Plant-based proteins have been gaining popularity more than ever in recent years. What are their sources, and can they pose a risk of deficiency in our bodies? Discover everything you need to know about this type of protein in this article.

Plant proteins, like animal proteins, are essential to our bodies for energy needs and cell renewal. These are composed of essential amino acids (eight in number) or not essential to our body. These amino acids are said to be essential when our body cannot produce them itself. A protein therefore has a high nutritional quality to the extent that its intake of essential amino acids is optimal.

The advantages and disadvantages of animal and plant proteins

Animal proteins are easy to digest and provide a good amount of iron immediately. In addition, they have a balanced content of essential amino acids . However, this type of protein can lead to cardiovascular disease or even acidification of the body. Plant proteins, on the other hand, offer relatively fewer essential amino acids in their composition. To take full advantage of the eight essential amino acids , it is advisable to mix several sources of plant proteins.

The main sources of plant protein

Here are some examples of plant-based protein sources:

Legumes

Legumes include lentils, beans, peas, and beans. They are known for their high protein content (up to 25%), minerals, fiber, and B vitamins.

Cereals

Organic and unrefined grains contain up to 10% protein, minerals, fiber, and B vitamins. For example, you can choose rice, wheat, and oats, which are particularly rich in protein.

Pseudo-cereals

Benefit from the eight essential amino acids by consuming buckwheat, amaranth, or quinoa . Buckwheat can be consumed as flour, grains, or flakes, and contains an average of 11% protein . Amaranth has a 15% protein content and is available in flour or grain form. Quinoa, on the other hand, is similar in protein content to amaranth. However, remember to rinse it first, regardless of its form, to make it easier to digest.

Oilseeds

These include almonds, walnuts, pistachios, etc., which contain approximately 12% to 20% protein. Although not all eight essential amino acids are present in these oilseeds, they are known for their high content of healthy lipids and fiber.

Spirulina

This blue-green algae is known for its high protein content, around 60%. For your information, it contains all the essential amino acids, as well as minerals, trace elements, and vitamins B, D, E, and K.

The various possible deficiencies

Calcium deficiency can be easily remedied by eating green leafy vegetables . Mineral deficiencies can be remedied by eating wheat, legumes or sesame seeds . For iron deficiency, cereals/legumes should be combined with foods rich in vitamin C to optimize their effects. In case of vitamin B12 deficiency, which is very common, it is advisable to consume sauerkraut , tuber vegetables or root vegetables .

Vegetarian, vegan, or plant-based diets are beginning to gain momentum, with millions of followers worldwide. Whether your motivation is health-related, economical, or ecological, plant-based proteins are an excellent alternative to meat. However, consider seeking the advice of a nutrition professional to avoid any form of deficiency.