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Before talking about legumes, seeds, and pseudocereals, it's worth pausing for a moment to truly understand what we're discussing. Proteins—whether plant or animal—are among the most important and versatile molecules in the entire body. Understanding them means learning to nourish yourself more consciously.
The name "protein" comes from the Greek proteios, meaning of primary importance. An etymology that says it all: proteins are not just another nutrient, but the very framework of life. They are present in every single cell of the human body, in very high quantities, and are involved in almost all physiological processes that keep us healthy.
Proteins are biological macromolecules—complex structures—composed of chains of smaller units called amino acids. Imagine a long necklace of colored pearls: each pearl is an amino acid, the sequence in which they are strung determines the type of protein, and thus its function. A different sequence means a different protein, with a different role in the body.
The amino acids that make up human proteins are 20. Of these, 9 are considered essential because our body cannot synthesize them on its own: they must necessarily come from food. They are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. The other 11 are called non-essential not because they are superfluous, but because the body can produce them from other amino acids through biochemical transformations.
Proteins are also subject to continuous renewal: they are constantly broken down and rebuilt—a process called protein turnover—which is why it's important to ensure a regular protein intake through diet.
At the molecular level, amino acids are composed of carbon, nitrogen, oxygen, and hydrogen—with the addition, in some cases, of sulfur, iron, zinc, or phosphorus depending on the type. This elemental composition is the foundation of everything: nitrogen, in particular, is the element that distinguishes proteins from other macronutrients (carbohydrates and fats) and allows the protein content of a food to be measured through chemical analysis.
Proteins are organized into four progressive structural levels:
This architecture is not decorative: the shape of a protein determines its function. A digestive enzyme, an immune system antibody, and a collagen fiber are all proteins—but their three-dimensional structure is completely different, and it is precisely this difference that makes them suitable for such diverse tasks. This is why even small variations in the amino acid sequence can radically change a protein's behavior in the body.
Given this multitude of functions, it's clear why an adequate protein intake is essential at every stage of life. According to the guidelines of the EFSA (European Food Safety Authority), the daily protein requirement for a healthy adult is 0.83 g of protein per kg of body weight. This value changes based on age, sex, level of physical activity, and specific physiological conditions such as pregnancy, breastfeeding, or intense sports practice.
Reference Protein Requirement (EFSA) Healthy sedentary adults: 0.83 g per kg of body weight per day. For a person weighing 70 kg: about 58 g/day. Those following an exclusively plant-based diet: +10–20% to compensate for the lower average digestibility. Athletes: from 1.4 to 2.2 g/kg/day depending on the type and intensity of training.
You don't need to be vegan or vegetarian to embrace plant proteins. Just curiosity — and perhaps some data. In recent years, the reasons to incorporate more plant-based protein sources into the daily diet have multiplied, intertwining personal well-being and collective responsibility.
In Italy, about 9-10% of the population claims to follow a vegetarian or vegan diet — a percentage that has increased from 6.6% recorded in 2023. Globally, sales of plant-based foods have seen an increase of over 20% between 2017 and 2018, and the trend hasn't stopped. It's not just a fad: it's a profound cultural shift, fueled by nutritional awareness, environmental sensitivity, and a new gastronomic curiosity.
From an environmental perspective, the production of animal proteins requires enormous amounts of water, soil, and energy, and is responsible for a significant share of global greenhouse gas emissions. Emissions associated with livestock — including methane from ruminant livestock — exceed those of the entire transport sector. Choosing plant proteins more often means significantly reducing this footprint, without having to give up anything: it's a choice that benefits the Earth as much as oneself.
From a nutritional perspective, plant-based foods rich in protein carry a valuable package: fiber that nourishes the gut microbiota, antioxidants that protect cells, vitamins and minerals often absent in more processed animal sources, and generally a lower content of saturated fats and cholesterol. This doesn't mean that animal proteins are harmful — but that complementing and integrating plant sources significantly enriches the diet.
And then there's a simpler, and perhaps more beautiful reason: plant protein sources are delicious. Legumes of every color and texture, toasted seeds on a salad, crispy pan-fried tempeh, quinoa as fluffy as couscous — exploring this world is a culinary adventure that never ceases to amaze. Let's start getting to know it.
The plant kingdom is much more generous than one might think when it comes to proteins. The secret is knowing where to look — and learning to recognize the differences between the various sources, not only in terms of quantity but also in quality and versatility in the kitchen. Here is a complete map of the main categories.
Legumes are the undisputed stars of plant proteins. Among all unprocessed plant-based foods, they offer the highest protein content, combined with comprehensive nutritional richness. It's not just about proteins: in legumes, we find complex carbohydrates with slow absorption, fiber that nourishes the microbiota and promotes a sense of satiety, B vitamins, iron, calcium, magnesium, zinc, and potassium. A true natural pantry in seed form.
How to read the protein values of legumes The values in the table refer to the product dry and raw. When cooked, legumes triple in volume and absorb water: the protein content per 100g when cooked drops to about a third. For example, 100g of dry lentils (22.7g of protein) become about 300g when cooked with ~7g of protein per 100g. Always keep this in mind when planning meals.
Discover Terzaluna Pea Plant Proteins in Powder — extracted from peas, without additives, ready for smoothies and protein recipes.
Discover the Terzaluna Hemp Vegetable Proteins in Powder — try adding them to your morning smoothies and shakes.
Soy deserves a chapter of its own. It is the most protein-rich legume — about 37g per 100g when dry — and the only plant-based source with an amino acid profile comparable to that of animal proteins. But soy is not only consumed as a bean: its versatility has led to a family of derivatives that have become staples in plant-based cuisine worldwide.
⚠️ Beware of gluten Seitan is made from wheat gluten and is completely contraindicated for those with celiac disease or non-celiac gluten sensitivity. Excellent gluten-free high-protein alternatives: tofu, tempeh, legumes, quinoa, amaranth.
Algae are the green frontier of plant nutrition—still largely unexplored in everyday Italian cuisine, but full of potential. Spirulina is the absolute star: when dried, it contains about 57g of protein per 100g, with a surprisingly complete amino acid profile. It is mainly consumed as a powdered or capsule supplement—a teaspoon added to a morning smoothie is a simple way to boost protein intake without changing your habits.
Other algae like wakame, nori, and kombu offer smaller protein contributions but are valuable for their iodine, mineral, and antioxidant content. Kombu, in particular, is traditionally added to legume cooking to improve digestibility—a practice rooted in Japanese macrobiotic cuisine that science is now beginning to confirm.
Discover Terzaluna Spirulina Powder—try adding it to your next green smoothie.
Vegetables are not primary protein sources—it would be inaccurate to present them as such. Their nutritional value lies mainly in vitamins (A, C, folates, K), minerals, and antioxidants. However, some vegetables offer a non-negligible protein contribution, especially when consumed in large quantities or as part of a varied diet.
More than for their direct protein contribution, vegetables are valuable as allies in the digestion of plant proteins: the fibers they contain modulate nutrient absorption and support gut microbiota health—the true engine of a balanced organism.
Looking only at the amount of protein in a food tells only half the story. The other half—the one that really makes a difference in how the body can use the ingested proteins—concerns the quality: a concept measured through amino acid composition, the presence of essential amino acids, and the body's ability to absorb and use them effectively. Let's look at these three aspects, one at a time.
