The Complete Guide to Plant-Based Protein: Discovering Essential Amino Acids Sources
There is a well-meaning belief that the foods highest in amino acids must come from an animal source. As we continue to learn more about diets and nutrition, we find that foods that are animal-based and highest in amino acids also have the most potential to cause harm. The meat-based food sources (some worse than others) come with the potential for moderate to high increases in inflammation, mucus production and even cancer cell growth in some cases. For individuals who are exercising, eating many other plant-based foods and are basically super healthy, then this may not affect their health. But, for those who are treating illness, or attempting to be sustainable, the best is to stick to organic, whole, plant-based food and herbal sources for all of the nutrients needed, including high quality amino acids.
Finding whole plant sources for our nutritional needs will assist us in preventing inflammation. A whole foods plant-based diet can contain all the necessary daily amounts of essential nutrients and amino acids, without the inflammation associated with animal-based food sources. Vitamin A, amino acids, linoleic acid, folic acid, zinc, copper, iron and selenium are all abundant in plant-based foods and herbs. There are more than just health risks associated with conventional animal agriculture. The fact that it is extremely unsustainable and is currently wreaking havoc on the environment in multiple ways. Animals were never meant to be produced artificially on such a mass scale. Our ancestors could not have eaten meat in this SAD (Standard American Diet) fashion. Back in the day, our ancestors had to raise to kill or track and hunt animals in order to eat them. Even if they did seek their nutrients this way, the results would be that they ate from this source sparingly, almost as a supplement to the whole foods plant-based diets that they had.
From greenhouse gas to deforestation, conventional animal agriculture does not allow for a sustainable conscious end product. My grandparents raised animals on their farm in Jamaica. They had pigs, chickens, cows, goats and other animals. My grandfather's plate looked the same when he was 100 years old as it did when he was 20 years old. It would be filled with 80% fresh vegetables and ground foods (e.g. yams, potatoes, yuca) and 20% meat. We don’t need all nine essential amino acids to be consumed from one source or even at each meal. We just need to eat them in some way throughout the day. Certain sources of amino acids, for example hemp, chia, spirulina and sprouted brown rice contain all the essential amino acids, which makes them complete proteins. Most of our whole, non-processed plant-based foods can form these complete proteins throughout the day once they are digested. If we eat a wide variety of minimally processed whole foods we will meet the daily requirement and beyond
There are other issues that are found when we eat a SAD diet. Too much animal protein can trigger blood sugar spikes, cause kidney problems and promote weight gain, as well as other malfunctions. While animal proteins may help the body cells grow slightly faster, it also quickens the growth of cancer cells by increasing levels of the hormone IGF-1 (insulin-like growth factor 1). IGF-1 levels are high in children which is great for their growing and developing bodies. But eating high amounts of animal proteins cause the liver to produce higher levels of IGF-1 in adults and higher than normal levels in children . When normal cells have used their fair share of IGF-1, the hormone starts supporting abnormal cells like cancer. Plant-based nutrients provide just the right amounts we need and not enough to have leftovers. Studies have even shown that plant-based protein actually discourages IGF-1 levels (3)
In this day and age, an “ ITAL” whole foods plant-based sustainable lifestyle and diet are vital not only to our physical and mental wellness, but also for the wellness of our Mother Earth. This consciousness builds the last of the health trifecta, spiritual wellness, to its maximum capacity. It explains why dating back to ancient times, the highest levels of spiritual practice included cruelty-free plant-based lifestyles (e.g.Kemetic, Buddhism, Hinduism). Looking back at my grandparents' farm and the way that my grandfather’s plate looked, it helps to explain why he was naturally the strongest and healthiest person I’ve ever known. He did constant hard labor for the love of it into his late 90’s and he continued to eat minimal amounts of animal proteins in his plant-based diets.
There are 20,000 species of edible plants . These plants have all the protein and complex nutrients we need. Here are some plant based food and herbal sources of immunity building nutrients.
Plants that provide all 9 Amino Acids that our bodies need but do not make:
· hempseed
· chia seed
· spirulina
· chickpeas
· quinoa
· almonds
· seaweed
· pumpkin
· whole grain rice
· sesame seeds
· watercress
· turnip greens
· sunflower seeds
· lentils
· figs
· avocados
· raisins
· dates
Plants that provide Vitamin A:
· paprika 2463 mg (82% RDA)
· pepper – red or cayenne – 2081 mcg (69% RDA)
· dill weed (fresh) 386 mcg (13% RDA)
· bay leaf 309 mcg (10% RDA)
· bay leaf 309 mcg (10% RDA)
· sage (ground) 295 mcg (10% RDA)
· basil (fresh) 264 mcg (9% RDA)
· savory (ground) 257 mg (9% RDA)
· thyme (fresh) 238 mcg (8% RDA)
· peppermint (fresh) 212mcg (7% RDA)
· spearmint (fresh) 203 mcg (7% RDA)
Here are ways that we can provide the 9 essential amino acids from our plant-based options. These are the amino acids that our bodies do not make, but we need to find in our diets. With all these choices, it should not be as hard as it seems. Consider how many of these are already a part of our diets.
