Plant-Based Diet: Complete Plant Proteins and What to Consider

A plant-based diet can be complete with the right protein and nutrients. Let's look at the amino acid profile, iron, B12 and food sources.

🔬 What it is

A plant-based diet is based on plants: vegetables, fruits, grains, legumes, nuts and seeds. With proper choices, it is complete.

• Vegetables and fruits.
• Grains and legumes.
• Nuts and seeds.
• Can be complete.

💪 Plant protein

Plant protein is in legumes, soy, tofu, seitan, quinoa, nuts. Some sources are low in certain amino acids.

• Legumes and soy.
• Tofu and seitan.
• Quinoa and nuts.
• Profile varies.

🧬 Amino acids

Essential amino acids are not made by the body. Plant proteins can be incomplete, so variety and combining matter.

• 9 essential acids.
• Plant proteins incomplete.
• Variety matters.
• Combine foods.

🫘 Combining

Combining legumes with grains or nuts completes the amino acid profile. For example, rice + beans or bread + chickpeas.

• Legumes + grains.
• Rice + beans.
• Bread + chickpeas.
• Complete profile.

🩸 Iron and B12

Iron from plants (non-heme) absorbs worse. B12 is only in animal foods, so vegans need supplements.

• Non-heme iron.
• B12 — only from animals.
• Vegans need B12.
• Vitamin C improves iron.

🥗 Food sources

💡 Practice

• Protein 1.2–1.6 g/kg with activity.
• Combine legumes and grains.
• Vegans — B12 supplements.
• Vitamin C for iron.
• Monitor ferritin and B12.
• Consult a doctor.