Note on protein quality The parameters that measure protein quality (Biological Value, PDCAAS, DIAAS) indicate the efficiency with which the body uses the amino acids from a protein source. Lower values in plant proteins do not mean they are "useless": they mean they require more careful management—through variety and complementation. A varied and well-planned plant-based diet can fully meet protein needs.### Essential Amino Acids and Protein Quality The **protein quality** of a food is determined by the presence and balance of essential amino acids in the right ratio to meet human needs. A protein is considered "complete" when it contains all of them in adequate proportions; "incomplete" when one or more are absent or present in insufficient quantities. The essential amino acids for a healthy adult are **9**: leucine, isoleucine, and valine (the so-called **BCAAs**, branched-chain amino acids), lysine, methionine, phenylalanine, threonine, and tryptophan. During **growth** — childhood and adolescence — two more, **arginine** and **histidine**, become conditionally essential because their endogenous synthesis does not cover the increased needs of growth. **Animal proteins** — eggs, meat, fish, dairy — are generally considered complete: they contain all essential amino acids in favorable proportions for human protein synthesis. **Plant proteins** often lack one or more essential amino acids, which makes them of lower biological quality when considered individually. To give an idea of the scale of the phenomenon: in a wide panel of plant protein sources analyzed by research, only a minority alone meets the complete need for essential amino acids — which confirms how important it is to vary and combine sources. Some plant sources with a particularly complete amino acid profile are exceptions: - **Soy** — the legume closest to animal proteins in amino acid completeness - **Quinoa** — a pseudocereal with all 9 essential amino acids - **Amaranth** — like quinoa, complete profile and gluten-free - **Buckwheat** — complete pseudocereal, also great for those avoiding gluten - **Hemp seeds** — among seeds, one of the most balanced profiles - **Spirulina** — algae with a surprisingly complete amino acid content ### The Limiting Amino Acid: What It Is and Why It Matters In plant proteins, quality is often reduced by the presence of a **limiting amino acid**: that essential amino acid present in the lowest concentration relative to human needs. Its deficiency does not block protein synthesis but makes it less efficient — like a factory with an understaffed department that slows down the entire production chain. Each major category of plant foods has its characteristic limiting amino acid: | Plant Source | Limiting Amino Acid | Complementary Food | Example in Cooking | |--------------|----------------------|--------------------|--------------------| | Cereals (wheat, rice, corn) | Lysine, threonine | Legumes | Pasta and beans, rice and lentils | | Legumes (beans, chickpeas, lentils) | Methionine, cysteine | Nuts and seeds | Hummus with sesame tahini | | Corn | Tryptophan, lysine | Legumes | Tortillas and beans | | Leafy vegetables | Methionine | Nuts and seeds | Salad with walnuts or pine nuts | | Oilseeds | Lysine | Legumes | Seed mix with edamame | It's important to know that the risk of actual amino acid deficiency only manifests in very monotonous diets maintained over long periods. In the short term, the body can draw on its reserves of free amino acids to compensate. Those following a varied plant-based diet have no reason to worry.However, it is worth understanding why certain limiting amino acids matter more than others. Lysine, which is lacking in cereals, is necessary, among other things, for the synthesis of vitamin B3 (niacin): a prolonged deficiency can therefore have effects beyond just protein synthesis. Methionine and cysteine, which are lacking in legumes, are essential sulfur-containing amino acids for the growth of hair, nails, and — an often underestimated aspect — for the synthesis of glutathione, one of the main endogenous antioxidants in the human body, involved in protecting cells from oxidative stress. This is why complementation is not just a matter of "completing the numbers": it is a matter of concrete biological functionality. Protein Complementation: How to Combine Sources The solution to the issue of limiting amino acids is as elegant as it is simple: protein complementation. By combining two or more plant sources that complement each other, it is possible to achieve an overall amino acid profile comparable to that of animal proteins. Each source provides what the other lacks. The reassuring news — confirmed by scientific research — is that combinations do not necessarily have to occur in the same meal. The body maintains a reserve of free amino acids in the blood available for several hours: distributing different protein sources throughout the day is sufficient. Here are the most effective and tasty combinations: Cereals + Legumes — The most classic combination of Italian and Mediterranean cuisine. Pasta and beans, rice and lentils, barley and chickpea soup: traditional dishes that prove to be, from a nutritional standpoint, almost perfect solutions. Legumes + Oilseeds — Chickpea hummus with sesame tahini is the quintessential example: chickpeas lacking methionine are complemented by sesame, rich in sulfur-containing amino acids. Corn + Legumes — Tortillas with black beans, polenta with lentil ragù: combinations rooted in distant food cultures that have empirically discovered this nutritional synergy. Vegetables + Nuts — A salad enriched with walnuts, pine nuts, or toasted seeds is not only tastier: it is also more complete from a protein standpoint. Pseudocereals + any source — Quinoa, amaranth, and buckwheat, already having a complete profile, pair well with everything without the need for specific complementation. How Protein Quality is Measured Understanding how "good" a protein is not a matter of opinion: science has developed precise tools over time to measure and compare the quality of dietary proteins. Knowing these parameters helps to read supplement labels more consciously, evaluate different protein sources, and understand why complementation truly makes a difference. Biological Value (BV) Measures the percentage of absorbed protein nitrogen that is actually retained and used by the body, net of urinary and fecal losses. The whole egg is the reference with BV = 100. A high BV indicates that the protein is used very efficiently. It is one of the most historically used parameters, although it does not consider the specific digestibility of each amino acid. Protein Efficiency Ratio (PER) Measures the weight gain in grams for every gram of protein ingested during a growth period. Milk has a PER of about 3.1; soy about 2.1. It is a useful parameter but considered less accurate today compared to more recent methods. Digestibility (D) Ratio between ingested nitrogen and that actually absorbed. Animal proteins have a digestibility of about 95%; legumes and whole grains range between 80–90%. This value improves significantly with soaking, cooking, fermentation, and germination of foods. Chemical Index Compares the amount of each essential amino acid in the protein under examination with that of the reference protein (egg). The higher it is, the greater the percentage of essential amino acids. It allows precise identification of the limiting amino acid of each source. PDCAAS — Protein Digestibility-Corrected Amino Acid Score Combines amino acid composition with digestibility to provide an overall protein quality score (from 0 to 1). It has been the FAO/WHO standard for decades. Isolated soy reaches a PDCAAS of 1.0, comparable to the most complete animal proteins. DIAAS — Digestible Indispensable Amino Acid Score The most modern and precise method, proposed by the FAO in 2013. Unlike PDCAAS, it measures the digestibility of each amino acid separately at the small intestine level, obtaining a more accurate picture of real bioavailability. A DIAAS above 75% indicates a good quality protein. It is now considered the most reliable reference parameter, although rarely reported on commercial labels. In daily practice, it is not necessary to calculate the PDCAAS or DIAAS of every meal. Knowing these tools helps to understand why the variety of plant protein sources — and their correct combination — is the most effective nutritional strategy for those who choose to reduce or eliminate animal proteins from their diet. Plant Proteins: Benefits Incorporating plant proteins into your diet means bringing to the table not just proteins, but a set of nutrients that work synergistically for