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FOOD
sources of protein because they are
lacking one or more amino acids.
People following a vegetarian or
vegan diet (i.e. one which excludes
animal products), can still meet
their essential amino acid needs by
consuming a combination of plantbased
proteins throughout the day.
By comparing amino acid profiles and
consuming complementary plantbased
protein combinations you
can ensure you are getting all nine
essential amino acids.
Some examples of complementary
pairings of incomplete plant-based
proteins would be legumes with
grains, legumes with nuts or seeds
or grains with nuts and seeds. This
is because legumes - such as beans,
lentils, and chickpeas ¬- are rich
in lysine but low in methionine.
On the other hand, grains like rice,
wheat, and corn are low in lysine but
contain higher levels of methionine.
Combining legumes with grains
creates a complementary pairing
that provides a balanced amino
acid profile.
Some classic examples of
complete pairings would be rice
and beans, rice noodles and peanut
sauce, chickpea curry with rice, corn
tortilla with beans, peanut butter on
toast, beans on toast, I could go on.
What's more, it's not necessary to
consume complementary proteins
in the same meal. As long as you
consume a variety of plant-based
protein sources throughout the day,
your body can effectively utilise the
amino acids to meet its needs.
Plant or animal?
While animal-based protein sources
are considered more biologically
available to the body as well as being
complete, they tend to be higher
in saturated fat as well as being
lower in fibre and other essential
nutrients such as vitamins, minerals
and phytonutrients than plant-based
protein sources.
It's important to note that
grains and cereals contain smaller
amounts of protein but a significant
carbohydrate content. This means
that in order to meet your protein
requirements on a plant-based diet
you may end up consuming a higher
amount of carbohydrates which
could be difficult for those following
a low-carb, plant-based diet while
trying to reach their protein goals.
By incorporating a variety of
complete and incomplete plantbased
proteins you can ensure a
more balanced amino acid profile
while also balancing carbs-toprotein
and benefiting from the
fibre, vitamins, minerals, and other
phytonutrients found in plantbased
foods.
Supplements?
While it is not necessary for most
people to supplement amino acids,
specific circumstances - such as
increased dietary requirements
during illness including liver
dysfunction, gut lining support and
mental health disorders, as well as
pregnancy, trauma, or during infancy
- may warrant supplementation.
Special considerations should
be taken for individuals with
restrictive diets, such as vegans
or vegetarians, on order to ensure
adequate amino acid intake from
incomplete plant based sources.
In some cases, supplementation
or guidance on appropriate amino
acid supplementation, dosage, and
duration to maintain a well-rounded
and balanced diet from a nutritionist
may be helpful.
A word on quality
Choosing high-quality protein
sources, such as wild fish and
organic, grass-fed, and free-range
products can provide additional
advantages. For instance, grassfed,
free range animal products
typically have elevated levels of
beneficial nutrients like omega-3
fatty acids and vitamin E, both of
which are recognised for their antiinflammatory
properties. Animals
cared for in this way also produce
leaner meat with lower amounts
of saturated fat. Organic protein
sources - both plant and animal
sources - are produced without
the use of synthetic pesticides,
hormones, or antibiotics respectively,
this ensures that the meat and
plants you consume are free from
potentially harmful chemicals and
environmental toxins.
Recommended
The recommended daily allowance
(RDA) for protein is currently
set at 0.75g of protein per kg of
body weight, which translates to
approximately 45g per day for
women and 50g per day for men,
depending on their body weight.
Protein requirement can increase to
1.2g of protein per kg of body weight
depending on factors such as what
stage of life you are at and your
activity levels. Individuals in periods
of growth, older adults experiencing
muscle loss, and those with high
physical activity levels may require a
higher protein intake.
To ensure that you obtain all
nine essential amino acids while
maintaining a balanced diet, it
is recommended you consume a
combination of both high-quality
complete and incomplete proteins.
While it may require a bit more
consideration, it is entirely possible
to meet your protein needs through a
plant-based diet.
In short, if you are consuming a
diverse daily diet rich in a variety of
plant foods (legumes, grains, nuts
and seeds) as well as optional animal
products, you should be getting all
the essential amino acids needed for
proper protein synthesis and optimal
body function.
If you have concerns about
meeting your amino acid or protein
requirements, consulting with
a nutritional therapist can be
beneficial. They can assess your
intake and personalise a diet plan
that suits your individual needs.
www.mayknightnutrition.com