How to get enough protein on a plant-based diet (with or without soy)
By far the most common question people asked about plant-based diets is "Where do you get your protein from?" The thought is that quality protein can only come from animal-based foods so many people worry that they’ll miss out on this essential macronutrient if they cut out these foods.
Whilst protein deficiency isn’t very common, a deficiency can be fatal. Kwashiorkor is a form of severe protein malnutrition. It is most common in countries with a limited supply or a lack of food due to periods of famine or war affecting food supply. In developed countries, those most at risk of a protein deficiency include people who do not eat properly, for example, due to a poorly managed weight loss diet, an eating disorder, or inability to cook their own food, for example, in older age.
However, if you consume a wide variety of plant-based foods, you can rest assured that you will hit the protein requirements for your body through whole food alone. There are so many ways to get enough quality protein on a plant-based diet and thankfully the list extends way beyond tofu. Contrary to popular belief, you don't need as much protein as you think. Along with being able to obtain all essential amino acids from plant foods, you can also obtain a variety of other nutrients and benefits as noted below.
A little about protein:
You may or may not have heard of amino acids.
Amino acids are the building blocks of protein and there are 11 non-essential (produced by the body) and 9 essential (must be obtained from food) amino acids.
Without causing any confusion, all you need to know is that you can find all essential amino acids in plant foods.
What is protein required for?
Protein is essential for:
The growth and maintenance of body tissues such as muscles
Making hormones - examples include insulin (for uptake of glucose into cells) and antidiuretic hormone (which signal the kidneys to reabsorb water)
Biochemical reactions - enzymes are proteins that aid biochemical reactions in the body such as digestion, energy production, and muscle contraction.
Cell and tissue structure - keratin is a structural protein found in hair, skin, and nails
Acid-alkaline balance - proteins can help normalise the acid-alkaline balance of the body
Transport - proteins help transport substances around the body which otherwise would not be able to move to where they need to be
Immune health - proteins form antibodies to protect your body against disease-causing bacteria and viruses.
Energy supply - protein can act as a valuable source of energy in states of fasting or intense exercise.
What do I need to know about plant-based protein?
When it comes to plant-based protein, some people speak about “incomplete protein” and “poorer quality protein”. However, these terms are misleading.
A well-balanced plant-based diet that consists of eating a variety of beans, lentils, peas, wholegrains, nuts, seeds & vegetables over the course of each week ensures we get all essential amino acids our bodies require to build and maintain healthy, strong bodies.
Studies show that plant-based people get roughly 70% MORE protein than they need
How much protein do we need daily?
The World Health Organisation & European Food Safety Authority recommend adults consume 0.83g/kg body weight
However, to compensate for a slightly decreased digestibility of protein in plant foods, it’s recommended adults consume 0.9g/kg body weight
Endurance athletes: 1.2-1.4g/kg body weight (dependant on training schedule)
Strength/power athletes: 1.4-1.8g/kg body weight (dependant on training schedules)
Example: Take a 65kg person and allowing for 0.9g/kg protein body weight. Here’s an example of a simple day of plant-based eating with 59grams of plant-based protein:
Breakfast: 60g oatmeal and berries cooked with a mix of water and soymilk (7 + 7 grams)
Lunch: salad and bean burger with 2 slices wholegrain bread (3 + 13 + 8 grams)
Dinner: 150g cooked lentils, brown rice, and vegetables (12 + 9 grams)
Best plant sources:
The best sources of plant protein include:
Tofu, tempeh, seitan, beans, lentils, peas, wholegrains, quinoa, nuts and seeds, soy milk, and soy yogurt
For sources of complete protein (meaning they contain all 9 essential amino acids), plant-based sources include soy, tempeh, quinoa, and hemp.
Hitting your protein requirements is not something you should worry or stress about. Ensuring you consume a wide diversity of whole plant foods is key to hitting your calorie and nutrient needs and this includes protein. All foods contain some amount of protein including green vegetables such as broccoli and bok choy.
Benefits of whole food plant-based protein
Many whole-food plant-based protein sources are packed with fibre such as beans and lentils that help build a healthy gut
Unlike animal sources, plant protein sources do not contain cholesterol and very little saturated fat so they help promote a healthy heart
As plant-based protein sources are naturally lower in calories than in animal-based sources, they can help with weight loss for those looking to lose weight
Should I take any protein supplements?
Supplements (such as protein powder) are not required unless there is a specific need to take them e.g. if regularly engaging in strength or endurance training or if recovering from an operation or illness.
If you choose to consume protein supplements such as a protein powder, ensure they are as natural as possible and free of artificial preservatives, colourings, and flavourings. An example of this can be unflavoured soy, pea, or hemp protein.
Can you be vegan or plant-based without soy?
You can absolutely have a healthy plant-based diet with or without soy. It is not necessary for vegan or plant-based diets. However, including some soy foods provides an excellent and easy way to reach recommended intakes of protein. It is a top-quality protein and can offer protection against certain chronic diseases.
There’s evidence that consuming at least one serving of soy per day can:
Lower LDL cholesterol
Reduce the risk of prostate cancer by 26 - 30%
Protect women against breast cancer
For those going through perimenopause and menopause, soy may also reduce hot flashes.
Fermented soy foods such as tempeh help support healthy gut flora.
Soy is an excellent plant food with a variety of health benefits and a very versatile food to work with. But if it is a food you choose not to consume, there are plenty of other options as listed above to get enough protein in your diet.