Many people believe that protein intake is a critical concern for those seeking to follow a plant-based diet, since animal products are important sources of protein. But is this really true? Nutritionist Miriam Plogmann, Head of Quality Management Fresh/Frozen, and Pia Thies, Junior Quality Manager, explain how a varied, plant-based diet can supply us with all the proteins we need.
People who follow a vegan diet do not consume any animal products, including meat, eggs and cheese. But these products are important sources of protein – which is one reason why many people believe that protein intake is a critical concern for those seeking to follow a plant-based diet.
Is this really the case? For starters, regardless of your diet, it’s important to eat a wide variety of foods and to ensure you include sources of protein, among other things,
explains Miriam Plogmann, a nutritionist who works in quality management at the REWE Group and whose responsibilities include vegan alternative products.
Miriam Plogmann
Head of Quality Management Fresh/Frozen
Miriam Plogmann studied nutrition and home economics and is Head of Quality Management Fresh/Frozen at REWE Group.
What exactly does this mean for plant-based diets? Protein requirements are often overestimated and frequently associated only with animal products. But there are many animal-free products that are rich in protein. Pulses are classic sources of plant-based protein. Depending on the product, beans, lentils, peas and so on contain between 5 and 15 grams of protein per 100 grams when cooked and ready-to-eat,
says Pia Thies, who works in Miriam Plogmann’s team and is responsible for vegan alternative products. For example, tofu, which is made from soya beans, contains around 16 grams of protein per 100 grams, making it an excellent protein source. Nuts and seeds are also high in protein; pumpkin seeds, for example, supply 35 grams per 100 grams. Pia Thies emphasises that: A balanced and varied diet that includes a variety of high-protein foods is key to ensuring you consume enough protein.
Pia Thies
Junior Quality Manager
Pia Thies, who studied food technology, is responsible for the quality management of vegan alternative products at REWE Group.
It is easier for people who eat animal products to consume all the proteins they need. Many plant-based protein sources do not provide sufficient volumes of all the essential amino acids (see box). To avoid a deficit, Miriam Plogmann advises combining different foods: Pulses and wholegrain foods make a particularly good combination. It is still possible to obtain all the essential amino acids from a vegan diet.
Noodles with lentil bolognese, hummus on bread, and fried rice with peas are examples of combinations that work well.
According to the German Nutrition Society (DGE), a healthy adult under the age of 65 needs around 0.8 grams of protein per kilogram of body weight every day. It is generally quite easy to obtain this amount of protein through diet, so it is not necessary to supplement with protein powders,
explains Pia Thies.
In certain phases of life, such as during pregnancy or breastfeeding, or in old age, protein requirements are higher. Pregnant women should consume 0.9 grams of protein per kilogram of body weight per day during their second trimester and 1.0 grams in their third trimester, while breastfeeding women need 1.2 grams,
says Miriam Plogmann. For those aged over 65, the DGE recommends an estimated value of 1.0 grams of protein per kilogram of body weight. Miriam emphasises: It is very possible for those following plant-based diets to obtain enough protein, provided they incorporate high-protein foods such as pulses and wholegrains into their diets.
Where to find it: Pulses such as beans, lentils and peas contain lots of protein, as do wholegrain products, nuts and seeds. So products from these plant families should be regularly incorporated into meals.
All-rounders: Most plant-based foods are highly versatile. For example, kidney beans can easily be used to make burgers, lentils are perfect for vegan bolognese and silken tofu can replace dairy products in desserts.
Essential or not? It’s important that food provides the essential amino acids that the human body cannot produce itself. Soya and quinoa are excellent options to be sure of obtaining these nutrients in sufficient quantities through diet. They contain all nine essential amino acids and are therefore good alternatives to animal-based protein sources.
It’s all in the combination: By including wholegrain products, pulses such as beans or peas, and nuts in meals and snacks, it is possible to consume all essential amino acids.
How about some more facts? Pumpkin seeds are an excellent source of protein: the small kernels contain 35 grams of protein per 100 grams. Soya beans are just out in front, with 38 grams of protein per 100 grams. In comparison, 100 grams of beef contains 26 grams of protein.
