FROM THE ACADEMY

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Position Paper

Addressing the Adequacy of Protein in a Plant-Based Diet

November 10th, 2016
Overview
Plants provide over 65% of the world’s supply of edible protein, whereas animal protein

only makes up 35% of the availability worldwide.1 Our world has come to a state of increased

meat consumption, which has lead to environmental distress. The environmental benefits of plant-

based diets seem to be clear in the literature, however there has been varying opinions on the

benefits of plant protein to the human body. Based on extensive research, it is the position of the

Academy of Nutrition and Dietetics that protein derived from plant sources is adequate for

maintenance of protein stores and in the anabolism of muscle status if consumed in a high variety.

Based on evidence, composition of protein from plant and animal sources alike are highly

comparable and should be accepted in diet plans as a nutritionally adequate source of protein and

amino acids.

History of the Issue

There have been long debates as to whether vegetarian/vegan diets are optimal for health.

The academy has previously held a position on the potential benefits of these diets as they pertain

to different health issues. However, there has been a popular debate that has seemingly been

immovable regarding how people following plant-based diets get their protein – or, more

importantly if the protein they are getting is sufficient enough to meet human needs. This issue has

been historically one-sided, based on the premise that animal protein does far more for our bodies
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Position Paper

and muscle repletion than plant protein. One of the reasons for this is that some have believed that

plant sources are less digestible than animal sources. However, research shows that purified plant

proteins such as soy isolate or pea protein have a similar digestibility at <90%.2 The digestibility

of plant proteins in their natural state are, in fact, slightly lower than animal proteins. Nonetheless,

it is important to recognize that the digestibility relative to reference proteins is only a mere 10%

lower in plant protein.1 Additionally, preparation methods greatly decrease this margin. In general,

higher protein diets, whether from plant, animal or both, have proven to decrease adiposity and

increase HDL cholesterol than diets with limited protein.3 Therefore, it is important to dissect the

issue of plant-based diets and debunk the myths surrounding plant protein.

Amino Acid Profile of Plant vs. Animal Protein

There has been satisfactory evidence regarding the adequacy of the amino acid profile of

plant-based protein. To evaluate protein quality in both plant or animal sources, a system called

the Protein Digestibility Corrected Amino Acid Score (PDCAAS) has been widely used. This

system ranks the minimum amounts of nitrogen and amino acids needed to prevent a deficiency in

the body. Soy beans with a score of 0.91 are directly on par with beef, at 0.92 and therefore are

just as effective in stimulating muscle protein synthesis (MPS).2

In regards to the amino acid content of plant protein, methionine and lysine seem to be the

two amino acids of greatest concern as they are consistently the lowest in plant sources. More

specifically, lentils and soy products are low in methionine but high in lysine, and rice and hemp

proteins have a much higher methionine content and are lower in lysine.2 Thus, despite lower

numbers of these two AA’s as a generalization, vegetarian or vegan diets can only be deemed as
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Position Paper

“low” in a particular amino acid if only one or too few plant sources are consumed. To further this

point, examination of the amino acid profiles of sources such as corn, quinoa, wheat, and soy found

that consuming a variety of plant sources can sufficiently provide a person with the required

amounts of amino acids for muscle maintenance and growth.2 Soy has been tested to have 86-

107% of the nutritive value of milk, and when consumed as an isolate, can provide all of the amino

acids needed.1 Therefore, for an athlete wishing to maintain muscle mass and even promote

anabolism, or for the general population to reach the recommended amount and quality of protein

in a day, it is important to note that this can be accomplished by consuming a high variety of plant

protein sources.

In addition to this compelling evidence, there have been numerous studies correlating meat

consumption and the risk for all-cause CVD and IHD mortality. Because of the evidence discussed

supporting plant-based protein quality, a higher ratio of plant versus animal protein would also

greatly decrease the risk for these diseases and quite frankly, even death. Specifically, the saturated

fat, cholesterol, and heme iron found in meat have been linked to malfunctions in body tissue and

organs that lead to chronic diseases including hypertension and even type 2 diabetes.4 Nitrates and

nitrites, specifically found in processed meats, have furthered this conclusion and have been

proven to contribute to oxidative stress which damages organs and tissues.4 Thus, it is important

to recognize these key points when considering the effectiveness of plant vs. animal protein.

Conclusion

The Academy of Nutrition and Dietetics firmly believes that more emphasis should be

placed on incorporating plant-based proteins in the diet. The evidence shows us that plant protein
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Position Paper

is just as complete as animal protein if consumed in a wide variety. Athletic individuals, a subgroup

of the population particularly affected by protein consumption, should note that they would be able

to meet recommended amounts of protein through plant sources due to the comparable amino acid

profiles. The evidence also shows us the connection between meat consumption and contribution

to chronic disease. With this information, we suggest that plant protein should play an integral part

of the diet and should be implemented in lifestyle interventions when deemed appropriate.
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Position Paper

Works Cited
1. Young VR, Pellett PL. Plant proteins in relation to human protein and amino acid
nutrition. Am J Clin Nutr 1994;59 (suppl):1203S-1212S.

2. Vliet SV, Burd NA, Loon LJV. The Skeletal Muscle Anabolic Response to Plant- versus
Animal-Based Protein Consumption. Journal of Nutrition. 2015;145(9):1981-1991.
doi:10.3945/jn.114.204305.

3. Berryman CE, Agarwal S, Lieberman HR, Fulgoni VL, Pasiakos SM. Diets higher in
animal and plant protein are associated with lower adiposity and do not impair kidney
function in US adults. American Journal of Clinical Nutrition. 2016;104(3):743-749.
doi:10.3945/ajcn.116.133819.

4. Abete I, Romaguera D, Vieira AR, Munain ALD, Norat T. Association between total,
processed, red and white meat consumption and all-cause, CVD and IHD mortality: a
meta-analysis of cohort studies. British Journal of Nutrition Br J Nutr. 2014;112(05):762-
775. doi:10.1017/s000711451400124x.