Protein Mythbusting - 3 Plant-based Protein Myths Debunked

The next time you open your social media apps, chances are you’re going to see someone posting about protein. Protein is everywhere right now - it’s being added to all sorts of products and people won’t stop talking about how many grams they eat in a day. While protein is an essential part of a healthy diet, there are a few misconceptions about plant-based protein in particular that I want to clear up.

1) You can’t get enough protein on a plant-based diet

• This is a common myth that’s absolutely false. Beans, legumes, tofu, tempeh, nuts, and seeds are loaded with protein and other nutrients your body needs to maintain and grow muscle. An individual’s protein needs may vary depending on how much they exercise, and other factors, but experts say adults need about .36 grams of protein per pound they weigh. You can use this online resource to calculate your individual needs. For a 40-year-old woman who weighs 140 lbs, this is about 51 grams per day. For a 40-year-old man who weighs 165 lbs, this is about 60 grams per day. 

• Here are just a few high protein and high fiber plant-based meals you can add to your diet to easily reach your protein goals:

  • Vegan Almond Flour Pancakes (11g protein and 7g fiber per serving)

  • Vegan Savory Oatmeal (20g protein and 8g fiber per serving)

  • Crispy Black Bean Tacos (20g protein and 11g fiber per serving)

  • Roasted Vegetable Quinoa Bowls (22g protein and 14g fiber per serving)

  • Peanut Quinoa Bowls (38g protein and 16g fiber per serving)

2) You won’t get all the essential amino acids on a plant-based diet

• Amino acids are the building blocks of protein. Your body needs 20 different amino acids to function correctly. Nine of these amino acids are called “essential amino acids” because your body doesn’t naturally create them - they must be consumed through the food you eat. Foods that contain all nine essential amino acids are called “complete proteins”. While it’s true that meat does contain all nine essential amino acids, you can easily consume all of them by eating a diverse plant-based diet. Here are a few examples of foods or food combinations that create a complete protein:

  • Quinoa

  • Soy products (tempeh, tofu, and edamame)

  • Hemp seeds

  • Chia seeds

  • Rice and beans

  • Hummus and whole wheat pita bread

  • Peanut butter sandwich (on whole wheat bread)

3) The more protein the better

• This is the most viral take these days and is contributing to all sorts of foods having protein added to them - popcorn, bread, pasta, and even ice cream! If you’re trying to build muscle, that won’t happen simply from eating extra protein. You need to strength train to build muscle. Sorry, folks, you won’t get a six pack from sitting on your couch and eating protein-rich ice cream.

• When you eat more protein than your body needs, your body doesn’t store that excess protein for later. Once your protein needs are met, extra protein is stored as fat. Excess calories from any source are stored in the body as fat. Extra protein can also increase blood lipid levels (cholesterol and triglycerides) and can increase chances of heart disease since many high-protein animal-based foods are high in total and saturated fat.(1)

To wrap up, protein is an essential macronutrient and you want to make sure you’re getting enough of it. There are many sources of healthy, plant-based proteins you can eat that contain all essential amino acids. If you eat too much protein, your body will store it as fat.

(1) Mayo Clinic Health System. Are you getting enough protein? https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein#:~:text=You%20can't%20build%20muscle,as%20fat%20in%20the%20body.