From jpost.com
By Dr. Maya Rosman
Although many foods are considered a good source of protein, in practice they do not contain a significant amount or do not provide all the essential amino acids. So what should we eat?
In recent years, more people are looking for ways to enrich their diet with plant-based protein—and that’s a good thing, both for health and for the environment. However, with the rise of veganism and health awareness, there is an assumption that many plant-based foods contain enough quality protein, and this is not always true.
Do all plant-based sources really provide the protein our body needs? Let’s separate facts from myths, review the foods that do contain high-quality protein, and reveal those that fall short.
What is high-quality protein and why is it important?
Protein is the building block of the body, essential for muscles, tissues, hormones, and the immune system. High-quality protein is one that contains all nine essential amino acids that the body cannot produce on its own.It usually comes from animal foods (meat, chicken, fish, eggs, dairy products), but there are also high-quality plant proteins—though some plant-based sources are mistakenly considered as protein yet are not a suitable substitute.
High-quality protein is important for building muscles, skin, hair, the immune system, bones, and the rest of the body.
When protein is lacking, symptoms may include muscle weakness, reduced calorie burning, hair loss, and frequent illnesses.
Plant-based foods that provide high-quality protein
A number of plant foods can provide complete protein, or can be combined with others to create complete protein:Soy and tofu – Contain all essential amino acids and are a complete protein, making them among the best sources of plant-based protein.
Lentils, chickpeas, and beans – Contain high-quality protein, but it is recommended to combine them with rice or whole grains. They do not need to be eaten together at the same time. It's enough to eat both at some point during the day—the body will handle the completion.
Nuts, seeds, and almonds – Contain high-quality protein that can be counted as part of the daily protein intake, but this protein must also be considered in relation to the amount of calories and fat.
Since nuts and almonds contain over 600 calories per 100 grams, the allowed amount as a snack is only 20 grams. How much protein is in this amount? Only 4 grams. That’s quite nice, but clearly not a substitute for a serving of chicken or fish that contains 40 grams of protein.
Tahini and sesame – Contain a decent amount of protein, but again, one must pay attention to the actual quantity received—a teaspoon of raw tahini contains over 70 calories and only 2 grams of protein.
Chia seeds and hemp seeds (cannabis) – Contain complete protein, and are therefore considered an excellent source for vegans and vegetarians. A tablespoon of chia contains about 60 calories and only 2 grams of protein.
The deception – foods mistakenly thought to be good protein sources
Although many foods are considered good sources of protein, in reality they do not contain a significant amount or do not provide all essential amino acids, and therefore should not be counted as part of our protein intake:Vegetables such as broccoli and spinach, and also mushrooms – Although they contain protein, it is not high-quality, and the quantity is also very low.
Rice and wheat – Contain protein, but lack essential amino acids and therefore are not complete proteins. This type of protein should not be counted. This is a misleading tactic by many manufacturers who count wheat protein and lead us to believe it is a high-quality complete protein that contributes to muscle building.
Avocado – Rich in healthy fats but contains very little protein.
Buckwheat and quinoa – While they do contain protein, they lack some essential amino acids and therefore are not considered independent sources of complete protein. They should mainly be viewed as sources of quality carbohydrates, and combined with legumes.
What about ready-made plant-based schnitzels?
The market is flooded with substitutes—but do they really provide quality protein? Here are some important points to know:1. They are not always a substitute for chicken
Many products look like schnitzel, but nutritionally they are not a substitute for chicken schnitzel—in fact, they are more like a carbohydrate.
2. Protein? Not really
Schnitzels made from corn, broccoli, or cauliflower contain very little high-quality protein, and sometimes the amount is so low it has no significant nutritional value.
3. Less filling
They are easy to digest, mainly because they are mostly carbohydrates. Therefore, they also provide satiety for a shorter time. Research shows that a protein-based meal keeps you full longer than a meal that is mostly carbohydrates.
4. Excessive breadcrumbs
Some plant-based schnitzels contain a very high percentage of breadcrumbs—like eating a thin chicken breast with two more slices of light bread.
5. Low-quality fat and sodium
Some products contain large amounts of oil (and not always high-quality oil), and very high levels of sodium to enhance flavor.
6. Better to cook a cup of legumes at home
Instead of buying such schnitzels, it is better to cook legumes at home as a vegan protein source. It’s more natural—a cup of cooked legumes usually contains the same amount of protein as a plant-based schnitzel—or more, and it’s obviously less processed.
If you’re too lazy to soak and cook—frozen pre-cooked options are available.
How to properly incorporate plant-based protein into your menu?
To obtain complete protein on a vegetarian or vegan diet, it is recommended to combine complementary foods:Legumes + grains (for example, rice and lentils, chickpeas and whole wheat pita).
Quinoa or buckwheat combined with legumes.
These combinations provide the missing amino acids in each food, and together form a higher-quality protein.It’s important to emphasize that soy contains high-quality protein on its own, even without combining it with anything.
In conclusion, not every plant-based food that contains protein is a high-quality source of complete protein. There are foods rich in complete protein like soy, tofu, and chia seeds, while others such as quinoa, buckwheat, leafy greens, or grains do not provide all essential amino acids.
If you are vegetarian, vegan, or just want to reduce your intake of animal-based protein—it is important to understand the differences and ensure your diet supplies all the essential amino acids your body needs.
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