetables into your diet, you can meet your protein needs while enjoying the health advantages of a plant-focused lifestyle.
Whether you're fully vegan or simply looking to incorporate more plant-based meals, these protein sources can support a balanced and nourishing diet. Your body—and the planet—will thank you!
Nutritional Therapy in Exeter & online
Looking for a dietitian, nutritionist or nutritional therapist? Want to know what the difference is and how I can help you?
Want to find out how a changed to your nutrition can improve your health? Contact me here for your free 15 minute nutritional therapy consultation.
Ready to book your nutritional therapy appointment, book your appointments in Topsham, Exminster or online here.
What is Nutritional Therapy?
Nutritional Therapy is a holistic approach to health and wellbeing that focuses on using food and nutrition to support the body's natural healing processes.
I provide personalised nutrition plans tailored to individual needs.
Whether you're looking to improve digestion, boost energy levels, manage weight, improve your nutrition intake, or address specific health concerns. Nutritional Therapy can offer valuable insights and support on your journey to optimal health.
My Nutritional Therapy diploma is held with the School of Health, and I am a registered Nutritional Therapist with the Federation of Nutritional Therapy Practitioners.
What is the difference between a; dietitian, nutritionist and nutritional therapist.
Dietitian's - Dietitian's provide practical guidance to sick individuals to help them make appropriate, healthy choices for a specific medical conditions. They often work as part of a clinical team, including for example doctors, nurses, physiotherapists etc. They take a direct approach to the illness being presented to them, not the body as a whole.
Nutritionists - Registered nutritionists are qualified to provide information and nutrition advice about food and eating habits. They may take a similar approach to a Nutritional Therapist. Nutritionists normally operate out of private practices. Dieticians will normally operate out of the NHS.
In general, nutritionists provide evidence-based information and guidance about the impacts of food and nutrition on the health and wellbeing of humans
Nutritional Therapists - Nutritional therapists practice complementary medicine, taking a holistic approach to the symptoms that are presenting in the body, They provide recommendations for diet and lifestyle to reduce or prevent health issues and illnesses. They work on the belief that the body has underlying nutritional and biochemical imbalances that lead to poor health, including mental health problems.
You can view my online brochure, of the wellbeing services I offer in Exeter, here.
