Vegan protein sources: The best alternatives to meat and co. by Boris Lauser
Discover the best vegan protein sources such as grains, pulses, nuts and seeds.
The proportion of people giving up meat is constantly increasing. In 2023, for example, 12% of the German population had already given up meat and around 3% were eating a completely plant-based, i.e. vegan, diet. This figure has continued to rise to date. We can also see this very clearly in the rapidly growing range of products on offer in supermarkets. Just 4-5 years ago, there was little choice of purely vegan products on the shelves. Now you can find whole shelves full of purely plant-based alternatives in many markets and the range of vegan protein sources in particular has increased enormously. The so-called alt protein market is currently one of the fastest growing sectors in the food industry and is being driven forward worldwide with many billions in investor money. No wonder, since it is primarily proteins that are critical in a purely plant-based diet. In a purely vegan diet, it is important to pay particular attention to which and how many protein sources are integrated. The new products on the market are certainly a practical and simple solution that many people like, but not necessarily a healthy one. But before we discuss this, I would first like to explain what vegan protein sources are.
Amino acids, the building blocks of proteins
Proteins are basically made up of amino acids. Amino acids are also the building blocks of our muscle tissue and our body builds its own proteins from these building blocks. There are countless amino acid structures, but 8 of them are essential, which means that you have to get them from your diet. The body cannot produce them itself. In animal products, the proteins present are complete, i.e. all 8 essential amino acids are always present. This is not the case with purely plant-based foods. There is hardly any vegan food that combines all 8 essential amino acids. This makes it clear that you need to pay a little more attention to this in a vegan diet, as you can quickly become protein-deficient if your diet is too one-sided. To avoid this, you need to know which vegan protein sources are available and how to combine them. So there's no need to worry here, just a few basic things you need to know to ensure an adequate supply.
Vegan protein sources
First of all, most foods contain proteins, and therefore amino acids. Spinach, mushrooms, nettles etc. all have a protein content. However, at approx. 3%, this is rather low, but is even comparable to milk, and therefore cannot be completely neglected. However, there are 3 main sources of vegan proteins. These are
1. Cereals
2. Pulses
3. Nuts and seeds
Cereals
Cereals are primarily known as a source of carbohydrates and have unfortunately gained a rather bad reputation in recent years due to their often heavy processing. Wrongly so. Cereals are very good sources of nutrients and calories and, at around 10%, have a protein content that should not be neglected. This can be further increased by allowing the grain to germinate before consumption. The germination process breaks down so-called antinutrients, increases the nutrient content and also the bioavailability of the nutrients present. The body therefore metabolises more of the nutrients it contains. Sprouted grains are also wonderfully digestible raw and do not need to be cooked after sprouting. Most people with mild gluten intolerance do not react to sprouted grains. People with coeliac disease can fall back on pseudo-cereals such as buckwheat, quinoa, amaranth or millet. Whole grains are therefore very good sources of nutrients and are considered vegan sources of protein.
Pulses
Pulses include lentils, chickpeas, soya beans, white beans, black beans, kidney beans and all other relatives, as well as lupins and peas. Pulses are an important source of protein for vegans, as they contain the essential amino acid lysine, which is only found in very small doses in other plant-based foods. This means that anyone who avoids pulses will almost certainly develop a lysine deficiency at some point. However, pulses are also very valuable foods for non-vegans due to their so-called second meal effect. The second meal effect means that if you consume pulses in one meal, your blood sugar level will not rise as high as usual at the next meal. This effect is still active 8-10 hours after eating pulses. Even if you combine pulses with pasta, for example, this will directly reduce the effect of the rise in blood sugar levels. The traditional Italian dish pasta e fagioli, i.e. pasta with beans, is therefore a healthier traditional pasta option. If you combine the same pasta with an animal product, e.g. fish, this even increases the effect of the increase compared to the consumption of pure pasta! This means that pulses are a valuable food regardless of their protein content. Just like cereals, pulses can be sprouted to further increase their nutritional potential. Unlike cereals, however, sprouted pulses should not be eaten uncooked, as the content of lectins, phytic acid and other antinutrients in raw pulses is usually still too high. Keimling is still too high. Mung beans and lentils are the only ones that are good to eat raw. Keimling edible raw. All other pulses must be cooked before consumption. Of course, it is not unhealthy to simply eat pulses soaked and then cooked, the germination process will simply increase the nutrient intake again, just like with cereals.
