Lately, I've been asked more and more about what a plant-based protein source actually is. Since I've been a vegetarian myself for years, I can safely say I know a bit about this topic. I also meet many women in nutrition counseling who are currently questioning their meat consumption and would like more input on this topic. Therefore, I'll try to explain to you in a simple, understandable way why it's important to consume enough protein and how to get the most out of it.

First, let's talk about value. Animal protein and plant protein differ slightly, which is important to know because plant protein is also intended to meet your needs. Animal and plant proteins are essentially made up of the same amino acids. The difference, however, lies in the number of amino acids and the biological value. The biological value describes how quickly proteins can be metabolized by your body. Plant protein sources often don't have the ideal amino acid composition. Therefore, different plant protein sources must be combined. Once this is the case, the plant protein is in no way inferior to the animal protein.

Since we almost always eat different foods together throughout the day or even at a meal, the proteins in each food complement each other. If the less abundant amino acid in one food is present in excess in another, the biological value is increased. An excellent plant-based combination, for example, is grains with legumes or buckwheat. In grains, lysine is the less abundant amino acid, and methionine is present in excess. In legumes, the opposite is true. Therefore, a dish made with corn and beans, or buckwheat and wheat, for example, can result in a biological value of 100 (which is the goal).

But why do we need protein at all?
Simply put, because we are made of protein. Every day, we break down proteins into their smallest form, called amino acids. These must be rebuilt by consuming protein-rich foods. This nourishes muscles, organs, cartilage, bones, skin, hair, and nails. They also control important processes in the body and play a key role in metabolic processes.
Protein also keeps us full for a long time, which can be very helpful when losing weight.


But what are plant-based protein sources?
- Legumes such as lentils, chickpeas, beans, edamame
- Tofu
- Quorn
- Seitan
- Seeds such as sunflower seeds and pumpkin seeds
- Seeds such as flax seeds and chia seeds
- Peanuts and peanut butter
- Soy yogurt, coconut yogurt
- plant-based milk made from soy, rice, almonds and coconut
- vegan protein powder
- and oat flakes also have a considerable amount of protein with 11g per 100g

A varied plant-based diet with whole grains, legumes, vegetables, nuts, and seeds is therefore the best choice for getting enough high-quality protein. Our bodies can only store a certain amount of protein. Therefore, protein intake must be ensured at regular intervals. Make sure you include a protein source at every meal and possibly even between snacks.

And while I have your attention, I'd like to offer some advice: The more locally we shop and the more thoughtfully we consume, the more we help Mother Nature.

🌿