Ever since the advent of plant-based diets, one of the first questions that may come to mind is “how do I get enough protein in my diet?” The following post discusses some protein basics and provides an interesting article on some sources you may not have thought of.
Nearly all people in the United States get enough protein in a balanced macro-nutrient diet each day. The average intake of protein by adults is 98 grams/day, about twice the recommended dietary allowance (RDA) which is for men (56 grams) and for women (46 grams).
The ability of proteins to support tissue construction in the body varies depending on their content of essential amino acids (must be provided by the diet, we cannot make them). Proteins of high quality contain all nine of the essential amino acids and are called complete proteins and include all animal proteins (meat, milk, eggs, and milk products (dairy) and soy (for adults). Incomplete proteins are deficient in one or more amino acids and include plant sources such as seeds, beans, nuts, grains. Fruits do not contain any significant amounts of protein.
You can obtain all the essential amino acids by practicing protein complementation which is the process of combining proteins from different sources so that collectively they provide the proportions of amino acids required to meet the body’s needs. For example, beans combined with rice become together a complete protein by providing all nine of the amino acids.