A recent report challenges the long-standing belief that plant-based proteins are incomplete, shedding light on their nutritional adequacy and identifying optimal sources for various health benefits.
Weissberg emphasizes the historical bias toward animal-based protein and a lack of clear nutritional information as contributors to the misconception surrounding plant-based proteins. Through meticulous analysis of 30 papers from the National Library of Medicine, the report unveils the amino acid profiles of 17 plant-based protein foods and 12 protein powders.
Key findings reveal that 14 out of 17 plant-based protein foods contain all nine essential amino acids, debunking the notion of incompleteness. Lentils emerge as a powerhouse for muscle growth, boasting high levels of leucine, methionine, and valine. Additionally, lentils and pumpkin seeds are recommended for their methionine content, crucial for those following a plant-based diet.
Beans and pulses, particularly lentils and kidney beans, stand out for their rich essential amino acid profiles, while seitan is flagged as one of the few incomplete proteins. Among protein powders, brown rice protein powder reigns supreme for muscle building, while sacha inchi and pumpkin seed protein powders are suggested alternatives for individuals with limited bean consumption.
Furthermore, sacha inchi earns recognition as the top plant-based protein supplement for enhancing mood and cognition due to its phenylalanine and tryptophan content. The report also advises older individuals to supplement with lentil protein for its high threonine levels, essential for maintaining connective tissue.
However, sunflower seed and mung bean protein powders are identified as incomplete options lacking lysine, methionine, and tryptophan. Overall, the report advocates for a diverse plant-based diet to ensure adequate protein intake and highlights specific sources for targeted health benefits.
Home » New Report Dispels Myth of Incomplete Plant-Based Proteins, Highlights Top Sources for Muscle Growth and Mood Enhancement
New Report Dispels Myth of Incomplete Plant-Based Proteins, Highlights Top Sources for Muscle Growth and Mood Enhancement
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