well-being. Plant foods rich in proteins stand out for some characteristics that make them a valuable contribution to a varied and balanced diet: Rich in dietary fibers, which contribute to normal intestinal transit, a sense of satiety, and support for the microbiota Low in saturated fats compared to most animal protein sources, with no cholesterol Supply of B vitamins (particularly folates), vitamin E, and other micronutrients often lacking in diets low in vegetables Presence of essential minerals such as iron, magnesium, zinc, potassium, and calcium Content of antioxidants and phytocompounds — polyphenols, flavonoids, and other bioactive molecules naturally present in plant foods Lower environmental impact compared to animal protein production, with a significantly lower ecological footprint in terms of emissions, water consumption, and land use Variety remains the most important guiding principle: no single food is enough on its own, but a diet that regularly includes legumes, whole grains, seeds, nuts, and vegetables offers the body a complete and rich nutritional profile. How Much Plant Protein to Consume Daily The question "how much protein do I need?" is more complex than it seems. The answer depends on age, sex, level of physical activity, health status, and — in the context of this article — the type of diet followed.The basic reference for a healthy adult, according to the guidelines of the EFSA (European Food Safety Authority), is 0.83 g of protein per kg of body weight per day. For a person weighing 70 kg, this means about 58 g of total protein per day. Those following a predominantly or exclusively plant-based diet generally need a slightly higher intake — estimated around 10–20% more — to compensate for the lower average digestibility of plant proteins and their often incomplete amino acid quality. This doesn't mean that a plant-based diet is inherently deficient: it just requires a bit more attention in planning. Some categories require special attention and the advice of a health professional: Children and adolescents — during growth, protein needs are proportionally higher and amino acid completeness is particularly important Pregnant and breastfeeding women — the requirement increases significantly Elderly — sarcopenia (age-related muscle mass loss) makes adequate protein intake even more important People with kidney diseases — in these cases, managing total protein intake always requires medical supervision In a well-planned and varied plant-based diet, meeting daily protein needs is absolutely possible. The key is the diversity of sources, regularity in meals, and — for those with increased needs — a good knowledge of the most protein-rich foods. For those following an exclusively plant-based diet, it's important to also monitor the intake of vitamin B12 (not present in plants), iron, calcium, iodine, omega-3, and vitamin D, possibly through targeted supplementation under medical advice. Rice Plant Protein Powder Confezioni da 100g o 250g Proteine in polvere, facili da usare Prodotto vegano 4,50€ Buy Plant or Animal Proteins: What Are the Differences The comparison between plant and animal proteins is not a competition — and should never become an ideological issue. It's simply a matter of knowledge: understanding the differences helps make more informed dietary choices, regardless of where one's nutritional compass points. Amino Acid Profile The most substantial difference between animal and plant proteins concerns the amino acid composition. Animal proteins — eggs, meat, fish, dairy — contain all 9 essential amino acids in adequate proportions for human protein synthesis. They are therefore "complete" proteins by definition. Plant proteins, as we have seen, often lack one or more essential amino acids. This difference is reflected in the Biological Value and DIAAS: animal sources generally score higher. However, as already discussed, this difference can be effectively compensated through the variety and complementation of plant sources throughout the day. It's worth noting that amino acids themselves are identical regardless of origin — animal or plant. Lysine extracted from a legume and lysine contained in a piece of meat are the same molecule. What differs is the food matrix that contains them and the way they are made available during digestion. Digestibility and Bioavailability Digestibility indicates the percentage of ingested proteins that are actually absorbed by the intestine. Animal proteins have an average digestibility of about 95%. Plant proteins, in their whole form (whole legumes, whole grains), range between 80 and 90% — a real difference, but not dramatic.This lower digestibility is due to the presence of antinutrients in the plant matrix — phytic acid, trypsin inhibitors, tannins, fibers — which partially interfere with the action of digestive enzymes. However, this is not an intrinsic characteristic of plant protein as such: when the protein is extracted and purified (as in pea protein powder or soy protein), its digestibility rises to levels comparable to those of animal sources. The bioavailability of amino acids — that is, the portion that actually reaches the tissues to be used — depends on both digestibility and the amino acid profile. For this reason, those who base their diet exclusively on plant sources should consider slightly increasing their total protein intake (about 10–20% more) compared to those who also consume animal proteins. Environmental Impact This difference goes beyond nutrition and touches on a topic that concerns us all: the sustainability of the food system. The production of animal proteins has a significantly higher ecological footprint compared to plant proteins: - It produces more greenhouse gases per gram of protein (methane from ruminant livestock is a major contributor to climate change) - It requires a much higher consumption of water and agricultural land - It contributes to deforestation in vast areas of the planet, particularly for the cultivation of soy intended for livestock feed Choosing plant proteins more often does not require completely eliminating animal ones. Even just reducing the consumption of red meat and intensively farmed products, partially replacing them with legumes, grains, and seeds, produces a measurable positive impact — on the planet and often on the wallet. Digestion of Plant Proteins: How It Works Consuming the right amounts of plant proteins is just the first step. The second — often underestimated — is ensuring that those proteins are digested and absorbed as efficiently as possible. Understanding how protein digestion works helps make smarter choices in the kitchen and maximize the nutritional value of every meal. The Digestive Pathway of Proteins Protein digestion is a long and complex process — much more intricate than that of carbohydrates and fats, precisely because of the three-dimensional structure of these molecules. Imagine having to dismantle a very elaborate construction model, piece by piece, to retrieve every single block: this is exactly what the digestive system does with proteins. The pathway passes through three main stations: - Mouth — Chewing mechanically breaks down food, increasing the surface area available for enzymes. Saliva prepares the ground, although true protein digestion does not yet begin here. - Stomach — It is the heart of protein digestion. Hydrochloric acid denatures proteins (unfolds them, breaking the three-dimensional structure) and activates pepsin, the main gastric proteolytic enzyme. Amino acid chains are reduced into shorter fragments. - Small Intestine — Here, the final breakdown occurs. The pancreas releases specialized enzymes (trypsin, chymotrypsin, elastase, carboxypeptidase) that reduce protein fragments into single amino acids or small peptides of 2–3 units. These are then absorbed through the intestinal wall and released into the bloodstream, where they become available to all the body's tissues. Compared to the digestion of sugars and fats, protein digestion is more energetically costly and takes more time — which is why protein-rich meals provide a more prolonged sense of satiety. Why Plant Proteins Are Less Digestible As mentioned earlier, plant proteins generally have lower digestibility compared to animal proteins. This is not a defect of the proteins themselves but a characteristic of the food matrix in which they are found. Whole plant foods contain certain substances — called antinutrients — that partially interfere with the action of digestive enzymes: Phytic acid — found in legumes, whole grains, and seeds; inhibits some digestive enzymes (particularly trypsin) reducing the absorption of proteins and minerals Trypsin inhibitors — specific