The Power of Plant-Based Proteins: Amino Acid Content and Complementary Pairing

As people continue to explore different dietary lifestyles, plant-based diets are rapidly gaining popularity due to their potential health and environmental benefits. One of the key elements of a balanced diet is protein, essential for growth, repair, and maintaining good health. However, the protein quality in plant-based sources varies, often lacking one or more essential amino acids. This blog post dives into the amino acid content of the top 20 plant-based proteins and provides pairing recommendations for a complete amino acid intake.

What Are Amino Acids?

Amino acids are the building blocks of proteins. While the body can produce some of these, there are nine 'essential' amino acids that we must get from our diet: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Top 20 Plant-Based Proteins & Their amino acids

1. Quinoa: A complete protein source containing all essential amino acids.

2. Lentils: Rich in lysine and also contains good amounts of isoleucine and valine.

3. Chickpeas: High in lysine and threonine.

4. Black Beans: Rich in lysine and threonine.

5. Tofu: Made from soy, tofu is a complete protein source.

6. Tempeh: Another soy product, also a complete protein.

7. Edamame: Young soybeans, high in all essential amino acids.

8. Green Peas: Rich in lysine, leucine, and valine.

9. Amaranth: Like quinoa, amaranth is also a complete protein.

10. Buckwheat: Complete protein, good source of lysine and arginine.

11. Chia Seeds: High in lysine, methionine, and valine.

12. Hemp Seeds: Contains all essential amino acids.

13. Brown Rice: Lower in lysine, but rich in methionine.

14. Oats: Good source of threonine and isoleucine.

15. Almonds: High in isoleucine, leucine, and lysine.

16. Spirulina: Complete protein, rich in all essential amino acids.

17. Nutritional Yeast: Complete protein, contains all essential amino acids.

18. Pumpkin Seeds: High in methionine, tryptophan, and valine.

19. Sunflower Seeds: High in methionine, lysine, and isoleucine.

20. Flax Seeds: High in arginine, phenylalanine, and valine.

Creating Complete Proteins Through Pairings

Though many plant-based proteins are incomplete, you can create a 'complete' protein by combining different plant foods, also known as protein complementation. Here are some suggestions:

1. Beans and Rice: This combination creates a complete protein, making up for each other's low amino acid content. Rice is low in lysine, which is compensated for by beans, and vice versa for methionine.

2. Hummus and Whole Grain Bread: Chickpeas are low in methionine, while whole grains have lower levels of lysine. Together, they make a complete protein.

3. Peanut Butter Sandwich: Whole grain bread and peanut butter provide all essential amino acids when combined.

4. **Quinoa and Black Beans**: Though quinoa is a complete protein, pairing it with black beans ensures an additional protein boost.

5. Lentils and Barley: Another classic combination, providing all essential amino acids.

Remember, it's not necessary to consume all essential amino acids in every meal. As long as your diet over the day is varied and balanced, you will meet your protein needs (Young & Pellett, 1994). Always consult with a healthcare provider or a nutritionist for personalized dietary advice.