Plant proteins: how to cover your needs without animal products
Fiona Benoît
ASCA Pharmacist-Therapist · RCC M799262 · 4 min read
Plant proteins are not incomplete, provided they are combined correctly. An overview of legumes, cereals and proteins with a complete amino acid profile.
Key points
- Legumes + cereals: combination for all essential amino acids
- Hemp and soy: plant proteins with a complete amino acid profile
- Plant iron: less assimilable, improve with vitamin C
- Spirulina, chlorella, pollen: valuable contributions for vegetarian diets
The myth of incompleteness
The main argument of big eaters of animal proteins is: "With plant proteins, you don't get all the essential amino acids". Unlike proteins of animal origin, plant proteins do not always contain all the essential amino acids. As a general rule, legumes such as lentils, chickpeas or kidney beans are low in methionine. On the other hand, cereals such as rice, corn or oats contain too little lysine.
The winning combination
A combination of legumes and cereals in your diet makes it possible to provide all the essential amino acids by filling the deficiency of each. Plant proteins combined together can therefore provide all the essential amino acids. Some plant proteins even have a complete amino acid profile, such as soy or hemp.
Plant iron
To be able to cross the intestinal barrier and therefore be assimilated, iron must be in its ferrous form. Plant iron is less easily absorbed than animal iron, but this can be remedied by simultaneously consuming foods rich in vitamin C, which promote its absorption.
For vegetarian and vegan diets
Depending on your diet, if you have a vegetarian or vegan diet, spirulina, chlorella, afa-klamath, pollen and royal jelly can be a very valuable daily contribution. Regularly check your iron, vitamin B12 and vitamin D, which are often deficient in these diets.
Source: superfood.docx & maj lherbo.docx, Regaining energy section
Note: This article is written for informational purposes. It does not replace medical advice. Consult a healthcare professional before any treatment, especially in case of chronic illness or while taking medication.
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