Complete Proteins

Not all proteins are equal. Whilst animal-based proteins contain all 9 of the essential amino acids (building blocks of proteins) most plant-based proteins do not. The word ‘essential’ in nutrition means that your body doesn’t make these nutrients itself, so they do need to be consumed or supplemented. So how can you make sure you are getting sufficient protein if you are eating more or all plant-based meals?

 

Combining Proteins

Whilst there are some plant-based proteins that do contain all nine of these essential amino acids including quinoa, buckwheat, chia, and hemp seeds as well as soy, there are many more plant-based proteins that do not. The good news is that they contain a variety of some of the nine and so by combining a couple of plant-based protein sources it is extremely easy to create a combined complete protein.

 

The Winning Combinations

The best way to consume complete proteins that provide you with the essential amino acids that you need is to combine two plant-based protein groups. That means one of the following combinations:

• Wholegrains and Nuts
• Wholegrains and Seeds
• Nuts and Pulses
• Seeds and Pulses
• Pulses and Wholegrains
• Pulses and Wholegrains

OR

• Any of the plant-based complete proteins and veg/fruit.

Some Delicious Combinations

Hopefully that has got your creative juices flowing and you are starting to see how some delicious plant-based meal combos can be easily and tastily put together.

Here are some of our favourites:

• Wholegrain Pasta and Lentil Bolognaise
• Wholegrain Lentil Pitta and Hummus
• Rye Toast and Almond Butter
• Porridge and Flaxseeds
• Satay Chickpea Curry
• Dahl and Brown Rice
• Black Bean and Chocolate Chilli and Brown Rice

 

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