Plants that provide the essential amino acid leucine:
· seaweed
· pumpkin
· peas and pea protein
· whole grain rice
· sesame seeds
· watercress
· turnip greens
· sunflower seeds
· kidney bean
· figs
· avocados
· raisins
· dates
· apples
· blueberry
· olives
· bananas
Plants that provide the essential amino acid isoleucine:
· rye
· cashews
· almonds
· oats
· lentils
· beans
· brown rice
· cabbage
· hemp seeds
· chia seeds
· spinach
· pumpkin
· pumpkin seeds
· sunflower seeds
· sesame seeds
· cranberries
· quinoa
· blueberries
· apples
· kiwis
Plants that provide the essential amino acid lysine:
· some legumes (lentils and chickpeas are two of the best)
· watercress
· hemp seeds
· chia seeds
· spirulina
· parsley
· avocados
· almonds
· cashews
Plants that provide the essential amino acid methionine :
· sunflower seeds
· hemp seed
· chia seeds
· brazil nuts
· oats
· seaweed
· wheat
· figs
· whole grain rice
· beans
· legumes
· onions
· cacao
· raisins
Plants that provide the essential amino acid phenylalanine :
· Sea moss
· spirulina
· pumpkin
· bean
· rice
· avocado
· almonds
· peanuts
· quinoa
· figs
· raisins
· leafy greens
· most berries
· olives
Plants that provide the essential amino acid threonine:
· watercress and spirulina (their values of this amino acid exceed animal sources)
· pumpkin
· leafy greens
· hemp seeds
· chia seeds
· soybeans
· sesame seeds
· sunflower seeds /butter
· almonds
· avocados
· figs
· raisins
· quinoa
· sprouted grains
Plants that provide the essential amino acid tryptophan :
· oats and oat bran
· seaweed
· hemp seeds
· chia seeds
· spinach
· watercress
· soybeans
· pumpkin
· sweet potatoes
· parsley
· beans
· beets
· asparagus
· mushrooms
· leafy greens
· avocado
· figs
· winter squash
· celery
· peppers
· carrots
· chickpeas
· onions
· apples
· oranges
· bananas
· quinoa
· lentils
· peas
Plants that provide the essential amino acid valine:
· sesame seeds
· hemp seeds
· chia seeds
· beans
· spinach
· legumes
· broccoli
· peanut
· whole grains
· figs
· avocado
· apples
· sprouted grains and seeds
· blueberries
· cranberries
· oranges
· apricots
Plants that provide the essential amino acid histidine:
· hemp seeds
· rice
· sprouted grain
· seaweed
· beans
· legumes
· cantaloupe
· chia seeds
· buckwheat
· potatoes
· cauliflower
Protein is also readily available in many plants. Here is a list of a few plant based protein levels:
• broccoli: 5 grams per cup
• spinach: 5 grams per cup
• rye grains: 5 grams per 1/2 cup cooked
• rolled oats: 7 grams per 1/2 cup cooked
• millet: 5 grams per 1/2 cup cooked
• amaranth: 6 grams per 1/2 cup cooked
• teff: 7 grams per 1/2 cup cooked
• buckwheat: 7 grams per 1/2 cup cooked
• almond butter: 7 grams per 2 tablespoons
• spirulina: 4 grams per teaspoon
• chlorella: 2 grams per teaspoon
• chia seeds: 10 grams per 2 tablespoons
• flax seeds: 5 grams per 2 tablespoons
• cacao powder: 5 grams per 2 tablespoons
• maca: 3 grams per tablespoon
• acai: 5 grams per 3 ounce frozen puree
• kale: 5 grams per cup
• lentils- 18 grams per cup
• black beans- 13 grams per cup
• chickpeas- 13 grams per cup
• tofu: 10 grams per 3 ounces
• tempeh: 10 grams per 2 ounces
• edamame (soybeans) – 16 grams per cup
• romaine lettuce: 3 grams per cup
• sunflower seeds: 10 grams per 1/4 cup
• almonds: 7 grams per 1/4 cup
• pumpkin seeds: 10 grams per 1/4 cup
• coconut flour: 3.5 grams per 2 tablespoons
• quinoa: 7 grams per 1/2 cup cooked
• plant-based protein powders (hemp, pea, cranberry bean, soy): 17-25 grams per scoop
• green peas: 8 grams per cup
When determining what type of diet you choose, understand that our choices are far beyond those that are contained in the SAD diet. We can truly gain health when food is our medicine. Consider swapping out animal sourced nutrition with these plant based options. We are all able to make a difference when our nutrient intake choices ultimately supports our personal and planetary health.
(1) Linoleic acid : Health benefits of plant-derived α-linolenic acid | The American Journal of Clinical Nutrition | Oxford Academic
https://pubmed.ncbi.nlm.nih.gov/24898228/
(2) Position of the Academy of Nutrition and Dietetics: Vegetarian Diets - Journal of the Academy of Nutrition and Dietetics
https://pubmed.ncbi.nlm.nih.gov/27886704/
(3) Animal Protein and Cancer Risk | UCSF Osher Center for Integrative Medicine https://osher.ucsf.edu/patient-care/integrative-medicine-resources/cancer-and-nutrition/faq/animal-protein-cancer-risk
(4)The associations of diet with serum insulin-like growth factor I and its main binding proteins in 292 women meat-eaters, vegetarians, and veganshttps://pubmed.ncbi.nlm.nih.gov/12433724/
