Everyone is likely familiar with the notion that fish and meat are the top sources for protein. And there is a widely circulating idea that certain amino acids — the molecules that make up proteins — can only be obtained from meat sources.
This has, further, led to the idea that people who follow a plant-based diet may not be getting all the protein they really need.
Routhenstein, however, told us that this is inaccurate. “There’s a common myth that you cannot get all your essential amino acids from a plant-based diet, but that’s not true,” she said.
“‘Complete’ proteins contain all nine essential amino acids, which are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine,” the dietitian explained.
She advised that:
“Animal foods like meat, poultry, eggs, dairy, and fish are typically complete proteins, meaning each contains all nine essential amino acids in adequate amounts. Several plant foods, including soy (tofu, tempeh, edamame), quinoa, buckwheat, hemp seeds, and chia seeds, are also complete proteins. For other plant protein sources, eating a variety of beans, lentils, whole grains, nuts, and seeds over the course of the day easily provides all the essential amino acids your body needs.”
Ali agreed, noting that, while “certain components, such as collagen, elastin, and myoglobin, are primarily available in animal protein […], alternative sources, such as vegetable-based proteins, are also adequate.”