molecules, particularly concentrated in raw soybeans, that directly reduce the activity of pancreatic enzymes Polyphenolic tannins — present in legumes, tea, whole grains; they bind to proteins forming complexes that are less accessible to enzymes Dietary fibers — while valuable for intestinal health, they accelerate transit and reduce the time available for protein absorption Reference data estimate the digestibility of proteins from legumes and whole grains around 80–90%, compared to ~95% for animal proteins. For some sources, the gap is even more pronounced: recent studies estimate an absorption of only 50–75% for untreated whole chickpeas, beans, and peas, compared to 85–95% for eggs and chicken. It is a real difference, but not one that makes plant proteins "inadequate." And most importantly — as we will see shortly — it is a difference that can be significantly reduced with some simple kitchen practices. Scientific Note When plant proteins are extracted and purified from antinutrients — as in pea protein powder or rice protein powder — their digestibility rises to levels comparable to those of animal proteins. The lower digestibility is not an intrinsic property of the protein, but of the intact food matrix in which it is found. Cooking, soaking, and fermentation effectively reduce this difference. How to Improve Digestibility: Practical Tips The good news is that many of the antinutrients present in plant foods are thermolabile or water-soluble — which means that cooking, soaking, and fermentation are effective tools to reduce them. Traditional cooking already knew this: many practices passed down from generation to generation now find a precise scientific explanation. Soaking legumes — Soaking dried legumes in cold water for 8–12 hours (or even longer for larger varieties like chickpeas and beans) significantly reduces the content of phytic acid and trypsin inhibitors. Remember to discard the soaking water and rinse well before cooking. Prolonged and slow cooking — Heat deactivates most heat-sensitive antinutrients. Slow cooking in plenty of water is the most effective method for legumes. Pressure cooking — A pressure cooker combines high heat and steam: it reduces cooking times and is particularly effective in inactivating trypsin inhibitors in soy and other legumes. Adding kombu seaweed during cooking — A practice rooted in Japanese macrobiotic cuisine: kombu contains natural enzymes that help break down polysaccharides responsible for intestinal fermentation, improving both the digestibility and tolerability of legumes. Fermentation — Tempeh, miso, and soy yogurt are examples of plant proteins pre-digested by fermentation bacteria. This process drastically reduces antinutrients and makes amino acids more bioavailable. Tempeh, in particular, has protein digestibility comparable to that of animal sources. Sprouting — Sprouting legumes and seeds (lentils, chickpeas, mung beans) reduces phytic acid content and increases the availability of amino acids and vitamins. Sprouts can be eaten raw or lightly sautéed. Slow and mindful chewing — Protein digestion begins mechanically in the mouth: chewing slowly increases the surface area for gastric enzymes and improves overall digestion. A simple gesture that is part of a mindful approach to meals — something that, in the fast pace of daily life, is easy to forget but that the body always appreciates. Plant Proteins: Forms and Ways of Consumption Plant proteins are consumed in very different forms — from whole foods in their natural cycles, to processed derivatives, to powdered supplements. Knowing the differences helps choose the approach best suited to one's needs and lifestyle. Whole Foods The preferable form — and the one that offers the most complete nutritional profile — is that of whole foods: legumes, whole grains, seeds, nuts, vegetables. In this form, proteins always come accompanied by fibers, vitamins, minerals, and bioactive compounds that work in synergy. A chickpea is not just proteins: it is fibers that nourish the microbiota, iron that supports energy, folates that support the nervous system. As already discussed, some kitchen practices — soaking, slow cooking, fermentation — significantly improve the digestibility and bioavailability of proteins in whole foods. Investing a few extra hours in soaking is one of the simplest and most concrete gestures to improve the nutritional quality of what you eat. Processed Derivatives: Tofu, Tempeh, Seitan Processed derivatives occupy an intermediate position: they retain many of the nutritional characteristics of the raw materials, but with improved digestibility and a more concentrated protein content. They are valuable allies for those seeking convenience without sacrificing quality. Tofu — obtained by coagulating soy milk, it has a neutral texture that makes it extraordinarily versatile. It is suitable for marinating, frying, steaming, and use in soups. In crumbles, it simulates scrambled eggs; in thick blocks, it is excellent grilled. About 15–16g of protein per 100g. Tempeh — fermented and pressed soybeans in a block is perhaps the most nutritious derivative of all. Fermentation pre-digests some of the proteins, removes most antinutrients, adds natural probiotics, and gives a strong, umami, slightly nutty flavor. About 19g of protein per 100g — and very high digestibility. Seitan — obtained from wheat gluten, it is among the most concentrated plant protein sources (about 24–32g per 100g depending on the form: fresh or commercial dry). It has a meaty texture that makes it suitable for preparations similar to meat. Note: it is not suitable for those with celiac disease or gluten sensitivity. Miso — fermented soy paste (often with rice or barley), rich in probiotics and with a deep umami flavor. It is not used as a primary protein source but enriches broths, sauces, and dressings while also contributing to intestinal flora. Plant-Based Protein Powders: How to Choose Them Plant-based protein powders are divided into two main categories. Protein isolates contain over 90% protein per 100g: they are purified from the original antinutrients, have very high digestibility, and are the preferred choice for those seeking maximum protein intake. Protein concentrates range between 60 and 80% protein, retain a larger portion of the nutrients from the original food (fiber, fats), and are often closer to the whole food. Both forms are derived from soy, pea, rice, hemp, spirulina, or combinations of these sources. They are useful in specific situations: for those who engage in intense sports and struggle to meet protein needs with solid food alone, for those with digestive difficulties with whole foods, or simply as a practical supplement during certain periods of life. When choosing a plant-based protein supplement, it is worth considering: Amino acid completeness — prefer multi-source blends (e.g., pea protein powder + rice protein powder, or soy + hemp) that complement each other, offering a more balanced amino acid profile compared to a single source Leucine content — a key amino acid for muscle protein synthesis; ensure each serving provides at least 2g, particularly important for athletes Digestibility and protein form — hydrolyzed proteins are pre-digested and absorbed more quickly, useful post-workout or for those with digestive difficulties Simplicity of ingredients — the fewer additives, artificial sweeteners, and synthetic flavors, the better The main powdered sources and their characteristics: Soy protein — high amino acid quality, good BCAA and leucine content, highly digestible once isolated. The neutral taste may require some getting used to. Pea protein — excellent digestive tolerance, good amino acid profile, lacking in methionine (to be supplemented with rice or hemp). Discover Terzaluna Pea Plant Protein Powder. Brown rice protein — easy digestibility, lacking in lysine (to be paired with pea for complementation). Discover Terzaluna Rice Plant Protein Powder. Hemp protein — complete amino acid profile, rich in omega-3 and fiber; slightly lower digestibility but excellent synergy with other ingredients. Discover Terzaluna Hemp Plant Protein Powder. Spirulina powder — extraordinary concentration of proteins and micronutrients; used in small doses (1–2 teaspoons) in smoothies Discover Terzaluna plant protein powders: Pea, Rice, and Hemp — pure sources, without additives, ready for smoothies and protein recipes. Hemp Plant Protein Powder 2,50€ Buy Supplements: What Not to Forget Those following a predominantly or exclusively plant-based diet should keep in mind that some protein powders meet protein needs but do not automatically address all nutritional requirements of a plant-based diet. The