Ask A Nutritionist- Busting Misconceptions about Plant-Based Protein

In today’s world of endless nutrition advice, it’s all too easy to get caught up in myths and misconceptions. Nutrition can be complex, and that complexity often gets twisted into misinformation, myths regarding plant-based proteins are no exception. 

Whether it’s confusion about protein quality, quantity, or nutrient gaps, these myths continue circulating despite evidence proving otherwise. That’s why our nutrition team is here to bust 5 common myths about plant protein. We’ll separate fact from fiction and explore what you really need to know. 

But first, let’s revisit the basics, why is protein so essential?

Protein is one of the three essential macronutrients we need in large amounts every day. Made up of amino acids (the building blocks of all proteins), the macronutrient plays a role in the structure and function of every cell and tissue in the body—from muscles and bones to skin, and even blood. Research shows that protein-rich meals can also help you feel fuller longer, making it easier to maintain a balanced diet. 

Let’s dive into 5 plant-based protein myths:

Myth 1: Plant-based proteins are incomplete

A common misconception is that these proteins are ‘incomplete’, meaning they lack one or more of nine essential amino acids. However, this isn’t entirely true. Many plant-based foods such as quinoa, tofu, edamame, and soy are complete proteins and provide all nine essential amino acids. Additionally, combining more than one plant-protein source—like peanut butter on whole-grain toast—can help to ensure your amino acid requirements are met. Research supports this, one review found that classic vegetarian diets provide more than adequate protein and amino acids to meet daily needs. 

Myth 2: Plant-based proteins are nutritionally inferior to animal-based proteins

Some believe that protein from plants is inferior to protein from animals, but scientific evidence shows otherwise. Plant-rich diets are associated with improved heart health, a lower risk of heart disease and stroke, and additional health benefits. Plant-based protein sources also provide fibre, antioxidants, and essential nutrients.    

Beyond personal health, plant-rich diets benefit the planet, too. Half the world’s habitable land is used for food production, either to raise livestock or grow crops source. Shifting to a plant-rich diet can significantly reduce the impact of food production on the planet.

Myth 3: Animal protein is the only protein that helps you build muscle

While animal-derived proteins can stimulate muscle protein synthesis, plant-based proteins are equally effective when consumed in the right amounts and combinations. Research shows that plant-based proteins, like wheat, can support muscle building as effectively as animal-based proteins like whey. For optimal muscle growth and repair, focus on spreading protein intake evenly throughout the day. Aim for meals that provide 20 to 30 grams of protein each to maintain consistent muscle protein synthesis.

Myth 4: Plant-based protein needs to be combined at every meal

The recommended daily amount of protein for a sedentary individual is about 50g protein per day, or more specifically 0.8g protein per kilogram of body weight per day (/kg BW/d).  A common myth is that plant-based proteins must be combined at each meal to provide all the essential amino acids. However, this isn’t always necessary. While some plant-based proteins may be low in one or more essential amino acids, eating a variety of plant-based foods throughout the day ensures you get a balanced amino acid profile. The key is to focus on diversity in your protein sources!

Myth 5: Plant-based diets lack protein variety and options

A common misconception is that plant-based diets don’t offer enough variety. While vegetarians and vegans once faced challenges meeting protein needs, today, it’s easier than ever. A wide range of high-protein plant-based products are available. 

Here are some helpful tips for adding more plant proteins to your diet:

• Legumes like chickpeas, lentils, and kidney beans are perfect for stews, curries, or blending into houmous and spreads. 

• Nuts and seeds like almonds, sunflower, and chia seeds, are great snacks or perfect for sprinkling over things like salads or porridge.

• Meat substitutes such as tofu, tempeh, and seitan, are packed with protein. 

• Start your day with whole grains like oatmeal, quinoa, or buckwheat paired with fresh fruit, nuts, and seeds.

• For busy days, utilise plant-based complete meal options like Huel as a convenient way to meet your protein needs. 

Plant-based proteins are a nutritious and sustainable option for meeting your dietary needs. Embracing variety and diverse sources helps debunk common myths and ensures a well-rounded, protein-packed diet. Whether for health or environmental reasons, plant-based options offer numerous benefits without sacrificing taste or nutrition. 

Words: Jessica Stansfield, Registered Nutritionist, Huel Nutrition Manager