How To Beat Protein Deficiency On A Vegan Diet

Protein is an essential macronutrient that plays a vital role in building and repairing muscles, bones, and other tissues in the body. For many years, animal protein has been considered the gold standard for protein consumption. However, with the rise of veganism, people are turning to plant-based protein sources to meet their protein requirements. In this post, we’ll explore the difference between plant-based and animal protein, provide examples of foods high in vegan protein, and share tips on how to beat protein deficiency on a vegan diet.

Follow

Table of Contents

What Is Protein?

Protein is an essential macronutrient that plays a vital role in the body, hence knowing how to beat protein deficiency is so crucial.

Here are some reasons why we need protein:

1. Muscle Growth and Repair: Protein is crucial for building and repairing muscles, making it essential for athletes and those who engage in strength training.
2. Enzyme and Hormone Production: Many enzymes and hormones in the body are made of proteins. For example, enzymes are necessary for digestion, and hormones regulate various bodily functions such as metabolism and growth.
3. Immune System Function: Some proteins play a role in immune system function, helping to fight off infections and diseases.
4. Structural Support: Proteins are also found in structural components of the body, such as collagen, which provides support and elasticity to skin, bones, and cartilage.
5. Transport and Storage of Molecules: Some proteins act as transporters, moving molecules such as oxygen or iron through the body. Others act as storage molecules, storing iron in the liver, for example.

Without enough protein, the body cannot perform these vital functions properly.

Therefore, it is essential to consume enough protein in the diet to maintain good health.

Don’t have time? Pin this post for later!

The Difference Between Plant-Based and Animal Protein

The primary difference between plant-based and animal protein is the source of the protein.

Animal protein is derived from animals, including meat, poultry, fish, eggs, and dairy products.

In contrast, plant-based protein is derived from plant sources, including legumes, nuts, seeds, whole grains, and some vegetables.

Animal protein is considered a complete protein source; in contrast, plant-based protein sources may be incomplete.

Complete and incomplete proteins are terms used to describe the amino acid profile of a protein source.

A complete protein contains all nine essential amino acids that the body cannot produce on its own.

These essential amino acids are necessary for the body to function properly, and they must be obtained through the diet.

Animal-based protein sources, such as meat, fish, eggs, and dairy, are complete proteins.

On the other hand, an incomplete protein is a protein source that does not contain all of the essential amino acids in sufficient quantities.

Most plant-based protein sources are incomplete proteins. 

Examples Of Foods High In Vegan Protein

There are many plant-based foods high in protein that vegans can incorporate into their diet.

Here are some examples:

• Legumes: Lentils, chickpeas, black beans, kidney beans, and soybeans are all high in protein.
• Nuts and Seeds: Almonds, cashews, peanuts, pumpkin seeds, and chia seeds are all high in protein.
• Whole Grains: Quinoa, brown rice, oats, and whole wheat bread are all high in protein.
• Vegetables: Broccoli, spinach, peas, and Brussels sprouts are all high in protein.

It is important to note that although some plant-based proteins may be incomplete, they can still be part of a healthy diet that meets the body’s protein needs.

By consuming a variety of protein sources and combining them in different ways, vegans and vegetarians can easily obtain all of the essential amino acids their bodies need.

Plant-Based Protein Combinations

While individual plant-based protein sources may be incomplete, vegans can obtain all the essential amino acids by combining different protein sources.

Here are some plant-based protein combinations that can provide all the essential amino acids:

1. Beans and Rice: Combining beans and rice is a classic vegan protein combination that provides all the essential amino acids. For example, black beans and brown rice, lentils and white rice, or kidney beans and wild rice.
2. Hummus and Whole Wheat Pita: Hummus is made from chickpeas, which are high in protein. When combined with whole wheat pita, which is high in the amino acid lysine, this combination provides all the essential amino acids.
3. Peanut Butter on Whole Wheat Bread: Peanut butter is high in protein and contains all the essential amino acids except for methionine. When combined with whole wheat bread, which is high in methionine, this combination provides all the essential amino acids.
4. Tofu and Quinoa: Tofu is made from soybeans, which are high in protein, while quinoa is a grain that is high in lysine. Combining these two plant-based protein sources provides all the essential amino acids.
5. Nuts and Seeds with Whole Grain Crackers: Nuts and seeds are high in protein and contain various essential amino acids. When combined with whole grain crackers, which are high in methionine, this combination provides all the essential amino acids.

Getting protein via plant-based sources is definitely not an issue.

But, there is an issue to take into consideration: daily needs.

Protein Content vs Protein Absorption

Animal-based foods are generally higher in protein than plant-based foods.

For example, a 100-gram/3 ounces serving of chicken contains about 27 grams of protein, while a cup of cooked lentils contains about 18 grams of protein.

Here are some other examples of the protein content in animal and plant-based foods:

Animal-based protein sources:

• 3 ounces / 100 grams of beef: 22 grams of protein
• 3 ounces / 100 grams of salmon: 22 grams of protein
• 1 large egg: 6 grams of protein
• 1 cup of Greek yogurt: 23 grams of protein

Plant-based protein sources:

• 1 cup of cooked quinoa: 8 grams of protein
• 1 cup of cooked brown rice: 5 grams of protein
• 1 cup of cooked chickpeas: 15 grams of protein
• 1 ounce of almonds: 6 grams of protein

The amount of protein is not the only consideration here. There’s also absorption.

Eating 100 grams of chicken means ingesting 27g of protein, but our bodies only absorb a fraction of it.

In this case, from the 27g of protein, our bodies will only absorb about 18g, give or take. 

The same logic applies to plant-based proteins, but as their protein content is already low, it means that vegan people who rely exclusively on plant-based proteins will probably need to eat a lot of food to meet their daily requirements.

How To Beat Protein Deficiency On A Vegan Diet

It’s essential to consume enough protein on a vegan diet to avoid protein deficiency.

The daily protein requirement varies depending on a person’s age, gender, weight, and activity level.

Generally, adults need around 0.8 grams of protein per kilogram of body weight.

Here are some tips on how to beat protein deficiency on a vegan diet:

• Eat a variety of protein sources to ensure you’re getting all the essential amino acids.
• Incorporate high-protein snacks into your diet, such as roasted chickpeas or almonds.
• Use vegan protein powders in smoothies or other recipes to increase your protein intake.
• Consider working with a registered dietitian who can help you create a balanced vegan meal plan.

Final Thoughts

In conclusion, becoming vegan is not a decision to be taken lightly: it means potentially becoming deficient in an essential macronutrient.

While plant-based protein sources can be combined to provide all the essential amino acids, the daily amount required for consumption might not be sustainable for most people. 

It’s always ideal to get assistance from a qualified dietitian to help create the best plan that fits specific needs.

Did you like it? Pin this post for later!

FAQs

Have I missed something? Let me know on Twitter!