micronutrients that require specific attention in a plant-based diet are: Vitamin B12 — not present in plant foods in a bioavailable form; supplementation is considered necessary in vegan diets Non-heme iron — present in plants but less absorbable than animal heme iron; absorption increases when consumed with sources of vitamin C Calcium — available in almonds, sesame seeds, tofu, and dark leafy greens, but may require attention in dairy-poor diets Iodine — often lacking in plant-based diets that do not include sea foods Omega-3 DHA/EPA — plant sources (flaxseeds, chia, hemp) provide ALA, which the body only partially converts into DHA and EPA; supplementation with algae oil is a completely plant-based alternative Vitamin D — the main source is sun exposure; supplementation is often indicated in winter or in northern climates Before starting any supplementation protocol, it is always advisable to consult with your doctor or a professional nutritionist. ⚠️ Critical Micronutrients in Plant-Based Diets Vitamin B12, iron, calcium, iodine, omega-3 DHA/EPA, and vitamin D are not automatically covered by a plant-based diet, even with good protein intake. Before undertaking or modifying an exclusively plant-based diet, it is always advisable to consult a doctor or nutritionist to evaluate any personalized supplementation. How to Incorporate Plant Proteins into Your Daily Diet Incorporating more plant proteins into your diet doesn't require a complete overhaul. It requires curiosity, a bit of organization, and a willingness to experiment with flavors and textures that may not yet be part of your routine. Here are some practical approaches to get started — or to delve deeper. Vary legumes throughout the week — Red lentils on Monday, chickpeas on Wednesday, black beans on Friday: each legume has a slightly different nutritional profile and its own personality in the kitchen. Cooking a large quantity in advance and storing it in the fridge makes everything easier. Always pair grains and legumes in main meals — Pasta and lentils, rice and beans, barley and chickpeas: these traditional combinations are also nutritionally optimal. There's no need to be precise to the gram: the complementation works throughout the day. Use nuts and seeds as toppings and snacks — A handful of almonds with an apple, pumpkin seeds on soup, chopped walnuts in salad: small gestures that add protein, healthy fats, and a pleasant texture without any effort. Discover tofu and tempeh as main ingredients — Tempeh marinated with soy sauce, ginger, and garlic, then sautéed, is one of the simplest and most satisfying plant-based dishes. Crumbled tofu with turmeric and black pepper perfectly simulates scrambled eggs. Add nutritional yeast flakes — This little-known ingredient has a naturally parmesan-like flavor, is rich in protein and B vitamins, and can be easily sprinkled on pasta, risotto, and sautéed vegetables. It's a little secret of vegan cooking that deserves to be more widespread. Experiment with pseudocereals — Quinoa cooked like rice, amaranth in breakfast porridge, buckwheat in salad: these are foods with a complete protein profile, gluten-free, and surprisingly versatile. Prepare legumes to improve digestibility — Overnight soaking (8–12 hours), plenty of cooking water, a piece of kombu seaweed in the pot, slow cooking until completely tender. These steps reduce the compounds responsible for bloating and improve protein absorption. Incorporate plant-based protein powders into smoothies — A scoop of pea protein powder or hemp protein powder in your morning smoothie (banana, plant-based milk, seasonal fruit) is a practical way to increase your daily protein intake without disrupting your habits. Rice Plant Protein Powder Confezioni da 100g o 250g Proteine in polvere, facili da usare Prodotto vegano 4,50€ Buy How to Replace Meat with Plant-Based Proteins Reducing or eliminating meat from your diet is easier than it seems, as long as you choose the right substitutes for each context. It's not about finding a single food that "acts as" meat, but about learning to use different sources depending on the preparation — and doing so with pleasure. As a guideline, 100g of meat can be replaced by: Substitute Approximate Quantity Ideal for Cooked legumes (chickpeas, beans, lentils) ~150g Soups, ragù, stews, burgers Tofu ~100g Delicate main courses, marinades, crumbles Tempeh ~100g Hearty main courses, stir-fries Seitan ~100g "Meaty" preparations, stews, grilling Nuts and seeds 30–40g Toppings, snacks, protein condiments Some practical ideas to get started: lentil ragù instead of meat ragù (same technique, more fiber), baked chickpea burgers, seitan stew with seasonal vegetables, hummus as a protein condiment instead of sauces, salads with walnuts and lentils for a complete no-cook lunch. The key is to vary the sources throughout the week: no single substitute is enough on its own, but the combination of legumes, soy derivatives, and whole grains ensures a complete amino acid profile. ⚠️ Note The quantities indicated are general guidelines, not nutritional prescriptions. Protein requirements vary based on age, body weight, physical activity level, and individual health status. Those undergoing pharmacological treatments, with medical conditions (particularly kidney or metabolic issues), or in specific physiological stages (pregnancy, breastfeeding, growth, post-operative recovery) are advised to consult their doctor or a professional nutritionist before making significant changes to their diet. Recipes with Plant Proteins Theory comes alive in the kitchen. Here are some ideas — for every time of the day — that put into practice the principles of protein complementation we've explored, without sacrificing the pleasure of food. Breakfast Oat and Hemp Seed Porridge — Oats cooked in plant-based milk, toasted hemp seeds on top, banana, cinnamon. Grains + seeds = optimal complementation, fiber, and omega-3 in one warm dish. Chickpea Flour Pancakes — Chickpea flour, water, a pinch of salt, and turmeric: a simple batter for savory pancakes with high protein content. Served with avocado, sprouts, or hummus. Green Protein Smoothie — Soy milk, fresh spinach, banana, a teaspoon of spirulina, a tablespoon of almond butter. Fresh, rich, complete. Lunch Quinoa Salad with Roasted Chickpeas and Seasonal Vegetables — Quinoa (complete protein) + chickpeas (legumes) + sunflower seeds: three sources combined for a nutritious and colorful dish. Dressing: lemon juice, extra virgin olive oil, turmeric. Whole Wheat Pasta with Red Lentils and Turmeric — A classic of Italian cuisine reinterpreted: red lentils almost dissolve during cooking, creating a cream that envelops the pasta. Grains + legumes = complete complementation. Buddha Bowl with Marinated Tempeh — Brown rice, tempeh sautéed with soy sauce and ginger, avocado, edamame, toasted sesame. A complete meal in a bowl. Dinner Fava Bean and Barley Soup — Dried fava beans (limiting amino acid: methionine) + barley (limiting amino acid: lysine): they complement each other in a humble yet nutritionally rich dish, scented with rosemary and raw oil. Grilled Tofu with Miso and Sesame — Firm tofu marinated in miso, sesame oil, and garlic, grilled until golden. Served with sautéed vegetables and brown rice. Chickpea and Herb Patties — Mashed chickpeas, parsley, garlic, chickpea flour, sesame seeds on top. Baked in the oven. Protein pairing: legumes + seeds. Snack Classic Hummus with Crudités — Chickpeas + sesame tahini = perfect complementation between legumes and seeds. With carrots, fennel, celery: a snack that satisfies and nourishes. Mixed Nuts and Pumpkin Seeds — Almonds, walnuts, toasted pumpkin seeds: a handful provides 5–6g of protein plus good fats and minerals. Post-Workout Smoothie with Pea Protein Powder — Almond milk, banana, a scoop of pea protein powder, a tablespoon of peanut butter. Practical and complete for athletes. Pea Plant Protein Powder 4,50€ Buy FAQ: Frequently Asked Questions about Plant Proteins What are the plant foods richest in protein? The absolute champions are dried spirulina (~57g/100g) and soy protein isolate (~86g/100g), but these are concentrated forms. Among whole foods, the richest sources are: pine nuts (31.9g), hemp seeds (31.5g), dried soybeans (36.9g), roasted peanuts (29g), lupins, lentils, beans, and chickpeas. Seitan reaches about 24–32g per 100g among processed derivatives (the highest value refers to dry commercial preparations).What is the best plant protein? There is no single answer: it depends on the goal. For amino acid completeness, soy, spirulina, quinoa, and hemp seeds are the sources closest to a complete protein. For everyday convenience, legumes in general are unbeatable. For