Debunking Plant-Based Protein Myths: What You Really Need to Know

Today, everyone seems to have an opinion about what you should eat. We know it can get confusing and even overwhelming. This is why we’re here! Today, we’re going to clear up some of that confusion and help you feel more confident in your food choices. In this article, we won’t tell you what to eat, but we will give you the information you need to make informed, healthy choices. 

There are many common food myths I’m sure we’ve all heard, such as "Carbs make you gain weight," "Fresh produce is always healthier than frozen," "Microwaves destroy nutrients in food," or "GMOs are dangerous to eat." Stay tuned for some of those in our "Debunking Myths" series, but today, we’re going to tackle one in particular, inspired by the growing social discourse around protein intake: “You can’t get enough protein without eating animal products.”

This narrative is practically woven into the fabric of our society. After all, we all know that one gym dude who just can’t seem to get enough red meat and whey protein. To better understand why this is a myth, aka false info, we need to know some basic nutrition science.

Protein: The Basics

When we think of protein, we think of muscle, right? Well, it’s so much more than that. Let’s get down to the nitty-gritty. Protein is an essential macronutrient, alongside fat and carbohydrates. It is found throughout the body, from your muscles to your bones, skin, and hair.

There are at least 10,000 different proteins in the body that keep it functioning.

How are there so many different proteins? Well, each protein is a unique sequence of amino acids. Amino acids are like building blocks or links in a chain. There are twenty-plus amino acids, some of which our bodies can make. However, there are nine amino acids that we have to get from our food. These are known as essential amino acids.

Foods that contain all nine essential amino acids in optimal amounts are called complete proteins. Incomplete proteins, on the other hand, are deficient in one or more of the essential amino acids. 

How much protein do we really need?

A common misconception is that we all would benefit from eating more protein. While protein requirements vary for each individual, a general rule for the average person is that you should eat just over 7 grams of protein for every 20 pounds of body weight. For a 140-pound person, that would equate to 50 grams of protein daily, and for a 200-pound person, it would equate to 70 grams of protein. Some people may need more than the recommended dietary allowance, specifically people over 70 years old, those with certain medical conditions or treatments, and athletes.

More detailed protein and carb recommendations are available in our Fuel Your Fitness guide.

Are you an athlete? Check out more detailed protein recommendations in our Fuel Your Fitness Guide.

Does 50 grams sound like a lot to you? Well, really, it’s not THAT much. You might get nearly half that by eating one protein bar, depending on the brand. In the United States, especially, we’re wild for protein. Adults in the U.S. eat, on average, roughly 20% more protein than is recommended. Males ages 19-59 are especially prone to eating more protein than necessary. Now, unless you’re really intense about pumping some iron, your body probably isn’t going to convert all that protein into muscle. The body can’t store protein, so if you don’t exercise to match your protein intake, any extra protein is used for energy or stored as fat.

Ok, let’s get into the juicy part, debunking plant-based protein myths.

Debunking Plant-Based Protein Myths: Three Arguments Surrounding Plant-Based Proteins

Argument 1: “Plant proteins are generally incomplete, making it hard to get the right amino acid ratios by eating plants.”

Animal products are indeed complete proteins. Plant protein, on the other hand, tends to be an incomplete protein. First, let’s clarify one point. Plant foods do not completely lack any of the nine essential amino acids; many just have suboptimal proportions of them. They may be very high in a few and very low in others. These amino acid ratios do matter, though, as we need to balance them out in our diet. Never fear, there are plant-based solutions to this conundrum!

First of all, not all plant proteins are incomplete. In fact, one of the most well-known is a complete protein. That’s right, soy! This means tofu, edamame, tempeh, and miso are complete protein sources. Soy products are not alone in this camp, though. Quinoa, chia seeds, and others help hold down the fort. 

If you don’t like soy, don’t panic! You don’t actually have to rely on complete proteins to get all the amino acids. You can mix and match plant protein sources to get everything you need! There are certain familiar combinations like rice and beans that can complement each other and provide a complete amino acid profile in one meal! Simple and tasty. But wait, it can get even simpler. You don’t have to worry about combining proteins in any specific meal; just eat a variety throughout your day, and your body will do the combining of amino acids for you. 

Combining a variety of plant foods will likely benefit you in other ways as well, as it means you will be incorporating a more diverse array of micronutrients into your daily diet.

Argument 2: “Plant protein is lower quality and less digestible.”

Some people are concerned about the bioavailability of plant proteins as compared to animal proteins. They argue essentially that it is harder for the body to make use of plant proteins, partly due to the presence of “antinutritional factors” in plants. There is debate about how accurate this claim is, and plant protein may be more bioavailable than previously thought.

Antinutritional factors: Compounds that naturally occur in plants and interfere with the absorption and use of nutrients in the body.

