Proteins are essential to our bodies. They play a key role in building muscles, regenerating tissues, and producing hormones and enzymes. But do we necessarily need to turn to animal proteins to meet our needs? What about plant proteins? This article explains everything.
What are proteins?
Proteins are made up of chains of amino acids. There are 20 standard amino acids , 9 of which are called essential because our body cannot synthesize them. These essential amino acids must therefore be provided by food.
These include: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine .
Good news: plant proteins contain all 20 standard amino acids , including the 9 essential ones. A balanced and varied vegan diet can therefore perfectly cover all our needs.
Where to find protein?
Protein is found in many foods, both animal and plant-based. Here is a list of good plant-based sources:
- Legumes : lentils, beans, peas, broad beans, chickpeas, soybeans (and their derivatives such as tofu, tempeh or textured soy protein).
- Oilseeds : almonds, walnuts, hazelnuts, sunflower seeds, chia seeds, flax seeds.
- Cereals : quinoa, rice, oats, seitan, wholemeal bread.
Should you combine proteins at every meal?
There is a persistent myth that you absolutely have to combine cereals and legumes at every meal to obtain complete proteins. In reality, this is not necessary. According to recent studies ( Erbersdobler et al., 2017 ; de Gavelle, 2017 ), it is enough to diversify your diet over several days to cover your amino acid needs.
Practical example over one day:
- In the morning, a bowl of oatmeal with almond butter and chia seeds.
- At noon, a lentil and quinoa salad with fresh vegetables.
- For a snack, apple slices with peanut butter.
- In the evening, a tofu stir-fry with brown rice and broccoli.
By combining these meals, your body gets all the essential amino acids. In fact, it stores the amino acids from the different meals and uses them as needed.
The benefits of plant proteins
In addition to providing all the essential amino acids, plant proteins have additional benefits:
- Less saturated fat and no cholesterol, unlike animal proteins.
- Rich in fiber , promoting better digestion and optimal intestinal health.
- Reduced environmental impact : their production requires fewer resources (water, agricultural land) and generates fewer greenhouse gas emissions.
For Athletes: Are Plant Proteins Enough?
Yes! A balanced vegan diet can cover all protein needs, even for athletes. Legumes, whole grains and oilseeds provide everything needed for muscle recovery and performance maintenance.
In summary
- Plant proteins are present in the majority of unprocessed foods (excluding oils and sugars).
- A varied diet over a few days is enough to cover all your essential amino acid needs.
- Plant-based proteins are a healthy and environmentally friendly option.
Switching to plant-based protein is not only good for your body, it's also a good choice for the planet!