athletes, powdered blends of pea + rice offer a good balance of quality, digestibility, and bioavailability. The best answer is always: variety. Are plant proteins complete? Most plant proteins have a limiting amino acid — meaning they lack one or more essential amino acids in optimal quantities. Exceptions include soy, quinoa, amaranth, buckwheat, and hemp seeds, which have a complete amino acid profile. In any case, by combining different plant sources throughout the day (e.g., grains + legumes), it is possible to achieve a complete profile without issues. How to replace meat with plant proteins? The most effective substitution is based on three principles: quantity (slightly higher, given the lower digestibility), variety (alternating legumes, grains, seeds, tofu, tempeh), and complementation (pairing sources that complement each other). Practically: a portion of seitan or tempeh for main courses, legumes as a base for soups and sauces, hummus as a condiment, nuts as a snack. In a few days, a natural rhythm is found. How much plant protein to consume per day? For a sedentary adult, the EFSA reference is 0.83g per kg of body weight per day. Those following an exclusively plant-based diet should increase this value by 10–20% to compensate for the lower average digestibility. For a 70kg person following a vegan diet, this translates to about 65–75g of protein per day from varied plant sources. Are plant proteins beneficial for athletes? Absolutely yes, with the necessary precautions. Athletes following a plant-based diet need to pay attention to three aspects: a slightly higher total protein intake compared to omnivores, an adequate content of leucine to stimulate muscle protein synthesis (excellent sources: soy, pea, oats), and distribution of proteins across multiple meals throughout the day. Numerous high-level athletes follow plant-based diets with excellent results. How much protein is needed if I exercise and follow a plant-based diet? The guidelines of the International Society of Sports Nutrition (ISSN) indicate different ranges depending on the type of activity: approximately 1.2–1.6 g/kg for endurance sports, around 1.6 g/kg for strength training, up to 1.7–2.2 g/kg for those combining both disciplines. For those following an exclusively plant-based diet, it is recommended to aim for the higher end of these ranges to compensate for the lower average bioavailability. During calorie reduction phases, some indications suggest even higher intakes to preserve muscle mass. For a personalized plan, it is always advisable to consult with a sports nutrition professional. Are plant proteins useful as we age? As we age, the body tends to progressively lose muscle mass — a process called sarcopenia. Ensuring an adequate protein intake, distributed across multiple meals throughout the day, is considered one of the useful tools to support muscle maintenance. Plant proteins, included in a varied and well-planned diet, can help meet this need. Those in this phase of life are encouraged to consult with their doctor for a personalized assessment. Can muscle mass be built with only plant proteins? Yes. Scientific research has shown that it is possible to develop and maintain muscle mass with an exclusively plant-based diet, provided there is adequate protein intake, a good leucine content, and appropriate training stimulus. Blends of pea protein powder or pea + rice protein powder have shown results comparable to whey protein in studies on post-exercise muscle protein synthesis.### Are plant proteins easy to digest? It depends on the form. Plant proteins in whole foods (raw or poorly cooked legumes, whole grains) have a digestibility of about **80–90%**, compared to ~95% for animal proteins. This difference is significantly reduced with soaking, proper cooking, and fermentation. Pea protein powder and rice protein powder have very high digestibility, comparable to that of animal proteins. ### How to improve the digestibility of plant proteins? The most effective strategies are: **overnight soaking** of legumes (8–12 hours, discard the water), **prolonged cooking** at low heat or in a pressure cooker, adding **kombu seaweed** during cooking, preferring **tempeh and miso** (fermented, high digestibility), **sprouting** lentils and seeds, and **slow and mindful chewing**. These measures reduce antinutrients and improve amino acid bioavailability. ### Do plant proteins harm the kidneys? In healthy individuals, a normal protein intake — even from plant sources — does not harm kidney function. In fact, some research suggests that plant proteins are associated with a lower burden on the kidneys compared to animal proteins, due to their different amino acid composition and lower nitrogen compound content. Those with diagnosed kidney conditions should always consult their doctor for protein intake management. ### Are plant protein powders safe? Quality plant protein powders — soy, pea, rice, hemp isolates — are generally safe for healthy adults. It is important to choose products with simple ingredients, without unnecessary additives, and prefer brands that provide third-party testing. As with all supplements, it is advisable not to exceed the doses and always prefer whole food sources when possible. ### Do plant protein powders contain lactose? No. Plant protein powders are by definition lactose-free, as they are entirely derived from plant sources — pea, rice, hemp, soy, spirulina — without any animal-derived components. They are therefore the natural alternative for those who are lactose intolerant or want to avoid dairy products, unlike whey and casein proteins, which contain varying amounts of lactose. However, check the label: some commercial products are processed in facilities that also handle dairy derivatives. ### Which plant protein powders are soy-free? For those with a soy allergy or who prefer to avoid it, the best alternatives are: pea protein powder (good amino acid profile, excellent digestive tolerance), rice protein powder (easy digestibility, low in lysine — to be combined with pea), and hemp protein powder (complete amino acid profile, rich in omega-3 and fiber). The pea + rice powder blend is among the most popular and balanced on the market without soy: the two sources complement each other by covering their respective amino acid deficiencies. ### What are isolated plant proteins? **Isolated plant proteins** are the most purified form of protein powder: they contain over 90% protein per 100g, with antinutrients and fats almost completely removed during processing. This makes them highly digestible — with values comparable to animal proteins — and low in digestive impact. They differ from **protein concentrates** (60–80% protein), which retain a larger portion of the fibers and nutrients of the original food. Isolates are the preferred choice for those with high protein needs (athletes, people in recovery) or digestive difficulties with whole foods. The main disadvantage compared to concentrates is the more intense processing, which may reduce some micronutrients present in the original food.### Do plant-based protein powders contain sugar? It depends on the product. Pure isolates and concentrates — without flavors, without sweeteners — do not contain added sugars and have a very low natural sugar content (often below 1g per serving). Many commercial flavored products, on the other hand, add sugars, glucose syrup, fructose, or artificial sweeteners to improve taste. How to read the label: check the line "of which sugars" in the nutritional table (ideally below 2g per serving) and verify the ingredient list — added sugars often appear in the first positions if present in significant quantities. If you're looking for a sugar-free product, opt for powders with a single ingredient or a very short ingredient list. ### Do plant-based proteins help with weight loss? Plant-based proteins themselves do not cause weight loss or gain. What matters is the overall caloric balance. However, foods rich in plant-based proteins — especially legumes — contribute to a high sense of satiety, thanks to the combination of proteins and fibers, and generally have a lower caloric density compared to fattier animal protein sources. This can make it easier to maintain a controlled caloric intake within a low-calorie diet. ## Scientific Studies and Bibliography - **EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2012).** [Scientific Opinion on Dietary Reference Values for protein.](https://doi.org/10.2903/j.efsa.2012.2557) *EFSA Journal*, *10*(2), 2557. - **FAO. (2013).