Are grains and vegetables sources of protein?

Dear Perplex by Protein, 

Not all proteins are made equal. However, being an incomplete protein doesn’t necessarily mean that it’s a bad source of protein. Incomplete proteins can balance each other and form complementary proteins. Eating complementary proteins can supply sufficient protein to your body just like complete proteins. Varying your sources of protein can also help you get other important vitamins and nutrients too, putting you on track to fulfilling your body’s needs. 

What are complete and incomplete proteins? 

Proteins serve important functions for the body, such as building bones and muscles and providing oxygen to the entire body. The human body can produce 11 of the 20 types of amino acids that make a protein. The other nine, known as the essential amino acids, must come from food.  

Many complete proteins are animal-based, like meats, eggs, and dairy products. In contrast, most plant-based foods are incomplete proteins, including the ones you mentioned—corns, beans, chickpeas, and grains that pasta is typically made from. However, some plant-based foods contain all or nearly all essential amino acids, such as tofu, edamame, hempseed, quinoa, and buckwheat. 

How much protein do you need per day? 

The standard that you’re referring to might be the Recommended Dietary Allowance (RDA), which suggests that for each kilogram of body weight, 0.8 grams of protein are needed per day (or 0.36 grams of protein per pound). For example, the 60-gram standard would generally apply to someone who weighs 75 kilograms or 165 pounds.  

That said, the amount of protein a person needs depends on many factors, like their level of physical activity, sex, and age. You may want to consider speaking with a health care professional, registered dietitian, or checking out MyPlate.gov for recommendations on the amount of protein and other foods you need based on these factors. 

How can you know if you’re getting sufficient protein? 

By mixing and matching different incomplete proteins in the same meal or throughout the day, you’ll likely get complementary proteins. Some ideas for complementary proteins combos include:  

• Grains and legumes 
• Pasta with peas 
• Bean soup with crackers 
• Whole wheat bread with peanut butter 
• Nuts and seeds with legumes 
• Hummus 
• Roasted nuts, and seeds 
• Lentils with almonds 

List adapted from VeryWell Fit 

Overall, simply being mindful of getting a variety of protein foods can go a long way! 

What are some other health factors to consider in your eating plan? 

Besides protein, other nutrients are essential to keep your body functioning, such as carbohydrates, fat, vitamins, and minerals. For instance, while vegetables might not provide a complete set of essential amino acids for protein formation, they offer abundant vitamins, fiber, and minerals. They may even help lower risks for conditions like digestion, blood, and heart problems. 

In short, eating a variety of foods packed with protein, vitamins, and nutrients on a daily basis can help give your body what it needs to thrive. 

Hopefully this answer paints a complete picture, and you’re no longer perplexed!