It is undoubtedly a fact that the transition to a plant-based diet brings plenty of benefits. But we can also not deny one common question that comes up often with such types of diets.
Can vegans and vegetarians get enough protein, especially the essential amino acids our bodies need? It is important to mention here that, unlike animal proteins, most plant proteins don’t contain all nine essential amino acids in one source.
However, recent research on vegan diets has declared that now it is completely possible to cover all your amino acid needs on a vegan diet. Yes – with a bit of planning, now one can get a complete nutrition plan with this diet.
If you want to know the inner insights about how a vegan diet ensures all the essential amino acids for a balanced vegan-friendly diet then keep reading this quick guide to find all your answers here.
Why Do Amino Acids Matter?
Amino acids are known as the building blocks of protein. That is why their intake is really important to ensure a good flow of energy. This energy is very important to perform many important functions in the human body including muscle health, immune support, and more.
You would be surprised to know that out of the 20 amino acids, there are nine very essential ones that our bodies can’t produce. That is why we need to get them from a good diet to ensure protein synthesis in the body.
Keep in mind that if you’re vegan then there are easy ways to enjoy complete protein meals. Even on a plant-based diet with the right combinations, you can have a deficiency of any nutrient. In such situations, you should consult your healthcare to get a good health supplement to fulfill your body’s needs.
Best Vegan Sources of Essential Amino Acids
You might have heard that plant-based sources don’t provide “complete” proteins, but a few powerful plants are an exception.
Let us tell you about some vegan-friendly foods that give you a range of amino acids. You can simply add them to get a good amount of amino acids in your diet.
Soy Products: Soy is a superstar when it comes to plant-based protein. It is found in food sources like tofu, tempeh, and edamame. You can choose any of them as a top pick for vegans. Use them as stir-fries, salads, or even as snacks. It’s all up to you, so don’t hesitate!
Quinoa: This is one of the most ancient grains that contains all the essential amino acids. As a result, it is known as the best and complete protein source. You can use it as a versatile option for many purposes. Use them in salads, soups, or any way in your vegan meals as per your desire.
Buckwheat: Though it’s technically not a grain, still buckwheat contains many essential amino acids. So, you can use it in various ways. For example, you can add it to your breakfast porridge, salads, etc. Furthermore, there are also buckwheat noodles available that can be a good snack option for vegans as a complete protein meal.
Chia and Hemp Seeds: These tiny seeds are known as a little nutritional punch that offers good amino acid coverage. You can add them to foods to enhance their flavor. For example, in the morning or workout smoothies, oatmeal, or puddings. Else, you can also sprinkle hemp seeds on salads or in soups for improved flavor.
Easy Vegetarian Complete Protein Combinations
Since we all know that most plant foods don’t contain all amino acids. But there is a way to deal with this situation. We can mix and match different foods to create a “complete protein.”
That is why you don’t need to eat these combinations in every meal. All you need to do is to just aim to get a good variety throughout the day. Following are some easy combos to help you get started:
Rice and Beans: This classic combo is known as a staple for good reason. Beans are full of lysine but lack methionine. While you may also know that rice has a good amount of methionine but less lysine. That is why their combo is highly suggested as theft both together make a balanced meal.
Peanut Butter and Whole Wheat Bread: You would be glad to know that peanut butter on whole wheat bread is one of the tastiest breakfast options. Isn’t it? The good news is that it is declared as a vegetarian complete protein combination for all vegans. So, try to have them for a good protein meal in your diet.
Hummus and Pita: Chickpeas in hummus pair well with pita bread. Both of them have such nutrients that when combined then they make a good nutritious meal option. That is why, one can easily add this combo also to ensure all the amino acids in the diet.
Practical Vegan Complete Protein Meals
For those days when you want simple, complete vegan protein meals, try these ideas:
- You can combine cooked quinoa with black beans, fresh veggies, and a sprinkle of hemp seeds. This meal has everything you need for a balanced protein boost.
- Sauté tofu with mixed veggies and toss with cooked buckwheat noodles. This way, you can easily get a full amino acid profile in a single and delicious dish.
- Make a chia pudding for breakfast or dessert. With some added nuts and seeds on top, they would be great as a healthy protein meal option for you.
Quick Tips to Boost Amino Acids for Vegans
Follow these additional effective tips to enjoy quick results.
- Instead of relying on one or two sources, you can aim to include a range of protein-rich foods. They may be like lentils, chickpeas, grains, and seeds throughout the week.
- You can add nuts, seeds, or vegan protein bars to your snacks. All of them will be great for fulfilling your amino acid needs especially if you’re active or want to build muscle.
- You can also try vegan protein powders like pea and rice proteins for extra support. They deliver a complete amino acid coverage that makes them great for your smoothies or post-workout shakes.
Final Thoughts
The intake of all essential amino acids on a plant-based diet isn’t as tricky as it might seem. It can be possible with a little variety and some planning about your daily vegan complete protein meals. All you need to do is add some simple and delicious options like quinoa salad or peanut butter sandwich.
Remember to acknowledge the variety and creativity that plant-based eating offers. This is the best way to enjoy nourishing your body the vegan way!