** [Dietary protein quality evaluation in human nutrition. Report of an FAO Expert Consultation.](https://www.fao.org/ag/humannutrition/35978-02317b9d3a6913a1b20281a7b45190b84.pdf) *FAO Food and Nutrition Paper*, 92. - **Gorissen, S. H., Crombag, J. J., Senden, J. M., Watad, W. A., Bierau, J., Verdijk, L. B., & van Loon, L. J. (2018).** [Protein content and amino acid composition of commercially available plant-based protein isolates.](https://doi.org/10.1007/s00726-018-2640-5) *Amino Acids*, *50*(12), 1685–1695. - **Hertzler, S. R., Lieblein-Boff, J. C., Weiler, M., & Allgeier, C. (2020).** [Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function.](https://doi.org/10.3390/nu12123704) *Nutrients*, *12*(12), 3704. - **Lynch, H., Johnston, C., & Wharton, C. (2018).** [Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance.](https://doi.org/10.3390/nu10121841) *Nutrients*, *10*(12), 1841. - **Mariotti, F., & Gardner, C. D. (2019).** [Dietary Protein and Amino Acids in Vegetarian Diets—A Review.](https://doi.org/10.3390/nu11112661) *Nutrients*, *11*(11), 2661. - **Poore, J., & Nemecek, T. (2018).** [Reducing food's environmental impacts through producers and consumers.](https://doi.org/10.1126/science.aaq0216) *Science*, *360*(6392), 987–992. - **Sarwar Gilani, G., Xiao, C. W., & Cockell, K. A. (2012).** [Impact of antinutritional factors in food proteins on the digestibility of protein and the bioavailability of amino acids and certain minerals.](https://doi.org/10.1177/15648265120333S210) *Food and Nutrition Bulletin*, *33*(3 Suppl), S214–S221. - **Willett, W., Rockström, J., Loken, B., et al. (2019).** [Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems.](https://doi.org/10.1016/S0140-6736(18)31788-4) *The Lancet*, *393*(10170), 447–492. ## Related Articles - [Ayurvedic Herbs for Hair: Complete Guide to Properties, Uses, and Natural Remedies](https://www.terzaluna.com/blog/erbe-capelli) - [Soy Proteins: Complete Guide to Properties, Uses, and Contraindications](https://www.terzaluna.com/blog/proteine-soia) Posted by Terza Luna
Note on protein quality The parameters that measure protein quality (Biological Value, PDCAAS, DIAAS) indicate the efficiency with which the body uses the amino acids from a protein source. Lower values in plant proteins do not mean they are "useless": they mean they require more careful management—through variety and complementation. A varied and well-planned plant-based diet can fully meet protein needs.
However, it is worth understanding why certain limiting amino acids matter more than others. Lysine, which is lacking in cereals, is necessary, among other things, for the synthesis of vitamin B3 (niacin): a prolonged deficiency can therefore have effects beyond just protein synthesis. Methionine and cysteine, which are lacking in legumes, are essential sulfur-containing amino acids for the growth of hair, nails, and — an often underestimated aspect — for the synthesis of glutathione, one of the main endogenous antioxidants in the human body, involved in protecting cells from oxidative stress. This is why complementation is not just a matter of "completing the numbers": it is a matter of concrete biological functionality.
The solution to the issue of limiting amino acids is as elegant as it is simple: protein complementation. By combining two or more plant sources that complement each other, it is possible to achieve an overall amino acid profile comparable to that of animal proteins. Each source provides what the other lacks.
The reassuring news — confirmed by scientific research — is that combinations do not necessarily have to occur in the same meal. The body maintains a reserve of free amino acids in the blood available for several hours: distributing different protein sources throughout the day is sufficient. Here are the most effective and tasty combinations:
Understanding how "good" a protein is not a matter of opinion: science has developed precise tools over time to measure and compare the quality of dietary proteins. Knowing these parameters helps to read supplement labels more consciously, evaluate different protein sources, and understand why complementation truly makes a difference.
In daily practice, it is not necessary to calculate the PDCAAS or DIAAS of every meal. Knowing these tools helps to understand why the variety of plant protein sources — and their correct combination — is the most effective nutritional strategy for those who choose to reduce or eliminate animal proteins from their diet.
Incorporating plant proteins into your diet means bringing to the table not just proteins, but a set of nutrients that work synergistically for well-being. Plant foods rich in proteins stand out for some characteristics that make them a valuable contribution to a varied and balanced diet:
Variety remains the most important guiding principle: no single food is enough on its own, but a diet that regularly includes legumes, whole grains, seeds, nuts, and vegetables offers the body a complete and rich nutritional profile.
The question "how much protein do I need?" is more complex than it seems. The answer depends on age, sex, level of physical activity, health status, and — in the context of this article — the type of diet followed.
The basic reference for a healthy adult, according to the guidelines of the EFSA (European Food Safety Authority), is 0.83 g of protein per kg of body weight per day. For a person weighing 70 kg, this means about 58 g of total protein per day.
Those following a predominantly or exclusively plant-based diet generally need a slightly higher intake — estimated around 10–20% more — to compensate for the lower average digestibility of plant proteins and their often incomplete amino acid quality. This doesn't mean that a plant-based diet is inherently deficient: it just requires a bit more attention in planning.
Some categories require special attention and the advice of a health professional:
In a well-planned and varied plant-based diet, meeting daily protein needs is absolutely possible. The key is the diversity of sources, regularity in meals, and — for those with increased needs — a good knowledge of the most protein-rich foods. For those following an exclusively plant-based diet, it's important to also monitor the intake of vitamin B12 (not present in plants), iron, calcium, iodine, omega-3, and vitamin D, possibly through targeted supplementation under medical advice.
The comparison between plant and animal proteins is not a competition — and should never become an ideological issue. It's simply a matter of knowledge: understanding the differences helps make more informed dietary choices, regardless of where one's nutritional compass points.
The most substantial difference between animal and plant proteins concerns the amino acid composition. Animal proteins — eggs, meat, fish, dairy — contain all 9 essential amino acids in adequate proportions for human protein synthesis. They are therefore "complete" proteins by definition.
Plant proteins, as we have seen, often lack one or more essential amino acids. This difference is reflected in the Biological Value and DIAAS: animal sources generally score higher. However, as already discussed, this difference can be effectively compensated through the variety and complementation of plant sources throughout the day.
It's worth noting that amino acids themselves are identical regardless of origin — animal or plant. Lysine extracted from a legume and lysine contained in a piece of meat are the same molecule. What differs is the food matrix that contains them and the way they are made available during digestion.
Digestibility indicates the percentage of ingested proteins that are actually absorbed by the intestine. Animal proteins have an average digestibility of about 95%. Plant proteins, in their whole form (whole legumes, whole grains), range between 80 and 90% — a real difference, but not dramatic.
Reference data estimate the digestibility of proteins from legumes and whole grains around 80–90%, compared to ~95% for animal proteins. For some sources, the gap is even more pronounced: recent studies estimate an absorption of only 50–75% for untreated whole chickpeas, beans, and peas, compared to 85–95% for eggs and chicken. It is a real difference, but not one that makes plant proteins "inadequate." And most importantly — as we will see shortly — it is a difference that can be significantly reduced with some simple kitchen practices.
Scientific Note When plant proteins are extracted and purified from antinutrients — as in pea protein powder or rice protein powder — their digestibility rises to levels comparable to those of animal proteins. The lower digestibility is not an intrinsic property of the protein, but of the intact food matrix in which it is found. Cooking, soaking, and fermentation effectively reduce this difference.