Nuts & seeds
Nuts and seeds are often criticised for their high fat content. Wrongly so. As they are wholesome vegetable fats, they can be categorised as beneficial for the body. Furthermore, nuts and seeds are the largest sources of protein in the plant-based sector. With protein contents of 20 - over 35%, they are far superior to any animal protein source, at least in terms of quantity. Hemp seeds, for example, have a protein content of over 30% and pumpkin seeds lead the field with around 35%. But also almonds, cashews, walnuts, Brazil nuts and all the others have a considerable amount of protein. Cashews, for example, are high in tryptophan, an essential amino acid that has a positive effect on serotonin levels in the body. Walnuts also have a lot of omega-3 fatty acids, an important essential fatty acid that is also found mainly in linseed, chia seeds and hemp seeds can be found. Nuts and seeds are therefore a very valuable source of protein and around 60g of these nutrient packets should be integrated into your diet every day. This is easy to achieve by enriching your muesli, pestos and nut creams. nut creams pestos and nut creams, adding nuts to salads, adding linseed or other raw food crackers to salads and using raw food desserts instead of conventional patisserie.
Tempeh & Tofu
Tempeh is another valuable source of protein that belongs to the legume family. Traditionally made in Indonesia from soya beans, tempeh can be made from all pulses, even in combination with cereals. The whole legume is fermented with a spore fungus. This creates a more digestible product, similar to the sprouting process. In contrast to tempeh, tofu is a processed product made from soya milk. Both are valuable vegan sources of protein. However, due to its wholesomeness, tempeh is far superior when it comes to nutrients and metabolisability.
Protein powder
Protein powders are another vegan source that has become increasingly popular, especially in recent times. With the rise of the fitness trend, more and more people are turning to protein-enriched foods such as protein bars or protein shakes. Protein powders can be easily integrated into your morning shake, porridge or smoothie bowl and thus cover a good part of your daily requirement. The amino acid spectrum and bioavailability are important here. If you combine rice, hemp and pumpkin seed protein, for example, you cover a broader spectrum than if you only consume one of the three protein powders. The method of production is also decisive for absorption. Protein powders made from sprouted ingredients are generally more bioavailable than non-sprouted products. Fitness enthusiasts in particular who want to build muscle should have a good protein powder on their shelves.
Alternative protein sources
As already indicated at the beginning, the market for alternative protein sources is growing and the supply in supermarkets is increasing rapidly. Ready-made burger patties, chicken substitutes, sausages etc. are now available everywhere. On the one hand, it is good that these products are available, as they make it much easier for many people to adopt a more plant-based diet. However, it is not necessarily advisable to base your protein intake on such products. Most of these products come with so many additives, preservatives, too much salt and sugar and other processed products that their health value is very questionable. Every now and then you can fall back on such products to make everyday life easier and to have other nice alternatives for a summer barbecue. From a health point of view, however, your daily diet should be based on pure, wholesome products.
Combination is everything
The best wholesome vegan protein sources are therefore grains, pulses, nuts and seeds. Ideally, all three groups should be integrated into the daily diet together with fresh fruit and vegetables. This ensures that the body receives all essential amino acids in sufficient quantity and quality. If you leave one of these sources out for a longer period of time, the likelihood of developing a nutrient deficiency increases. In many cultures, this combination has always been practised traditionally. In India, many pulses are combined with rice. In Mexico, beans and corn can be found on the plate every day, and combinations such as rice with peas, pasta with pesto made from nuts, or bread with legume spreads such as hummus and bean creams are also standard in the Mediterranean. It is not always necessary to combine all sources in one meal. It is sufficient if the combination is spread throughout the day.
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