Plant-based & Sustainable Protein - Part 2
Plant-Based Protein 101
Adding more plant-based protein sources into your diet is (almost) great for everyone! Sometimes, adding more plant-based protein can cause gas, bloating, and other digestive symptoms. If that’s you, ease into them slowly or check out the Digestion Masterclass to help strengthen your digestive system (LINK)
There are two opposing truths when it comes to plant proteins. Both are true and holding both ideas can help create a beautiful balance of plant proteins in your diet.
These are the 2 opposing truths:
1. Most bodies appreciate more plants and plant proteins
2. Plant proteins aren’t always healthier than animal protein.
Let’s breakdown both of these ideas:
Most bodies appreciate more plants and plant proteins
Plant-based fibre is the primary food for our gut bacteria and when we eat a larger variety of plant-based fibre our gut bacteria tend to strengthen (this depends on your unique inner ecosystem), and with that strength comes a faster metabolism, stronger immune system, and a happier brain.
Animal protein contains little to no fibre, so just the fact that you’re adding more plant-based protein to your diet means your gut bacteria is getting exciting new food.
Whole-food plant-based proteins are also nutrient-dense. A plant-based diet is often very high in all minerals, vitamins, and is chock-full of antioxidants.
The word “often” is key…you can eat a highly processed plant-based diet is as easy as eating a highly processed omnivore diet, with exactly the same repercussions.
Just because it’s labeled “plant-based” doesn’t make it healthy and nutrient-dense. This leads us to point #2
Plant proteins aren’t always healthier than animal protein.
There are a ton of super-refined plant-based proteins on the market. Highly processed soy, called “hydrolyzed vegetable protein” or “textured vegetable protein (TVP)” is a big guy. TVP is made from GMO-soy and is added to food right across the board. It’s a cheap protein source and it’s added to everything from frozen dinners to pizza to up the protein grams on the label.
10 years ago almost all vegan meat substitutes were made of this very VERY problematic protein, but consumers have been avoiding it so food manufacturers have had to get more creative.
Today, refined pea protein is EVERYWHERE, and it’s definitely better than HVP…but, many people find it causes a lot of gas (which means it’s feeding the wrong gut bugs).
Seitan is also becoming more and more common. It’s been used for a long time as a protein source in many Asian countries and has made its way into vegan hotdogs and burgers. It gives a similar mouthfeel as TVP (which is meaty) and it’s not soy, so it allows companies to put the fantastic “soy-free” label on their processed products. But seitan is simply isolated gluten. Totally fine if you’re okay with gluten but be wary if you have a gluten sensitivity. Because it’s been isolated and concentrated, I’ve found that people with even mild sensitivities can react to seitan.
The most important thing is this: not everyone digests and assimilates plant-based protein well. This means that for some, going 100% vegan might lead to protein deficiencies even with a high protein intake and proper protein combining. I fall into this category and I know I’m not alone.
I’m not saying this to deter you from adding more plant-based protein to your diet. Almost everyone benefits from more plants and less animal-based food. But, be cautious and keep an eye out for any protein deficiency symptoms if you go 100% vegan. Vegetarian (including eggs and dairy in the diet) can be much easier to manage.
I hope I haven’t scared you off trying more plant-based protein. There are SO many wonderful foods to eat and benefits for the body by eating more plant-based food!
Eating a “flexitarian” diet, which is a diet that’s filled with plant-based food, but also includes animal protein as small additions, is wildly healthy. Most people do really well eating this way ❤️
So, in a nutshell – whole foods like beans, nuts, and seeds are healthy forms of plant-based protein. But Yves veggie ground-round, that’s filled with highly processed textured vegetable protein and the Beyond Meat burger that’s filled with processed pea protein and refined oils, are not healthier than ground beef from a healthy, properly fed cow. Not all plant-proteins are equal :)
Let’s get into the fun stuff – plant-based protein ideas!
So, the million dollar question is - Where can you get protein in plants?
Complete Protein
These are plant-based foods that contain all 9 essential amino acids. These foods don’t need to be combined with other protein sources. And, you only need one complete protein source each day! This means, if you enjoy all 9 amino acids in your day, you can absorb the protein from every food you eat. Additionally, all animal-sourced proteins, including dairy and eggs, are complete proteins.
Soy is the most common natural complete protein, but there are other sources :). Soy is a goitrogen and can lower your thyroid. Plus, many people have a soy sensitivity, so it’s best not to rely on soy every day.
All protein powders contain all essential amino acids, so while I don’t like relying on them, they’re handy to have on hand in case you need a boost.
Amaranth, quinoa, hemp, and chia are also considered complete proteins, but there’s some controversy around these. Some believe they’re a-okay and others feel they’re too low in some essential amino acids to be complete. I feel these are “nearly complete”, I wouldn’t rely on them every day as your source of complete protein, but they can work in a pinch if you have a bean and soy-free day :).
