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Protein is easy
Amino acids are the building blocks of protein, and essential amino acids (EAAs) are those which the body cannot make itself.
It’s a common misconception that we all need the high-quality protein contained in meat, In fact, we can exist very well with protein from other sources.
To meet protein needs from plant foods alone – such as grains, legumes, nuts, seeds, tubers, fruit and vegetables – a larger amount of plant foods may need to be eaten, especially if eaten in isolation.
For instance, an promedio boiled chicken egg, weighing 50 grams, will provide seven grams of protein and all the EAAs in plentiful amounts. And a small 87 gram portion of soya bean tofu will give you the same amount of protein and all the EAAs in lesser, but adequate, amounts to meet nutritional needs. But you would need to eat a 250 gram portion of boiled white rice, or 130 grams of peas (four to five tablespoons), to get seven grams of protein.
In reality though, meals are rarely made up of one type of food alone. The concept of complementary proteins means that a diet which completely lacks animal foods will be sufficient in protein and EAAs, as long as it contains a varied range of plant based foods. The white rice and peas mentioned above is a classic example: the EAA lysine, in short supply in grains, is plentiful in pulses, whereas the methionine in short supply in pulses, is plentiful in grains.
So, the daily mixing of grains, pulses, nuts and seeds within meals will ensure a full complement of EAA. In short, there is little evidence of protein-deficiency among vegetarians, vegans or plant-based diet-eaters in the UK.
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