Protein: Hype, or Health Essential?
Is protein just another fad, or is it the underrated backbone of a healthy diet?
In a world where we swing wildly between demonizing carbs, fearing fats, and obsessing over powdered greens, protein seems to have a staying power the others don’t. High-protein bars, cereals, yogurts—even water!—have filled supermarket shelves for decades. And while some experts suggest we don’t need to overdo it, you rarely hear anyone recommend a low protein diet. So, what’s the deal? Are we getting enough? And if we’re eating plant-based, should we be paying closer attention?
Are You Getting Enough?
The general protein recommendation is about 0.8g per kilogram of bodyweight. Most people easily meet—or even exceed—this without much effort. But here's the catch: the source of that protein matters.
Plant-based protein comes with major perks: less saturated fat, more fibre, and an impressive lineup of phytonutrients. However, if you’re vegan or mostly plant-based, you might need to be a bit more intentional to ensure you’re hitting your protein needs.
The Amino Acid Puzzle
Protein is made up of amino acids, nine of which are considered essential—our bodies can’t make them, so we have to get them from food. You may have heard that most plant proteins are “incomplete,” meaning they don’t contain all nine. But here’s the real story: all plant foods do contain all nine essential amino acids—they’re just sometimes low in one or two.
The good news? You don’t need to micromanage your meals. You just need to eat a variety of plant foods over the course of the day. For example, rice is a bit low in lysine, and beans might skimp on methionine—but together, they’re a complete powerhouse. Think burritos, dal with rice, or stir-fried tofu with noodles.
What About Anti-Nutrients?
Plant foods are packed with antioxidants and phytonutrients, but one compound—phytic acid—sometimes gets a bad rap. It can bind to certain minerals and slightly reduce their absorption, including amino acids. But unless you're eating absurd quantities of raw bran or living on nothing but brown rice, you don’t need to worry. The benefits of plant foods far outweigh any minor losses in nutrient absorption.
Who Should Be Upping Their Protein?
Some people may want to aim higher than the baseline:
Older adults – Aging can reduce protein absorption and increase muscle loss.
Athletes and active folks – Extra protein supports recovery and muscle repair.
Plant-based eaters – Since many go-to plant foods (like beans and whole grains) have more carbs than protein, a bit of extra planning goes a long way.
You’re not likely to suffer from full-blown protein deficiency, but low protein intake can lead to sluggish energy, weaker muscles, and slower recovery.
So where do you find the best plant-based protein?
The Plant-Based Protein Power Trio
Forget the ultra-processed stuff. Skip the endless parade of protein powders and faux meats. The real MVPs of whole-food plant protein are tofu, tempeh, and seitan. Each brings something unique to the table—nutritionally and culinarily.
Seitan – The High-Protein Meat Alternative
Seitan has ancient roots in East Asian Buddhist traditions, where monks used it to mimic meat. It’s made by rinsing wheat flour dough until only the gluten—the protein-rich part—remains. The result is a chewy, meat-like texture with a staggering protein content: around 20–25g per 100g. It’s virtually carb-free, low in fat, and super versatile in stir-fries, sandwiches, and curries. But keep in mind—it’s not suitable for anyone avoiding gluten.
Tofu – The Versatile Soy Classic
Tofu is made by curdling soy milk and pressing the curds into blocks—basically the cheese of the plant world. Originating in China over 2,000 years ago, it’s stood the test of time for a reason. It’s mild, versatile, and packs about 8–15g of protein per 100g, depending on firmness. Tofu is rich in calcium (especially if calcium-set), iron, and contains all essential amino acids. Plus, it soaks up any flavour you throw at it—marinades, sauces, spices—you name it.
Tempeh – The Gut-Friendly Superfood
Tempeh hails from Indonesia and is made by fermenting whole soybeans with a Rhizopus culture. The result? A firm, nutty block that’s rich in protein (about 19g per 100g), fibre, and gut-friendly probiotics. Unlike tofu, which uses soy milk, tempeh keeps the whole bean intact, making it one of the least processed, most nutrient-dense soy products you can eat. Grill it, marinate it, crumble it—it's endlessly flexible and deeply satisfying.
Final Thoughts
Protein isn't a fad—it’s fundamental. And while most people are getting more than enough, those on a plant-based path can thrive with just a bit of know-how. The key? Variety, intention, and a few go-to staples like tofu, tempeh, and seitan.
So no need to stress over grams and ratios. Eat whole foods, mix it up, and enjoy the journey—because a plant-based diet can be just as protein-rich, delicious, and energizing as any other.