With a projected 9.6 billion people to inhabit this planet by 2050, scientists have warned that food production will be unsustainable if current consumption patterns persist. Thanks to social media and information globalization around one-third of Americans have stated that they are reducing meat consumption and favoring flexitarian, vegetarian and vegan diets. The lean towards plant-based products for protein alternatives has led 17% of U.S. consumers to eat a predominately plant-based diet while 60% of Americans claim to be reducing their consumption of meat-based products, according to HealthFocus data. [1]
While the population moving to a more plant-based diet may be good for the sustainability of our food supply, how does this affect the health of a human being? There are nine amino acids contained in proteins that are essential for a human body to function. These amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylanaline, threonine, tryptophan, and valine. Proteins that contain all nine of these essential amino acids are considered complete proteins while proteins that are low in one or more or these amino acids are considered incomplete proteins. The FDA maintains that a healthy person should consume some complete protein at every meal. [2] The best way to guarantee consumption of a complete protein is to consume meat, dairy, eggs, fish and poultry. While plant-based items like rice, beans, corn and other vegetables contain proteins, they are incomplete proteins and must be combined in order to ensure proper nutrition. If a person limits their protein intake to just a few plant-based sources, they are in danger of experiencing consequences like hair loss and fatigue.
Pea protein is an example of a plant-based protein that has gained in popularity with flexitarians, vegans and vegetarians. Pea protein consumption is on the rise as it is a hypoallergenic protein that provides branch chain amino acids for muscle building, good satiety, a sustainable source and is easy to incorporate into a variety of foods. [3] While this protein has some good benefits, it is considered an incomplete protein since it is very low in two essential amino acids, methionine and tryptophan. Most nutritional experts suggest you pair this plant protein with poultry or pork to make sure you are getting all the nutrition that you need for your body to function correctly. While this works for the flexitarian, this is not something that works with the vegan diet.[4] In order to make a complete protein using pea protein, the consumer would need to pair this with something like rice protein, which is high in methionine but low in most other essential amino acids.
As virtually all proteins coming from plant sources are considered incomplete proteins it becomes essential for someone eating a plant-based diet to understand how to put different foods together in order to obtain all amino acids essential for life. Generally; grains, cereals, nuts, or seeds can be eaten together with dried beans, dried peas, lentils, peanuts or peanut butter. Examples of these combinations include peanut butter on wheat bread, rice and beans, and split pea soup with corn bread.[5] This information can be hard to find and overwhelming as uncredentialed fitness bloggers and nutritionists will claim that plant proteins can be considered complete, or worse, that you don’t really need all nine essential amino acids for a healthy life. Stay away from any article or blog that makes these claims as they are simply not true. The FDA provides some great information regarding complete and incomplete proteins as well as having information on the amino acid profiles of almost every source of protein in their Access Data library. When deciding to follow a plant based diet it never hurts to consult a Registered Dietitian, not a nutritionist or holistic, to learn how to go vegan and still maintain a high quality of health.
[1] “Alternative Proteins Could Become a Staple for US Consumers.”J. Devenynes. www.fooddive.com. 3/26/2019.
[2] “What Are Complete Proteins.” Study.com. Chapter 3 Lesson 26
[3] “Pea Protein Powder: Nutrition, Benefits and Side Effects. “ E. Julson. Healthline. 11.30.2018
[4] “Your Comprehensive Guide to Pea Protein.” D. McDonough. Mind Body Green.
[5] Incomplete Proteins. www.umass.edu