Plant-based proteins offer “complete” source of essential amino acids, experts reveal

By: Trademagazin editor Date: 2024. 04. 19. 09:12

A new report aims to bust the “myth” of plant-based protein being an incomplete source of essential amino acids, arguing that many of the most popular vegan proteins contain all nine essential amino acids — histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

Plant-based foods

For the report introduced by Food Ingredients First, the authors examined existing research on each plant-based source’s protein content, amino acid profile and nutritional makeup, looking at 17 food and 12 protein powder versions.

The research reveals that 14 of the 17 most popular plant-based protein foods contain all nine essential amino acids. The report indicates the percentage of amino acids in a 200-calorie portion for each protein source evaluated.

When looking at plant-based food, the report indicates that lentils are the best protein source for muscle growth, containing most of the three essential amino acids associated with building muscles — leucine, methionine and valine.

Moreover, the researchers suggest eating a portion of lentils or pumpkin seeds daily for their high methionine content — over half the daily requirement per portion. This amino acid is the most difficult to find in plant-based protein sources.

Beans and pulses, such as lentils and kidney beans, contain the highest levels of essential amino acids per portion, while seitan is one of the few incomplete proteins, lacking in lysine, methionine and tryptophan.

Protein powders

Regarding protein powders, the report indicates that brown rice protein powder is the best supplement for building muscles, containing the highest levels of leucine, lysine and valine.

Moreover, the researchers recommend adding a sacha inchi or pumpkin seed protein powder for consumers who do not regularly eat beans or pulses. These sources contain the highest concentration of methionine.

In addition, the report finds sacha inchi the “best plant-based protein supplement for improving mood and cognition,” as it contains the highest levels of phenylalanine and tryptophan. These amino acids contribute to the creation and maintenance of neurotransmitters.

The report recommends that older consumers supplement their diet with lentil protein, as it holds the most significant levels of threonine, which is “essential for maintaining connective tissue.”

The only incomplete protein powders identified are sunflower seed and mung bean protein powder.

Food Ingredients First