Protein on a Plant-Based Diet: Why Quality Matters More Than Quantity

You may have heard that plant proteins are “incomplete” and therefore need to be carefully combined at every meal.

This is an oversimplification.

Different plant foods contain different proportions of essential amino acids. However, by eating a varied diet containing legumes, wholegrains, nuts, seeds, vegetables and other plant foods, we can obtain a broad range of amino acids across the day.

There is no need to meticulously combine complementary proteins at every meal.

Instead, focus on variety. The more diverse your diet, the wider the range of nutrients and amino acids you are providing your body.

Don’t overlook digestibility

An important consideration when choosing protein sources is not simply how much protein a food contains, but how well you tolerate and digest that food.

Some people digest beans and lentils very comfortably, while others may experience bloating or discomfort, particularly when increasing their intake too quickly.

Preparation can make a difference. Soaking and thoroughly cooking legumes can improve their digestibility, and starting with smaller portions may be helpful for those who are not accustomed to eating them regularly.

Fermented foods such as tempeh can also be a useful option for some people.

The best food is not necessarily the one with the highest protein content — it is one that provides nourishment and works well for your individual digestive system.