The good news is that many of the antinutrients present in plant foods are thermolabile or water-soluble — which means that cooking, soaking, and fermentation are effective tools to reduce them. Traditional cooking already knew this: many practices passed down from generation to generation now find a precise scientific explanation.
Plant proteins are consumed in very different forms — from whole foods in their natural cycles, to processed derivatives, to powdered supplements. Knowing the differences helps choose the approach best suited to one's needs and lifestyle.
The preferable form — and the one that offers the most complete nutritional profile — is that of whole foods: legumes, whole grains, seeds, nuts, vegetables. In this form, proteins always come accompanied by fibers, vitamins, minerals, and bioactive compounds that work in synergy. A chickpea is not just proteins: it is fibers that nourish the microbiota, iron that supports energy, folates that support the nervous system.
As already discussed, some kitchen practices — soaking, slow cooking, fermentation — significantly improve the digestibility and bioavailability of proteins in whole foods. Investing a few extra hours in soaking is one of the simplest and most concrete gestures to improve the nutritional quality of what you eat.
Processed derivatives occupy an intermediate position: they retain many of the nutritional characteristics of the raw materials, but with improved digestibility and a more concentrated protein content. They are valuable allies for those seeking convenience without sacrificing quality.
Plant-based protein powders are divided into two main categories. Protein isolates contain over 90% protein per 100g: they are purified from the original antinutrients, have very high digestibility, and are the preferred choice for those seeking maximum protein intake. Protein concentrates range between 60 and 80% protein, retain a larger portion of the nutrients from the original food (fiber, fats), and are often closer to the whole food. Both forms are derived from soy, pea, rice, hemp, spirulina, or combinations of these sources. They are useful in specific situations: for those who engage in intense sports and struggle to meet protein needs with solid food alone, for those with digestive difficulties with whole foods, or simply as a practical supplement during certain periods of life.
When choosing a plant-based protein supplement, it is worth considering:
The main powdered sources and their characteristics:
Discover Terzaluna plant protein powders: Pea, Rice, and Hemp — pure sources, without additives, ready for smoothies and protein recipes.
Those following a predominantly or exclusively plant-based diet should keep in mind that some protein powders meet protein needs but do not automatically address all nutritional requirements of a plant-based diet. The micronutrients that require specific attention in a plant-based diet are:
Before starting any supplementation protocol, it is always advisable to consult with your doctor or a professional nutritionist.
⚠️ Critical Micronutrients in Plant-Based Diets Vitamin B12, iron, calcium, iodine, omega-3 DHA/EPA, and vitamin D are not automatically covered by a plant-based diet, even with good protein intake. Before undertaking or modifying an exclusively plant-based diet, it is always advisable to consult a doctor or nutritionist to evaluate any personalized supplementation.
Incorporating more plant proteins into your diet doesn't require a complete overhaul. It requires curiosity, a bit of organization, and a willingness to experiment with flavors and textures that may not yet be part of your routine. Here are some practical approaches to get started — or to delve deeper.
Reducing or eliminating meat from your diet is easier than it seems, as long as you choose the right substitutes for each context. It's not about finding a single food that "acts as" meat, but about learning to use different sources depending on the preparation — and doing so with pleasure.
As a guideline, 100g of meat can be replaced by:
Some practical ideas to get started: lentil ragù instead of meat ragù (same technique, more fiber), baked chickpea burgers, seitan stew with seasonal vegetables, hummus as a protein condiment instead of sauces, salads with walnuts and lentils for a complete no-cook lunch. The key is to vary the sources throughout the week: no single substitute is enough on its own, but the combination of legumes, soy derivatives, and whole grains ensures a complete amino acid profile.
⚠️ Note The quantities indicated are general guidelines, not nutritional prescriptions. Protein requirements vary based on age, body weight, physical activity level, and individual health status. Those undergoing pharmacological treatments, with medical conditions (particularly kidney or metabolic issues), or in specific physiological stages (pregnancy, breastfeeding, growth, post-operative recovery) are advised to consult their doctor or a professional nutritionist before making significant changes to their diet.
Theory comes alive in the kitchen. Here are some ideas — for every time of the day — that put into practice the principles of protein complementation we've explored, without sacrificing the pleasure of food.
The absolute champions are dried spirulina (~57g/100g) and soy protein isolate (~86g/100g), but these are concentrated forms. Among whole foods, the richest sources are: pine nuts (31.9g), hemp seeds (31.5g), dried soybeans (36.9g), roasted peanuts (29g), lupins, lentils, beans, and chickpeas. Seitan reaches about 24–32g per 100g among processed derivatives (the highest value refers to dry commercial preparations).
There is no single answer: it depends on the goal. For amino acid completeness, soy, spirulina, quinoa, and hemp seeds are the sources closest to a complete protein. For everyday convenience, legumes in general are unbeatable. For athletes, powdered blends of pea + rice offer a good balance of quality, digestibility, and bioavailability. The best answer is always: variety.
Most plant proteins have a limiting amino acid — meaning they lack one or more essential amino acids in optimal quantities. Exceptions include soy, quinoa, amaranth, buckwheat, and hemp seeds, which have a complete amino acid profile. In any case, by combining different plant sources throughout the day (e.g., grains + legumes), it is possible to achieve a complete profile without issues.
The most effective substitution is based on three principles: quantity (slightly higher, given the lower digestibility), variety (alternating legumes, grains, seeds, tofu, tempeh), and complementation (pairing sources that complement each other). Practically: a portion of seitan or tempeh for main courses, legumes as a base for soups and sauces, hummus as a condiment, nuts as a snack. In a few days, a natural rhythm is found.
For a sedentary adult, the EFSA reference is 0.83g per kg of body weight per day. Those following an exclusively plant-based diet should increase this value by 10–20% to compensate for the lower average digestibility. For a 70kg person following a vegan diet, this translates to about 65–75g of protein per day from varied plant sources.
Absolutely yes, with the necessary precautions. Athletes following a plant-based diet need to pay attention to three aspects: a slightly higher total protein intake compared to omnivores, an adequate content of leucine to stimulate muscle protein synthesis (excellent sources: soy, pea, oats), and distribution of proteins across multiple meals throughout the day. Numerous high-level athletes follow plant-based diets with excellent results.
The guidelines of the International Society of Sports Nutrition (ISSN) indicate different ranges depending on the type of activity: approximately 1.2–1.6 g/kg for endurance sports, around 1.6 g/kg for strength training, up to 1.7–2.2 g/kg for those combining both disciplines. For those following an exclusively plant-based diet, it is recommended to aim for the higher end of these ranges to compensate for the lower average bioavailability. During calorie reduction phases, some indications suggest even higher intakes to preserve muscle mass. For a personalized plan, it is always advisable to consult with a sports nutrition professional.
As we age, the body tends to progressively lose muscle mass — a process called sarcopenia. Ensuring an adequate protein intake, distributed across multiple meals throughout the day, is considered one of the useful tools to support muscle maintenance. Plant proteins, included in a varied and well-planned diet, can help meet this need. Those in this phase of life are encouraged to consult with their doctor for a personalized assessment.
Yes. Scientific research has shown that it is possible to develop and maintain muscle mass with an exclusively plant-based diet, provided there is adequate protein intake, a good leucine content, and appropriate training stimulus. Blends of pea protein powder or pea + rice protein powder have shown results comparable to whey protein in studies on post-exercise muscle protein synthesis.