Plant Proteins: The Powerful Alternative to Animal Protein

At a time when sustainability and health are becoming increasingly important, many people are asking themselves: Can plant proteins really replace animal protein? The answer is a clear yes! In this article, we compare the amino acid profiles of animal and plant proteins and show how diverse plant protein sources are.

The importance of proteins and amino acids

Proteins are essential building blocks of our body. They consist of amino acids, nine of which are considered essential - that is, our body cannot produce them itself and must obtain them through food. A complete protein contains all nine essential amino acids in sufficient quantities.

Animal vs. Plant Protein: A Comparison of Amino Acid Profiles

Traditionally, animal proteins from meat, fish, eggs and dairy products have been considered complete proteins because they contain all essential amino acids in optimal ratios. Plant proteins have often been considered incomplete because individual plant sources do not always provide all essential amino acids in sufficient quantities.
But current research shows a different picture. According to a publication by Young and Pellett (1994), a well-planned plant-based diet can provide all essential amino acids. By combining different plant-based protein sources, a complete amino acid profile can be achieved.

Diverse sources of plant proteins

• Soybeans and edamame: Soy is one of the few plant-based protein sources with a complete amino acid profile. Studies show that soy protein has a high biological value (Hughes et al., 2011).
• Legumes: Lentils, chickpeas and beans are rich in lysine but low in methionine. Combine with grain products that are rich in methionine and low in lysine to create a complete profile.
• Quinoa and amaranth: These pseudocereals provide all essential amino acids and are therefore complete proteins (Bhargava et al., 2006).
• Nuts and seeds: Hemp seeds, chia seeds and pumpkin seeds are excellent sources of protein with diverse amino acid profiles.
• Whole grains: Oats and brown rice complement legumes perfectly to achieve a complete amino acid profile.

Studies prove the effectiveness of plant proteins

A study by Gorissen et al. (2018) shows that plant proteins can support muscle protein synthesis, especially when they come from high-quality sources and are consumed in sufficient quantities. The authors emphasize that the combination of different plant proteins improves the amino acid profiles and thus increases the biological value.
The Academy of Nutrition and Dietetics confirms that well-planned vegetarian and vegan diets are suitable for all stages of life and can provide all necessary nutrients (Melina et al., 2016).

Conclusion: Plant proteins are a powerful alternative

Plant proteins not only offer health benefits, but are also more sustainable and environmentally friendly. The variety of plant protein sources and their clever combination can achieve an amino acid profile that is on par with that of animal protein.
At SOOYFOOD, we rely on the power of plant-based proteins. Our roasted edamame snacks are not only delicious, but also provide high-quality plant-based protein - perfect for anyone who wants to enjoy healthy and sustainable food.

Sources:

• Bhargava, A., Shukla, S., & Ohri, D. (2006). Chenopodium quinoa—An Indian perspective. Industrial Crops and Products , 23(1), 73–87.
• Gorissen, SHM, Crombag, JJR, Senden, JMG, Waterval, WAH, Bierau, J., Verdijk, LB, & van Loon, LJC (2018). Protein Content and Amino Acid Composition of Commercially Available Plant-Based Protein Isolates. Nutrients , 10(7), 979.
• Hughes, GJ, Ryan, DJ, Mukherjea, R., & Schasteen, C.S. (2011). Protein digestibility-corrected amino acid scores (PDCAAS) for soy protein isolates and concentrate. Journal of Agricultural and Food Chemistry , 59(23), 12707–12712.
• Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics , 116(12), 1970-1980.
• Young, VR, & Pellett, P.L. (1994). Plant proteins in relation to human protein and amino acid nutrition. The American Journal of Clinical Nutrition , 59(5 Suppl), 1203S–1212S.