Plant-Base Diet & Essential Amino Acids

Happy Day My Friends,

Recently, a client expressed her desire to eliminate meat entirely from her diet and inquired whether it was feasible to meet all necessary protein requirements through a plant-based diet. The answer is a resounding YES!

The Academy of Nutrition and Dietetics, formerly known as The American Dietetic Association, and the Dietitians of Canada assert that planned vegetarian diets are healthful, nutritionally adequate, and provide benefits in preventing and treating certain diseases. A vegetarian diet, including vegan options, can fulfill current recommendations for key nutrients such as protein, iron, zinc, calcium, vitamin D, riboflavin, vitamin B-12, vitamin A, n-3 fatty acids, and iodine. In some cases, fortified foods or supplements may be helpful in meeting individual nutrient requirements. Well-planned vegan and other types of vegetarian diets are suitable for all stages of life, including pregnancy, lactation, infancy, childhood, and adolescence.(1)

For decades, misinformation perpetuated by the food industry and a lack of nutritional knowledge led many to believe that meat was the sole source of essential amino acids necessary for human structural and metabolic functions. While it's true that meat contains all required essential amino acids, it's equally true that a diverse array of plant-based foods, when consumed consciously and in combination (protein complementation), can provide all necessary amino acids.

In a review study titled “Dietary Protein and Amino Acids in Vegetarian Diets”, the protein and amino acid intakes from vegetarian diets followed by adults in Western countries were examined. The review concluded that classic vegetarian diets typically provide more than adequate protein and amino acids. The study emphasizes that with a modest amount of dietary variability, there are no issues regarding sufficient intakes of any individual indispensable amino acids from vegetarian diets, including lysine. An insufficient protein intake from vegetarian diets may occur if the diet does not include protein-rich foods such as legumes, nuts, and seeds.

The key to a successful plant-based diet lies in diversity, or what I like to call "conscious eating." By incorporating a variety of plant-based foods, including legumes and nuts, one can easily obtain all essential amino acids. Remember, becoming vegetarian or vegan is a healthy option, not a requirement. 

Opting for a plant-based diet is a trend that we are seeing people choose more frequently due to the health benefits it provides, including lowering the risk of chronic diseases, managing weight, consuming nutrient-rich foods, improving digestion and gut health, as well as environmental sustainability and ethical considerations.

Proteins are large, complex molecules essential for the structure and function of cells, tissues, and organs in living organisms. Amino acids are the building blocks of proteins and play crucial roles in various physiological processes, including enzyme catalysis, cell signaling, immune function, and nutrient transport. There are 20 standard amino acids that serve as the building blocks of proteins. These amino acids can be classified into two main categories:

• Non-essential amino acids: These are amino acids that the body can synthesize on its own from other compounds. There are 11 non-essential amino acids.

• Essential amino acids: These are amino acids that cannot be synthesized by the body and must be obtained from the diet. There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Legumes and vegetables  have low levels of methionine amino acid. Grains, Nut/Seeds, and Corn have low levels of lysine amino acid. Grains have low levels of threonine amino acid. Corn has low levels of tryptophan amino acid. 

Protein complementation is the most efficient way to get all 9 amino acids into a vegetarian’s diet. Protein complementation is when you combine two vegetable proteins (legumes and grains for an example) to get all 9 amino acids that are essential for your body. The breakdown of protein complementation goes like this:

Food	Limited Amino Acid	Complement
Legumes, including Beans	Methionine	Grains, nuts, seeds
Grains	Lysine, threonine	Legumes
Nuts/seeds	Lysine	Legumes
Vegetables	Methionine	Grains, nuts, seeds
Corn	Tryptophan, lysine	Legumes

By combining vegetarian protein sources you can ensure that you are getting all 9 amino acids. Protein complementation does not have to be done at the same meal but during the day. A vegetarian diet, if planned correctly, can provide you with all of the vitamins, minerals, and amino acids the body needs. Some examples:

• Rice and beans

• Hummus and pita bread  (chickpeas and tahini)

• Peanut butter sandwich

• Bean soup and crackers

• Pasta and peas

• Whole wheat bread and peanut butter

• Lentils and almonds

• Roasted nuts, seeds, and peanuts
  

Also, it is worth noting the list of plants with complete or nearly complete proteins to include in your diet:

• Quinoa

• Tofu, Tempeh, Edamame - source of soy protein.

• Amaranth

• Hemp seed

• Chia

• Buckwheat

• Ezekiel Bread

• Spirulina

• Nutritional Yeast

• Mycoprotein (Quorn)
  

Endurance athletes are increasingly adopting plant-based diets and serving as living examples that such diets can provide all essential amino acids. A few noteworthy athletes include Sott Jurek (ultra marathon, 100% plant-base), Brendon Brazier (vegan ironman), Rich Roll (vegan ultra ironman), Robert Cheeke (vegan bodybuilder), and Michael Arnstein (fruitarian ultra runner).

In conclusion, consuming a variety of plants while being mindful of protein complementation ensures the body receives all essential amino acids necessary for proper structural and metabolic functions. For plant-based recipes rich in complete proteins, check out this article.

Whatever your choice of healthy eating, I am here to support you on your journey to WellBeing!

Coach Edna

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