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Get the complete rundown on plant-based protein with our expert, including how much you need, where to get it and our plant-based protein powders
Summary
1What is plant-based protein?
You probably already know that dietary protein can be found in both animal and plant-based sources…
2Animal protein vs plant-based protein
The key difference between animal protein sources, like meat, fish, eggs and dairy, versus plant-based sources, such as beans, lentils, nuts, seeds…
3Sources of plant-based proteins
“My favourite plant-based complete proteins would be quinoa, soy products, hemp seeds and chia seeds.” says Emily…
Plant-based diets have been popular for a long time now, with many people choosing to reduce or eliminate meat entirely for health, ethical or environmental reasons.
Recent research has shown that a whole-foods, plant-based diet can provide all the protein you need and improve your health and longevity.1-5
“Protein is really important for football players and vegetarians and vegans still have the same protein goals than those who eat animal-based foods,” begins Emily Foster, an in-house nutritionist at H&B.
In our complete guide to plant-based protein, we’ll explore how much you need and how to get it from a plant-based diet. We’ll also reveal the best sources of plant protein and our top four picks for plant-based protein powders.
What is plant-based protein?
Alongside carbohydrates and fat, protein is one of three essential macronutrients for our health. Protein has many functions, including promoting cell and tissue growth, helping to maintain and build healthy muscles and bones and supporting our immune systems.6
“A few of my favourite proteins are called “complete proteins”, which contain all essential amino acids. We have ones which the body can produce themselves. But then we have ones which we have to consume from diet and to be able to promote muscle repair, recovery and growth,” says Emily.
“Some foods will contain all essential amino acids, whereas other foods you'll have to pair with foods that contain different types of essential amino acids to be able to achieve a complete protein.”
You probably already know that dietary protein can be found in both animal and plant-based sources.7 But is there any difference in the quality of animal and plant-based protein? Let's find out.
Animal protein vs plant-based protein
The key difference between animal protein sources, like meat, fish, eggs and dairy, versus plant-based sources, such as beans, lentils, nuts, seeds and whole grains, comes down to their amino acid profile.1,2
Proteins are made up of 20 amino acids – nine of which are essential, because our body can’t make them.1,2,8
Some plant-based proteins do not contain as many essential amino acids1,2,8 However, there’s a simple way to overcome this when following a plant-based diet. By eating a wide variety of different plant-based proteins throughout the day, you can ensure that you get adequate amounts of all nine essential amino acids.1,9
Furthermore, some studies have found that plant-based protein sources are typically lower in saturated fat, sodium and cholesterol than animal sources, meaning that cutting meat out of your diet may contribute to weight loss and better cardiovascular health.3,4,7,11,12
How much protein do you need?
The average healthy adult needs around 0.8–1g of protein per kg of body weight per day.13
However, a number of things may increase your protein needs, such as your activity level and health – strength and endurance athletes are advised to consume more protein (around 1.2-2.0g of protein) as do people who are unwell or recovering from an operation (closer to 1.5g per kg).13,14,15
You may also want to consume more than the recommended amount of protein for several reasons:
- protein helps build and repair muscles, so you should increase your daily protein intake if you want to improve your athletic performance and strength (while still having enough carbs and fibre)16,17
- a high-protein meal or snack can leave you feeling fuller for longer, which may mean you’re more likely to opt for healthier choices when snacking and prevent you from over-snacking18,19
- a high-protein diet may help you lose weight and improve your body composition in combination with a balanced diet18,20
Sources of plant-based proteins
If you follow a plant-based diet, there’s a wide variety of plant-based foods that are rich in protein for you to choose from.21
“My favourite plant-based complete proteins would be quinoa, soy products, hemp seeds and chia seeds.” says Emily.
“For combinations, rice and beans are a good pairing. Rice is really low in an essential amino acid called lysine, but it's high in methionine, whereas beans are the opposite. So if you consume your rice and your beans together you create a complete protein.”
Soy products are high-quality protein sources made from soya beans. They’re thought to contain all nine essential amino acids, meaning they’re a source of complete protein.22
Products made from soy include:23,24
- tofu
- tempeh
- edamame
- soya milk
- textured vegetable protein
Pulses are the dried seeds of legumes. They’re a nutrient-dense food high in protein, fibre, vitamins and minerals.25
Pulses are an inexpensive and healthy way to incorporate more protein into your diet.
