Plant Proteins for Optimal Nutrition

By Kimberley Tick | 2 January 2024 | 4 min read

In the realm of nutrition, the significance of infusing your diet with high-quality proteins is paramount. While animal-based sources often take the spotlight, plant-based proteins offer a diverse and nutrient-dense solution that is sustainable while promoting optimal health. Let’s delve into the essentials of plant proteins, exploring top sources, nutritional benefits, and ways to make them a delicious part of your meals.

The Importance of Good Quality Protein

Proteins, the building blocks of life, are comprised of amino acids crucial for bodily functions. Opting for high-quality protein sources is pivotal, as these amino acids play a role in building, maintaining and repairing body tissues, synthesising essential elements like enzymes, hormones, antibodies and neurotransmitters.

How Much Protein Do We Need?

Optimising your protein intake on a plant-based or vegan diet is entirely achievable, but it's advisable to stay mindful of your consumption to ensure you meet your daily requirements. Your specific protein needs can vary based on factors like age, gender, weight, height, and physical activity level.

Here's a rough guide to daily protein requirements for different groups:

  • Adult women: Aim for around 0.75 grams per kilogram of body weight.

  • Adult men: Target approximately 0.84 grams per kilogram of body weight.

  • Pregnant or lactating individuals, as well as those aged 70 years and older: Consider increasing intake to about 1 gram per kilogram of body weight.

  • Children: Protein needs vary depending on age and growth stages. Refer to the Australian Dietary Guidelines for precise recommendations.

By staying aware of these guidelines and incorporating protein-rich plant foods into your meals, you can ensure you're meeting your nutritional needs for optimal health.

Top Plant-Based Protein Sources

There are a variety of plant protein sources, making it easy to meet your protein requirements on a plant-based diet. Some of the top sources include:

  1. Legumes: Legumes provide many of the same nutrients as meats, poultry, fish and eggs. Lentils, chickpeas, black beans, kidney beans, and soybeans provide protein, fibre and many vitamins and minerals.

  2. Nuts and Seeds: Almonds, walnuts, Brazil nuts, pumpkin seeds, chia seeds and hemp seeds are excellent sources of protein, healthy fats, essential micronutrients and phytochemicals but servings are smaller due to their more concentrated kilojoule content. (Please note: Whole nuts and seeds are not recommended for children aged 3 years or under because of potential choking problems. Paste from nuts and seeds such as peanut butter can be included after 6 months of age).

  3. Whole Grains and Pseudo-grains: Brown rice, oats, quinoa and buckwheat provide protein as well as fibre and complex carbohydrates.

  4. Soy Products: Tofu and tempeh are versatile options boasting complete protein profiles, offering both culinary flexibility and significant health benefits. Opt for soy products that are certified organic and crafted from non-GMO soybeans to ensure the highest quality and minimal environmental impact.

  5. Plant-Based Protein Powders: Diversify your protein sources with options like hemp, brown rice, and pea protein powders, providing ample opportunities to increase protein intake. Pea protein is generally well-tolerated, although approximately five percent of individuals with severe peanut allergies may also react to peas. To mitigate risks, it's advisable to steer clear of plant-based protein powders derived from soy protein isolate. While they offer all nine essential amino acids, many are sourced from GMO soybeans and carry a heightened allergen risk.

Other notables sources include vegetables such as broccoli, spinach and peas, nutritional yeast and spirulina.

Protein Comparison of Plant-Based Foods

Soybeans, tempeh and tofu are rich plant-based protein sources, offering 10-28g per half cup. Edamame, soy milk and other legumes provide 7-9g per half cup. Legumes also contain other macro- and micronutrients such as fibre, B vitamins, iron, zinc, magnesium and calcium.

Nuts like almonds, cashews and pistachios offer 4-6g per 28g serving while nut butter provides 6-7g per two tablespoons. Seeds are another great source, especially hemp seeds, containing 4-9g per 28g. Quinoa has 8g per cup, tahini has 5g per two tablespoons, and nutritional yeast provides 3g in two tablespoons.

Certain vegetables and fruits contribute to protein intake, with potatoes, Brussels sprouts, mushrooms, avocados, and various fruits containing 2-8g. These plant-based sources also offer additional nutrients such as fibre, vitamins, minerals, making them valuable for a well-rounded diet.

Benefits of Eating Plant-based Proteins

There are many benefits to incorporating plant proteins into your diet:

  • Saturated Fat Reduction: Plant proteins are naturally lower in saturated fats than animal proteins supporting healthy cholesterol levels and reducing heart disease risk.

  • Digestive Health: High fibre content in legumes and whole grains, and other plant-based proteins supports digestive health, preventing constipation, and promoting a healthy gut microbiome.

  • Blood Sugar Control: Plant-based protein sources help stabilise blood sugar levels, making them an excellent choice for managing or preventing type 2 diabetes.

  • Phytonutrients: Plant proteins come bundled with essential nutrients, including vitamins, minerals, phytochemicals and antioxidants supporting cellular, immune and overall health.

  • Disease Risk Reduction: Diets rich in plant proteins are linked to lower rates of heart disease, type 2 diabetes and certain cancers.

  • Sustainability: Choosing plant proteins aligns with a more sustainable and environmentally friendly food system.

Definitions: Complete vs. Incomplete Proteins

  • Complete Proteins: Certain plant foods like quinoa and soy are considered complete protein sources as they contain all essential amino acids in optimal proportions.

  • Incomplete Proteins: Most plant proteins lack one or more essential amino acids so are considered incomplete proteins. Combining different sources ensures a balanced amino acid profile.

Ways to Enjoy Plant-Based Protein

  • Smoothies: Blend your favourite plant-based protein powder with fruits and greens for a quick, nutritious smoothie.

  • Bowl Meals: Craft vibrant bowls with grains, legumes, veggies, sauces, nuts and seeds for a protein-packed delight. We love a good nourish, buddha or poke bowl at Verdant Nutrition!

  • Snack Smart: Pair hummus or nut and seed butters with veggies or whole-grain crackers for a satisfying snack.

  • Cooking with Plant Proteins: Elevate your meals by incorporating legumes into soups, stews, curries and pasta sauces.

  • Tofu and Tempeh: are versatile meat alternatives; season and marinate them and use in stir-fries, curries, burgers, wraps and sandwiches.

  • Protein-Rich breakfast: A protein-rich breakfast helps regulate appetite, keeping cravings at bay. Begin your day with creamy overnight oats, chia seed pudding, or savoury tofu scramble.

  • Legume Pasta: Choose legume pasta, a gluten-free alternative offering up to 30g of protein per 100g.

Culinary Diversity and Environmental Impact

The benefits of consuming plant proteins extend beyond personal health, contributing to the well-being of animals and the planet. By embracing plant proteins, you not only nourish your body with essential nutrients but also actively participate in building a more sustainable and environmentally friendly food ecosystem.

Contact Us for Personalised Guidance

Ready to embark on an a personalised nutrition journey? Contact us for tailored advice and insights into your individual protein and nutrition needs. Let’s craft a plan that nurtures your well-being and aligns with your unique lifestyle. Your path to a healthier, plant-powered you begins here.