Plant-based complete protein sources

Tempeh with rice and greens

Another prevailing protein myth is that complete protein is only available from animal sources. Apart from being untrue, the belief that we must get all the essential amino acids from one source is entirely unfounded. But let's start at the beginning.

What does a complete protein refer to?

Our bodies use amino acids from food to make protein which is then used for many essential physiological functions, as explained in part one of this blog series. Two main amino acid groups are essential and nonessential. Our bodies can produce nonessential amino acids, but not the nine essential ones that must come from food. A food source which contains all nine essential amino acids are referred to as a complete protein source.

Complete protein plant-based sources

While foods that come from animal sources have all nine essential amino acids, some plant-based foods are also considered complete proteins. These are soy and soy-derived foods such as tofu and tempeh, hemp (seeds, powders), quinoa, chia seeds, buckwheat, amaranth, and spirulina.

Does it matter?

But is it vital that you get all the nine essential amino acids from one food item? The short answer is no. Just as you don't need to get all your vitamins and minerals from one food item, the same goes for the essential amino acids. Your body does not care if it gets what it needs from one food item or three, even one meal or three combined; it cares that it gets the macronutrients and micronutrients it needs from various food sources. In fact, the more variety on your plate and your meals, the more likely you will nourish your body with all it needs.

Bottom line

Even if you don't include tofu, quinoa or hemp seeds in your meal, combining different foods will provide the needed amount of complete protein. Legumes combined with wholegrains will amount to a complete protein, such as beans with rice, hummus with wholegrain pitta, or peanut butter on wholegrain toast. So, nothing complicated; all simple meals and snacks provide complete protein.

Variety is key, but it does not need to be complicated. Just sprinkle seeds on your soup, add a few nuts to your salad, ensure that you include good carbs and fats in your meals and don’t worry about protein!;)