Complete protein sources:
Soy
Tofu (3 ounces or 85 grams): 4 grams
Tempeh (3/4 cup or 100 grams): 13 grams
Seeds (1 oz)
Chia seeds: 6 grams
Hemp seeds: 9.5 grams
Grains (1/2 cup)
Amaranth: 4.7 grams
Processed plant-proteins
Beyond Meat meatballs (5 total, 100 grams): 20 grams
Impossible Burger (1 patty, 113 grams): 19 grams
Textured Vegetable Protein (Soy, ¼ cup): 9 grams
Incomplete Protein
These plant-based foods contain some of the 9 essential amino acids, but not all of them. You need to eat something from each category each day OR eat 1 complete protein source and you’re good to go. Protein combining is only necessary for a fully vegan day with no other sources of complete protein :)
In a nutshell, grains and nuts/seeds are really low in lysine, but chockfull of other important essential amino acids. Beans are high in lysine but are missing tryptophan, methionine, and cysteine. All you need to do is eat both grains/nuts and beans each day. Since grains and/or nuts/seeds are pretty easy to enjoy, I usually focus on beans – make sure you’re eating beans every day you’re 100% vegan :)
This is why beans and rice are such popular foods in many Central and South American countries. It’s a complete protein ❤️. Hummus and crackers also do the trick :).
Nuts and Seeds (1 ounce)
Walnuts: 4.5 grams
Almonds: 6 grams
Cashews: 4.5 grams
Chia seeds: 6 grams
Flax seeds: 6 grams
Hemp seeds: 9.5 grams
Sunflower seeds: 5.5 grams
Pumpkin seeds: 8.5 grams
Grains (1/2 cup)
Quinoa: 4.5 grams
Brown rice: 3 grams
Amaranth: 4.7 grams
Millet: 3.5 grams
Oats: 3 grams
Spelt: 6 grams
Teff: 4.9 grams
Seitan (3 ounces or 100 grams): 19 grams
Beans (1/2 cup)
Black beans: 8 grams
Pinto beans: 7 grams
Chickpeas: 7.5 grams
Kidney beans: 8 grams
Lentils: 8 grams
Peas: 8 grams
Higher protein fruits and veggies
…you’ll see that they don’t have a ton of protein, but they have some :)
Broccoli (1 raw cup or 90 grams): 2.5 grams
Sweet potato (1 medium-sized, cooked, 150-gram potato): 2 grams
Artichoke (1 small veggie, 90 grams): 3 grams
Spinach (3 raw cups or 85 grams): 2 grams
Banana (1 fruit, 125 grams): 1.5 grams
Blackberries (1 cup or 145 grams): 2 grams
Guava (1 cup or 165 grams): 4.5 grams
Great plant-based websites for recipe ideas
Oh She Glows - https://ohsheglows.com
Minimalist Baker https://minimalistbaker.com/14-high-protein-plant-based-dishes/
Rainbow Plant Life (she has GREAT Youtube videos as well) - https://rainbowplantlife.com
Chocolate Covered Katie - https://chocolatecoveredkatie.com
Cookies and Kate - https://cookieandkate.com
(it seems that a lot of people named Kate like chocolate :)
My Go-To Plant-Based Recipes
While I’m more of a fly-by-the-seat-of-my-pants kind of cook than a recipe follower, there are a few recipes I LOVE.
Marinated Peanut Tempeh
https://minimalistbaker.com/marinated-peanut-tempeh-7-ingredients/
Green Tahini Dressing (I put this on EVERYTHING!)
https://cookieandkate.com/anything-goes-kale-salad-with-green-tahini-dressing/
Instant Pot Rice and Beans (great for burritos and burrito bowls, freezes well)
https://ifoodreal.com/instant-pot-rice-and-beans/
Vegan Instant Pot White Bean Soup
https://rainbowplantlife.com/vegan-instant-pot-white-bean-stew/
Vegan Lasagna (it’s so good that you’ll forget it’s vegan :)
https://www.sideofsneakers.com/vegan-lasagna/
Butternut Squash Mac ‘n’ Cheeze (don’t knock it ‘til you’ve tried it, it’s so good!)
https://lisakilgour.com/articles/2016/9/19/recipe-butternut-squash-mac-n-cheeze?rq=RECIPE
Vegan Chilli (this gets made 1 – 2x a month at my house. Fast and easy)
https://lisakilgour.com/articles/2019/11/26/vegan-chili
Black Bean Brownies (if you’re going to try one thing, make it this one :)
https://lisakilgour.com/articles/2020/3/19/recipe-amazing-black-bean-brownies
What’s your favourite plant-based recipe? Be sure to share it with us! Post it below, email me and I’ll share with everyone, or post it on our Facebook page!
Got any questions or comments? Comment below, jump to our private Facebook Group, or the Ask Lisa page :).