Examples include:25
- white beans
- black beans
- kidney beans
- chickpeas
- lentils
- peas
Nuts and seeds are another great way to boost your protein intake. These calorie and nutrient-dense foods provide a good serving of protein, healthy fat and fibre.26
Some of the best choices of nuts and seeds include:26
- hemp seeds
- pumpkin seeds
- peanuts
- almonds
- cashew nuts
- chia seeds
- walnuts
- hazelnuts
Most people think of whole grains as an important source of carbohydrates, but they’re also a source of dietary fibre and can provide a moderate amount of protein.27
The following whole-grain foods include a good serving of protein:28
- oats
- buckwheat
- quinoa
- millet
- whole-grain bread
- brown rice
You may be surprised to find out that you can also find plant-based protein in some vegetables.21
Another excellent protein source is seitan, which is made from wheat gluten.29 Seitan is a complete protein that can be used as a meat replacement, but you should avoid it if you have coeliac disease or a sensitivity to gluten.30,31
Other notable sources of protein can include:
- nutritional yeast33
- mycoprotein (Quorn)34
- spirulina35
Our favourite plant-based protein powders
Eating a varied and abundant diet is the best way to hit your protein goal. But if you want to increase your daily protein, a plant-based protein supplement can boost your overall daily protein intake.36
Here are our top picks for plant-based protein supplements.
Our pick for soy protein powder
Soy protein powder is thought to be a complete protein that can boast some impressive benefits:
- it contains all nine essential amino acids37
- it has a high percentage of protein37
- it’s rich in isoflavone, which may contribute to a reduction of hot flushes in menopausal women 38
Soya Protein Powder from Pulsin is a versatile vegan protein powder with 90% protein content. This unflavoured protein powder has no added sugar or sweeteners, meaning you can add any flavours you wish to make a healthy protein shake tailored exactly to your taste.
Our pick for pea protein powder
Made by isolating the protein of yellow peas from their natural carbohydrates and fats, pea protein powder:39
- contains all nine essential amino acids
- has a high percentage of protein
- can be easily digestible
Pea Protein Powder from Pulsin is a high-quality hypoallergenic protein powder containing a balanced supply of amino acids and an 80% protein level. It’s the perfect alternative for people wishing to avoid dairy and soya-based proteins due to food allergies or intolerance. It’s also gluten and GM-free.
Our pick for hemp protein powder
Hemp protein powder is made from pressed and ground seeds from the hemp plant. This process removes most of the fat while keeping all of the essential amino acids and a small amount of essential fats and fibre.40
Hemp protein powder can be:
- rich in fibre40
- high in protein40
- a source of omega 341
Organic Hemp Protein Powder from Naturya is a fine, protein-dense powder with an earthy flavour. There’s no added flavouring, so it can be added to smoothies, energy bars, pastries or soups for an added boost of protein, vitamins and minerals.
Our pick for diet plant-based protein powder
Diet plant-based protein powders have enough protein per serving to be used once a day to substitute a meal.
A diet plant-based protein powder may help you:
- lose weight42
- improve weight-related disease risk factors43
- meet your daily protein goals
Diet Fuel Vegan Meal Replacement Shake from USN contains 26g of protein made from a blend of pea protein isolate, soya protein isolate and rice protein concentrate. It also contains vitamin B12 and iron to support energy levels.44
The final say
Protein is an essential macronutrient that helps build healthy muscles and bones and support our immune system.6 You can get more than enough protein from a plant-based diet by eating a wide variety of soy products, pulses, nuts, seeds and whole grains – all of which are rich sources of protein, fibre, carbohydrates, vitamins and minerals.6,7
Although it takes careful planning, a plant-based diet can meet all your nutritional needs.1,2 Eating a wide variety of plant-based foods ensures you get all the essential amino acids and nutrients your body needs.1,2
The advice in this article is for information only and shouldn’t replace medical care. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements mustn’t be used as a substitute for a varied and balanced diet and a healthy lifestyle.
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