Do plant proteins provide complete amino acid profiles?
Written by
David Nelson
Reviewed by
Prof. Graham Pierce, Ph.D.Many botanical proteins supply complete amino acid profiles contrary to conventional thinking. Typical examples include soy, quinoa, buckwheat, hemp seed, and chia seed, which contain all nine essential amino acids. For other plants, the strategic combination of them yields full nutritional profiles. Varying proportions of amino acids yield nutritionally complete profiles corresponding to those of animal proteins.
Inherently Complete Plants
- Soy: 9g complete protein per 3oz tofu
- Quinoa: 5.2g lysine/cup with gluten-free benefits
- Buckwheat: 6g protein/cup including methionine
Complementary Pairings
- Rice + beans: Balances lysine and methionine
- Hummus + whole wheat: Combines sesame and wheat profiles
- Peanut butter + oatmeal: Legume-grain synergy
Timing is important in a complementary protein system. Rather than eating grains and legumes at the same meal, eat them within twenty-four hours of each other. This allows you greater flexibility in your meal planning. You may eat oatmeal for breakfast and lentil soup for dinner. Moreover, numerous experiments have demonstrated that this method of combining proteins is just as effective as their immediate combination in maintaining amino acid balance.
Preparation enhances protein nutrition from plants. Soak beans overnight in lemon juice to neutralize the phytates that block the absorption of amino acids. Sprout grains (e.g., buckwheat) to increase lysine content. Ferment soy (to make tempeh), said to be 15% more bioavailable than tofu.
Specific diets require unique treatment. Athletes should focus on post-exercise nutrition that utilizes quinoa and hemp seed. Aging individuals should benefit from the complete protein sources found in soy, which can help maintain and develop muscle. Children should use whole-grain breads with ground nuts, such as peanut butter, to encourage growth. Each group is perfectly capable of thriving without the use of animal proteins, provided it is properly planned and managed.
Monitor your amino acid balance via energy and recovery. Do you feel tired after meals high in grains? Increase the amount of legumes in your diet? Are you sore from exercising? Attempt to eat more quinoa. Most people achieve their optimal protein balance within weeks of applying these plant-based techniques.
Read the full article: 10 Best Amino Acid Sources & Why You Need Them