Additionally, many food processing and preparation methods can significantly reduce “anti-nutritional factors”. While the optimal preparation method varies, cooking, soaking, sprouting, and fermentation have all been shown to increase protein bioavailability in plants. After all, we don’t usually eat dry raw beans or grains. We soak and/or cook them! And remember, if one plant protein has certain anti-nutritional factors, you might be able to balance it out with a different one. Varied meals are your friend!

Of course, naysayers of plant-forward diets will want to hype up “anti-nutritional factors”. But what about the harmful nutrients present in high quantities in animal protein sources? They may have high digestibility and be complete proteins, but they also tend to contain a lot of saturated fats. Eating a lot of saturated fats can increase bad cholesterol levels in the blood and lead to heart disease.

And let’s not forget that red and processed meats are classified as group 2A and group 1 carcinogens, respectively, by the World Health Organization.

Plants, on the other hand, contain many additional nutrients on top of the protein they supply. Animal products don’t contain any fiber, for example. You will only get fiber from edible plants, fungi, and algae. Fiber has been found to help counteract and/or reduce the risk of numerous health issues, from colorectal cancer to heart disease. Plants also tend to be rich in antioxidants, which protect your body from unstable molecules and help keep your cells and DNA intact. In fact, sometimes the so-called “anti-nutrients” found in plants have antioxidant properties. So they aren’t all bad after all. Bottom line: We have to remember to look at the whole package.

Argument 3: “Individuals with higher protein needs won’t be able to get enough protein from plants.”

First of all, if we’re talking about athletes, there are plenty of examples out there of superstars who thrive on a plant-based diet. Athletes tend to have higher calorie needs as well as higher protein needs. Because of their increased overall food intake, they tend to get enough, or even more than enough, protein (at least in developed countries).

Check out our livestream of Plant-Forward and Powerful to learn how accomplished athletes are fueling their active lifestyles with plants!

There are a variety of high-protein plant foods to choose from, but they don’t just contain protein. The diverse array of other macro and micronutrients in plant foods goes a long way in boosting athletic performance and recovery. So, balanced plant-based diets may actually offer performance advantages for some athletes. 

“I actually haven't found it that difficult to get high amounts of protein in my meals. You know, as long as I'm conscious about my grocery shopping, I make sure I have high protein sources in my fridge to put with my meals like tofu,” say's Cayetano Alexander, Ninja Warrior.

You may be tempted to take supplements to cover your bases, but think twice before investing in them. Companies that produce such products benefit from playing off of our fears of not getting enough protein, when the reality is that most of us get more than enough. Protein powders are also not regulated by the FDA. So take their claims with a grain of salt…and a whole heap of sugar. Many protein supplements contain additional ingredients like added sugars that aren’t necessary for athletic performance or beneficial to overall health. So what can you count on to fuel you without bogging you down? Whole plant foods!

Also, and this is a big one, don’t waste your money! I’ll say it again for the people in the back. Don’t waste your money! Ultra-processed supplements can be quite pricey. Meat and other animal products are also increasingly hard on your wallet. While prices vary by location, whole plant proteins like various beans and grains tend to actually be cheaper options, especially if you buy in bulk. While dry goods are probably the most economical choice, there are also plenty of canned or frozen plant products with long shelf lives and high nutrient density. Ultimately, do what works for your budget and lifestyle. But don’t count plant proteins out of the game. They can be heavy hitters, too. 

Debunking Plant-Based Protein Myths: What You Really Need to Know

Remember, small changes can make a big difference over time. No step is too small to take. And ECP is here with you along your journey. Explore our Choices Hub for recipes, documentaries, learning resources, and more! Also, stay tuned for more blog posts in this food myth-busting series! 

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Sources:

Harvard T.H. Chan School of Public Health: “Protein” 

Harvard T.H. Chan School of Public Health (2025): “Protein is important—but we’re eating too much, experts say”

Cleveland Clinic (2022): “What Are Complete Proteins?”

American Institute for Cancer Research (2023): “How to Get Enough Protein on a Plant-Based Diet”

Nutrients (2019): “Dietary Protein and Amino Acids in Vegetarian Diets—A Review”

Mayo Clinic Health System (2024): “Are you getting enough protein?”

University of Oxford (2021): “Sustainable eating is cheaper and healthier - Oxford study”

UCLA Health (2024): “Green and Lean: Plant-based diets can improve athletic performance and increase longevity”

World Health Organization (2015): “Cancer: Carcinogenicity of the consumption of red meat and processed meat”

Harvard T.H. Chan School of Public Health (2022): “Fiber”

Applied Sciences (2025): “Comprehensive Review of Plant Protein Digestibility: Challenges, Assessment Methods, and Improvement Strategies”

Mayo Clinic (2025): “Add antioxidants to your diet”